WOD 12/22/15

December 21, 2015 by  
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7 Rounds: 5x Deadlift 10x Pistols 15x Sit ups 20x DU’s

WOD 12/15/15

December 14, 2015 by  
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Cash In:  20x Hollow Rock 4x [400m Run, 50x Sit Ups] Cash Out:  20x Hollow Rock

WOD 11/30/15

November 29, 2015 by  
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1 Minute Plank 50x DU 3x [15 Plate Sit ups, 15 Leg Lifts] 50x DU 3x [15 Plate Sit ups, 15 Leg Lifts] 50x DU 3x [15 Plate Sit ups, 15 Leg Lifts] 50x DU 1 Minute Plank

WOD 11/17/15

November 16, 2015 by  
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15x Back Squat 10x Back Squat 5x Back Squat OR 10,9,8,7…1 Wallballs 20x Sit ups after each set

WOD 11/12/15

November 11, 2015 by  
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OHS 5×5 OR AMRAP 15 minutes: 10x Leg Lifts 20x Sit ups 30x DU

WOD 10/7/15

October 6, 2015 by  
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1 Mile Run 2x [50 DU, 50 Sit ups] 1 Mile Run

WOD 9/28/15

September 27, 2015 by  
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Part 1:  OTM 10  Minutes: 1x Power Clean 1x Hang Power Clean Part 2:  AMRAP 12 minutes: Max Rep Shoulder to Overhead (75/55) 20x Sit up each break

WOD 9/14/15

September 13, 2015 by  
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Push Press 5×5 (80%) WOD:  4 ROUNDS 1 minute max pull ups 1 minute max overhead walking lunge 1 minute max sit ups 1 minute rest

WOD 9/7/15

September 6, 2015 by  
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AMRAP 25 minutes: 20x KBS 20x Box Jump 400m Run 20x Goblet Step Up 20x Sit up 9am class ONLY!

WOD 9/5/15

September 4, 2015 by  
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AMRAP 20 minutes: 5x Cluster (Clean+thruster) Driveway Run 15x Sit ups

WOD 8/24/15

August 23, 2015 by  
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Every 3 Minutes on the minute (4 sets): 10x Push Jerk WOD:  AMRAP 15 Minutes: 3x MU 9x Hollow Rock 27x Sit Up

WOD 8/22/15

August 21, 2015 by  
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1 Mile Run 25 KBS/50 Sit ups 20 KBS/40 Sit ups 15 KBS/30 Sit ups 10 KBS/20 Sit ups 5 KBS/10 Sit ups 800m Run

WOD 7/16/15

July 15, 2015 by  
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800m Run or 1000m Row 3x [20 Sit ups, 10 Hollow Rocks] 400m Run or 500m Row 3x [20 Sit ups, 10 Hollow Rocks] 800m Run or Row

WOD 7/11/15

July 10, 2015 by  
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50,40,30,20,10 Double Unders and Sit ups 5x Deadlift after each set

WOD 7/1/15

June 30, 2015 by  
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AMRAP 20 mins- 10x Hollow Rock 20x Sit up 200m Run or 250 Row

WOD 6/18/15

June 17, 2015 by  
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Deadlift 3,3,3,2,2,1+ WOD: 4x [5 Hollow Rocks, 10 Sit ups, 15 Leg Lifts] 800m Run 4x [5 Hollow Rocks, 10 Sit ups, 15 Leg Lifts]

WOD 6/11/15

June 10, 2015 by  
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Back Squat 3,3,3,3,3 WOD:  AMRAP 12 mins- 30x DU 30x Sit ups 3x MU

WOD 5/26/15

May 25, 2015 by  
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1,2,3…10 Deadlifts (225/155) 30 Sit ups after odds 50 DU’s after evens

WOD 5/23/15

May 22, 2015 by  
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25,20,15,10,5 Box Jumps Sit ups Burpees 200m Run after each set

WOD 4/29/15

April 28, 2015 by  
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Complete in teams of 2, Resting Partner Holds Plank: 4 Rounds- 800m Run or Row 30x KBS 60x Sit ups

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