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WOD 4/3/12

April 2, 2012 by  
Filed under Workouts

2 Clean and Jerk (push press ok) on the minute for 8 minutes Then:  AMRAP 12 MINUTES: 12 Pull ups 24 KBS 48 Sit ups

WOD 3/12/12

March 11, 2012 by  
Filed under Workouts

1 mile run 50 air squats 50 sit ups 1 mile run

WOD 2/11/12

February 10, 2012 by  
Filed under Workouts

“Nannie” 400m run 15x OHS 50 Double Unders/Sit ups 40 Double Unders/Sit ups 30 Double Unders/Sit ups 20 Double Unders/ Sit ups 10 Double Unders/Sit ups 400m Run 15 OHS

WOD 1/24/12

January 23, 2012 by  
Filed under Workouts

400m 20,18,16,14,12,10,8,6,4,2 Sit ups 10,9,8,7,6,5,4,3,2,1 Power Clean 400m

WOD 1/19/12

January 18, 2012 by  
Filed under Workouts

“An Oldie But a Goodie” Block Loop 20 Squats- 1 Sit up 19 Squats- 2 Sit ups 18 Squats- 3 Sit ups Continue until… 1 Squat- 20 Sit ups Block Loop

WOD 1/17/12

January 16, 2012 by  
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5 Rounds: 10 Deadlift (155/105) 400m Run Cash out (tweakers): 25 HSPU 25 GHD Sit ups 25 GHD Back extensions

WOD 1/9/12

January 8, 2012 by  
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Deadlift 1,1,1,1,1,1,1 then:  6 rounds of- 8 Pullups 16 Weighted situps or GHD 8 Wallballs Driveway Run

WOD 12/21/11

December 20, 2011 by  
Filed under Workouts

AMRAP 20 Minutes: 1 Push up, 1 Sit up, 1 Box Jump 2 Push Ups, 2 Sit ups, 2 Box Jumps 3 Push ups, 3 Sit ups, 3 Box Jumps Continue in the same pattern as high as you can!

WOD 12/7/11

December 6, 2011 by  
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800m Run or Row 5 Rounds of: 7 HSPU 14 Box Jumps 28 Weighted Sit ups 800m Run or Row

WOD 9/26/11

September 25, 2011 by  
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5 Muscle ups 10 Deadlifts 15 Situps 1 driveway run (50yds) 5 Muscle ups 10 Deadlifts 15 Situps 2 Driveway runs (100yds) 5 Muscle ups 10 Deadlifts 15 Situps 3 Driveway Runs (150yds) 5 Muscle ups 10 Deadlifts 15 Situps 4 Driveway Runs (200yds)

WOD 9/12/11

September 11, 2011 by  
Filed under Workouts

Remembering the fallen… Portions of just a few to remember. Michael:  800m, 50 Back Extensions, 50 Sit ups Murph:  400m, 25 Pull ups, 50 Push ups, 75 Squats, 400m Badger:  30 Squat Cleans, 30 Pull ups, 800m  

WOD 9/7/11

September 6, 2011 by  
Filed under Workouts

40,30,20,10 Calorie Row 25 Box Jumps and 25 Situps in between each row or 500m, 400m, 300m, 200m Run 25 Box Jumps and 25 sit ups in between each run

WOD 8/9/11

August 8, 2011 by  
Filed under Workouts

AMRAP 12 Minutes: 10 Box Jumps 20 Sit ups 30 Double Unders Then:  5×5 Back Squat

WOD 3/30/11

March 29, 2011 by  
Filed under Workouts

10x Squat Snatch—20x Sit-up 9x Squat Snatch—18x Sit-up 8x Squat Snatch—16x Sit-up 7x Squat Snatch—14x Sit-up Continue until 1x Squat Snatch—2x Sit-up

WOD 8/30/2010

August 29, 2010 by  
Filed under Workouts

4 Rounds: 90 sec. Max OHS (95/65) 60 sec. Rest 90 sec. Max Sit-ups 60 sec. Rest 90 sec. Double Unders 60 sec. Rest

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