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WOD 3/4/13

March 3, 2013 by  
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2 ROUNDS: 800m Run 50 KBS 400m Run 50 Sit ups

WOD 2/18/13

February 17, 2013 by  
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“Running Mates” (In teams of 3) 12x 200m Run 15x Sled pull or Prowler Push 100x Front Squat 200x Double Under (600 Singles) 200x Sit up 100x Back Squat 12x 200m Run Note:  We will have all normally scheduled classes today.

WOD 1/24/13

January 23, 2013 by  
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“Baloney Hats” 2x[ 30 KBS, 25 Wallballs, 20 Sit ups] 800m run or row 2x [30 KBS, 25 Wallballs, 20 Sit ups]

WOD 1/17/13

January 16, 2013 by  
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Back Squat 3×3 (@90%) Then: 40 Wallballs/80 Sit ups 30 Wallballs/60 Sit ups 20 Wallballs/40 Sit ups 10 Wallballs/20 Sit ups

WOD 1/12/13

January 11, 2013 by  
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Cash in:  50 KBS Then, 20 Rounds of- 1 Shoulder Press 3 Pistols 5 Sit ups Cash out:  50 KBS

WOD 10/18/12

October 17, 2012 by  
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“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 10/6/12

October 5, 2012 by  
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Part 1: AMRAP 7- 1 Burpee/5 Sit ups 2 Burpees/6 Sit ups 3 Burpees/ 7 Sit ups, etc… Part 2: 1 Mile Run

WOD 9/12/12

September 11, 2012 by  
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Part 1: 10 Rounds- 3x Power Clean (70-75%) 3x CTB Pull ups Part 2: Tabata Sit ups w/ rest sitting upright Then 3×1 minute plank.  30 sec after each.

WOD 7/12/12

July 11, 2012 by  
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5 rounds of: 8 Box Jumps 5 Hand Release Push ups 100 Sit ups 5 rounds of: 8 Box Jumps 5 Hand Release Push ups

WOD 6/27/12

June 26, 2012 by  
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800m run 4 Rounds of: 5 Pullups, 10 Push ups, 15 Sit ups 400m Run 4 Rounds of: 5 Pullups, 10 Push ups, 15 Sit ups 800m Run

WOD 6/14/12

June 13, 2012 by  
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Part 1- AMRAP 10 minutes: 5Barbell push ups 5 Clean and Jerks (135/95) Then: 50,40,30,20,10 Double Unders Sit ups  

WOD 4/15/12

April 14, 2012 by  
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SUNDAY SERVICE Team WOD #1: 200 KBS, 100 Squat Cleans (65/95) While 1 partner chips away at reps, the other does a 200mm run and then returns & holds a plank until switching with their partner. WOD #2:  Tabata Style 5 Rounds of: Thrusters (55/75) Push ups Sit ups Row

WOD 4/11/12

April 10, 2012 by  
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Back Squat 1,1,1,1,1,1,1 3 Rounds of: 20 Overhead Walking Lunges (45/25) 15 GHD sit ups or 30 Abmat Situps 10 Dips 200m Run

WOD 4/3/12

April 2, 2012 by  
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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  
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1 mile run 50 air squats 50 sit ups 1 mile run

WOD 2/11/12

February 10, 2012 by  
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“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  
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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  
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“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

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