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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

WOD 12/21/11

December 20, 2011 by  
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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  
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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  
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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  
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AMRAP 12 Minutes: 10 Box Jumps 20 Sit ups 30 Double Unders Then:  5×5 Back Squat

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