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WOD 4/24/12

April 23, 2012 by  
Filed under Workouts

Block Loop 50 Squats 40 Sit ups 30 Box Jumps 20 Pull ups 10 TTB 20 Pull ups 30 Box Jumps 40 Sit ups 50 Squats Block Loop

WOD 3/6/12

March 5, 2012 by  
Filed under Workouts

(Complete both parts 2x) Part 1: 10 Sit ups/run/back peddle 9 Sit ups/run/back peddle continue until… 1 Sit up/run/back peddle rest 1 minute Part 2:  5 Rounds of- 10 TTB 10 Lateral hurdle jumps (over & back =1) 1 Prowler Push rest 1 minute

WOD 12/12/11

December 11, 2011 by  
Filed under Workouts

Back Squat 1×7 Then: 100ft Overhead Lunge (45/25) 42 Situps/21 Dips 100ft Overhead Lunge 30 Sit ups/15 Dips 100ft Overhead Lunge 18 Situps/ 9 Dips

WOD 11/2/11

November 1, 2011 by  
Filed under Workouts

10 Rounds: 7 Pull ups 7 Air Squats 7 Sit ups 7 HSPU

WOD 8/30/11

August 29, 2011 by  
Filed under Workouts

2 Rounds: 1 min max row 1 min max box jumps 1 min max double unders 1 min max sit-ups 1 min max pull-ups Then:  5sets of- 3x Back Squat  

WOD 7/27/11

July 26, 2011 by  
Filed under Workouts

4 rounds: 400m Run 50 Double Unders 25 Sit ups

WOD 6/30/11

June 29, 2011 by  
Filed under Workouts

4 Rounds: 30 Double Unders 20 Sit ups Then: 5X5 Deadlift

WOD 6/22/11

June 21, 2011 by  
Filed under Workouts

800m 20 Squats–1 Sit up 19 Squats–2 Sit ups 18 Squats–3 Sit ups…Continue until… 1 Squat–20 Sit ups 800m  

WOD 6/14/11

June 13, 2011 by  
Filed under Workouts

“Annie” 50, 40, 30, 20, 10 Double Unders Sit ups

WOD 4/6/11

April 5, 2011 by  
Filed under Workouts

70 Burpees 60 Sit ups 50 KBS 40 Pull ups 30 HSPU

WOD 2/15/11

February 14, 2011 by  
Filed under Workouts

5 Rounds (partnered): 400m AMRAP (While partner is running) 7 TTB, 9 push ups, 11 sit ups

WOD 2/2/11

February 1, 2011 by  
Filed under Workouts

10 Rounds: Driveway Sprint 7 Pull-ups 10 Push ups 13 Sit-ups 16 Double Unders

WOD 11/29/10

November 28, 2010 by  
Filed under Workouts

Block Loop 21 Thrusters/21 Sit ups 400m Run 15 Thrusters/15 Sit ups 200m run 9 Thrusters/9 Sit ups Driveway Sprint

WOD 11/17/10

November 16, 2010 by  
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1000m Row 10x DB “Bear”/ 20 Sit ups 9x DB “Bear”/ 19 Sit ups Continue until 1x DB “Bear”/10 Sit up 500m Row

WOD 11/4/10

November 3, 2010 by  
Filed under Workouts

5 Sets: 5x Back Squat rest 60 sec 10 Sit ups rest 60 sec Then: 500m Row 21/15/9  KBS and Push ups 250m Row

WOD 10/26/10

October 25, 2010 by  
Filed under Workouts

5 Rounds: 400m Run 5 Pull-ups 10 Sit-ups or TTB 15 KBS

WOD 10/14/10

October 13, 2010 by  
Filed under Workouts

1000m row Then 7 Rounds of: 5 HSPU 7 TTB or GHD sit-ups 9 Box Jumps 11 Squats

WOD 9/27/2010

September 26, 2010 by  
Filed under Workouts

25 Walking Lunges 20 Pull-ups 50 Box Jumps (20″) 25 Ring Dips 20 HKTE 30 KBS (2 pood) 30 Sit-ups 20 DB Hang Squat Cleans (35#) 20 Back Extensions 30 Wall Balls 3 Rope Climbs

WOD 9/21/10

September 21, 2010 by  
Filed under Workouts

First 5 sets: 3x Clean and Jerk Rest 60 sec 15 sit-ups Rest 60 sec Then 3 rounds: 15 Cleans 15 Ring Dips 200m run

WOD 9/13/10

September 12, 2010 by  
Filed under Workouts

5 Rounds: 10 squats 10 Sit-ups 10 Dips 10 Box Jumps Run 800 meters– Then another 5 Rounds: 10 squats 10 Sit-ups 10 Dips 10 Box Jumps

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