WOD 8/18/15

August 17, 2015 by  
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“Hortman” AMRAP 45 minutes: 800m Run or Row 80 Air Squats 8 Muscle Ups

WOD 6/20/15

June 19, 2015 by  
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5 Rounds- 15x HSPU 30x Air Squat 400m Run 7am Class ONLY!

WOD 5/25/15

May 24, 2015 by  
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9am Class ONLY!

WOD 5/21/15

May 20, 2015 by  
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3 ROUNDS- 800m 4x[ 5 Pull ups, 10 Push ups, 15 Squats]

WOD 5/2/15

May 1, 2015 by  
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Max rep Back Squat (135/95) 200m Farmers Carry Max rep Back Squat (95/65) 200m Overhead Plate Carry Max rep Back Squat (45/30) 200m Sandbag Carry Max Rep Air Squats

WOD 3/2/15

March 1, 2015 by  
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Part 1:  OTM 10 mins- 3x Deadlift Part 2:  In teams of 2, 1 working at a time: 5 Rounds- 20 Pull ups 30 Push Ups 40 Sit ups 50 Squats

WOD 2/5/15

February 4, 2015 by  
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Part 1:  OTM 10 mins- 1x Burpee Muscle Up WOD:  ”The Easy Workout” 150 Squats 800m 150 Squats

WOD 12/31/14

December 30, 2014 by  
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“Loredo” 6 Rounds- 24 Squats 24 Push Ups 24 Lunges 400m Run

WOD 12/23/14

December 22, 2014 by  
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800m Run or Row 20 Squats/ 1 Sit up 19 Squats/ 2 Sit ups 18 Squats/ 3 Sit ups 17 Squats/ 4 Sit ups Continue until… 1 Squat/ 20 Sit ups 800m Run or Row

WOD 11/30/14

November 29, 2014 by  
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“Nasty Girls” 3 Rounds- 50x Air Squats 7x Muscle Up 10x Power Clean (135/95)

WOD 11/16/14

November 15, 2014 by  
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In teams of 3, all working at a time: AMRAP 15 minutes: 20 Calorie Row 20x Back Squat 40x Sit ups

WOD 10/7/14

October 6, 2014 by  
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800m Run 20 squats- 1 sit up 19 squats-2 sit ups 18 squats-3 sit ups 17 squats-4 sit ups 16 squats-5 sit ups 15 squats-6 sit ups Continue until… 1 squat- 20 sit ups 800m Run

WOD 8/7/14

August 6, 2014 by  
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Teams of 2: 3 Rounds- 1000m Medball Carry 10x Muscle Ups 100x Air Squats

WOD 4/15/14

April 14, 2014 by  
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Push Press 5,4,3,2,1 WOD:  5 Rounds- 10x Push ups Driveway Sprint 15x Air Squats Driveway Sprint

WOD 4/7/14

April 6, 2014 by  
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Clean and Jerk 2+1 WOD:  AMRAP 10 mins: 5x Pull ups 10x Push Ups 15x Squats

WOD 4/5/14

April 4, 2014 by  
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In teams of 2, 1 working at at time: 4 Rounds: 400m Run 400m Medball Carry 80x Air Squats

WOD 11/11/13

November 10, 2013 by  
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“Murph” 1 Mile Run 100x Pull ups 200x Push Ups 300x Squats 1 Mile Run

WOD 10/7/13

October 6, 2013 by  
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Spend 15 minutes building to a heavy or 1RM Clean WOD: 1,2,3…10 Deadlift Driveway Sprint after odds 1 Round of “Cindy” after evens

WOD 9/12/13

September 11, 2013 by  
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Jerk 5×5 WOD:  AMRAP 15 mins: 3x Power Clean 3 Rounds of “Cindy” [5 Pull ups, 10 Push ups, 15 Squats]

WOD 9/2/13

September 1, 2013 by  
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Hotshots 19 6 ROUNDS: 30 Air Squats 19 Power Cleans 7 Strict Pull ups 400m Run 8am and 9am classes today ONLY!

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