WOD 8/8/13

August 7, 2013 by  
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In teams of 2, 1 partner working at a time, complete the following: (Note:  Before each switch the team must complete 3 Hand release push ups) 1000m Run 200 Sit ups 150 Squats 100 Box Jumps 50 HSPU 10 Rope Climbs

WOD 6/1/13

May 31, 2013 by  
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“The Devil Wears Nanos” (in teams of 2) 8x 200m (off partner holds plank while other partner runs) 100x KBS 200x Air Squat 100 Lateral Hurdle Jumps 200x Air Squat 100x KBS 8x 200m 35 Minute time cap REMINDER!! 8AM CLASS ONLY!

WOD 3/28/13

March 27, 2013 by  
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“Cindy Lou Who” In teams of 2, 1 working at a time: 6 Rounds of “Cindy” [5 Pull ups, 10 Push Ups, 15 Squats] 8x 200m Run 4 Rounds of “Cindy” 6x 200m Run 2 Rounds of “Cindy” 4x 200m Run

WOD 2/23/13

February 22, 2013 by  
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21-15-9 Pull ups Push Ups Jumping Squats Block Loop (600m) after each trio

WOD 2/16/13

February 15, 2013 by  
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3x[5x Press, 10x Pull ups, 15x Air Squat] 800m run 3x[5x Press, 10x Pull ups, 15x Air Squ

WOD 2/2/13

February 1, 2013 by  
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4 Rounds: 800m run 1 Sled Pull or Prowler Push 30 Air Squats 8AM CLASS ONLY!!!!

WOD 12/13/12

December 12, 2012 by  
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5 Rounds: 7x Deadlift (275/185) 30x Squats 7x HSPU

WOD 10/26/12

October 27, 2012 by  
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300m Run 7 Rounds of: 7x HSPU 14x Double Under 7x DB Snatch (ea. arm) 14x Air Squat 300m Run

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 8/11/12

August 10, 2012 by  
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400m Run 63 Squats 21 Dips 400m Run 45 Squats 15 dips 400m Run 21 Squats 9 Dips 400m Run

WOD 6/25/12

June 24, 2012 by  
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Deadlift 3×3 Then: 400m Run or Row 50 Air Squats 10 Box Jumps 5 HSPU 40 Air Squats 10 Box Jumps 5 HSPU 30 Air Squats 10 Box Jumps 5 HSPU 400m Run or Row

WOD 5/14/12

May 13, 2012 by  
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“Nasty Girls on the Run” 3 rounds: 50 Air Squats 7 Muscle Ups (7 Pull ups/7 Dips) 10 Hang Power Cleans (135/95) 400m Run

WOD 3/29/12

March 28, 2012 by  
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5×5 Push Press Then 10,9,8…1 Dips Air Squats Driveway Sprint after evens

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 2/12/12

February 11, 2012 by  
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“Sunday Service” Part 1:  Thruster Ladder Part 2, for time: 400m Run 25 Power Cleans 50 Sandbag Squats 500m Row 50 Sandbag Squats 25 Power Cleans 400m Run *****Reminder, this is an advanced class*****

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 1/2/12

January 1, 2012 by  
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“Helloo 2012!” In teams of 3, 2 partners working at a time, complete the following: 500m run (all team members) 100 Squat Cleans (95/65) 200 Sit ups 200 Box Jumps 200 Air Squats 150 TTB 150 Push Press 12 Rope Climbs or Prowler Pushes or combo 500m run (all members)

WOD 10/6/11

October 5, 2011 by  
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5 rounds: 7 HSPU 9 Dips 11 Air Squats 200m Run then: 5 sets: 3x deadlift

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 9/6/11

September 5, 2011 by  
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AMRAP 15 minutes: 15x SDHP 10 Squats 5 HSPU Then, 5 sets of: 3x Push Jerk

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