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WOD 2/16/13

February 15, 2013 by  
Filed under Workouts

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

WOD 8/22/11

August 21, 2011 by  
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Block Loop 50 Air Squats 10 Deadlifts (275/185) 800m 10 Deadlifts 50 Air Squats Block Loop

WOD 8/8/11

August 7, 2011 by  
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800m 100 Air Squats 75 Hang Power Clean (75/55) 50 Push Press 25 Pull ups 800m run

WOD 8/3/11

August 2, 2011 by  
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part 1: Tabata burpees, squats, & double unders part 2: 5 sets:  3x Push Jerk

WOD 12/08/10

December 7, 2010 by  
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3 sets of: 5 Push Press 5 Bench Press Then 3 Rounds of: 400m Run 15 Box Jumps 30 Squats 15 Box Jumps

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