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WOD 2/8/14

February 7, 2014 by  
Filed under Workouts

“Fran Fu#!ingtastic” 21 Thrusters/Pull ups 400m Run 15 Thrusters/Pull ups 400m Run 9 Thrusters/Pull ups 400m Run 9 Thrusters/Pull ups 400m Run 15 Thrusters/Pull ups 400m Run 21 Thrusters/Pull ups

WOD 12/30/13

December 29, 2013 by  
Filed under Workouts

Part 1: Snatch 2,2,2,2,2,2,2 Part 2: 30x Back Squat 30x Push Press 30x Thrusters ****Decrease load with each skill

WOD 10/29/13

October 28, 2013 by  
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400m Run 50x Sit ups 25x Pull ups 20x Thrusters 15x Plate Burpee 400m Run 15x Plate Burpee 20x Thrusters 25x Pull ups 50x Sit ups 400m Run

WOD 9/24/13

September 23, 2013 by  
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Front Squat 1,1,1,1,1,1,1 WOD:  ”Franny” 21x Thruster/ 50x Double Under 21x Pullups/ 50x Double Under 15x Thruster/ 40x Double Under 15x Pull ups/ 40x Double Under 9x Thruster/ 30x Double Under 9x Pull ups/ 30x Double Under

WOD 9/16/13

September 15, 2013 by  
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Jerk 3,3,3,3,3 WOD:  5 Rounds- 10x Thruster Driveway Sprint 15x Box Jump

WOD 8/12/13

August 11, 2013 by  
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Back Squat 5×5 WOD: 20x Thruster 20x Knees to Elbows 400m run or row 20x KTE 20x Thruster

WOD 7/10/13

July 9, 2013 by  
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“Jackalope” 3 Rounds: 1000m Run 50x Thruster (45/30) 15x Pull ups

WOD 6/17/13

June 16, 2013 by  
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Push Press 5×5 WOD: 4 Rounds- 200m Run 10x Cluster (squat clean/thruster)

WOD 5/8/13

May 7, 2013 by  
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400m Run 5x Power Clean 400m Run 5x Power Clean 10x Front Squat 400m Run 5x Power Clean 10x Front Squat 15x Push Press 400m Run 5x Power Clean 10x Front Squat 15x Push Press 20x Thruster

WOD 1/28/13

January 27, 2013 by  
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15x Thruster (135/95) 200m run 20x Thruster (95/65) 400m run 30x Thruster (65/45) 800m run

WOD 1/16/13

January 15, 2013 by  
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Part 1: 2x Clean, 1x Clean and Jerk (60,70,80,80,70%) Part 2: 800m Run or Row 10,8,6,4,2 Thruster CTB Pull ups 400m Run or Row

WOD 10/31/12

October 30, 2012 by  
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Back Squat 5,4,3,2,1 Then: @95/65# 10 Thrusters/20 Lateral hurdle jumps 9 Thrusters/ 18 Lateral jumps 8 Thrusters/16 Lateral Jumps Continue until … 1 Thruster/2 Lateral Jumps

WOD 8/28/12

August 27, 2012 by  
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15x Thruster (135/95) 200m run 20x Thruster (95/65) 400m run 30x Thruster (65/45) 800m run

WOD 5/29/12

May 28, 2012 by  
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Front Squat 3×3 (65,75,85%) Then, 4 Rounds of: 15 Thrusters (95/65) 30 Double Unders 200m

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 4/2/12

April 1, 2012 by  
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Back Squat 5 sets of 3 Then: 400m Run 21 Thrusters/42 Double Unders 15 Thrusters/30 Double Unders 9 Thrusters/18 Double Unders 400m Run

WOD 3/5/12

March 4, 2012 by  
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5 Rounds: 12 Thrusters (95/65) 12 Pullup 200m Run

WOD 1/26/12

January 25, 2012 by  
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3 Rounds: 1000m Row or Run 50 Thrusters (45/30) 15 Pullups

WOD 1/21/12

January 20, 2012 by  
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“Fran” 21-15-9 Thrusters Pullups

WOD 10/8/11

October 7, 2011 by  
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In teams of 3 (all partners working at same time) 5 rounds: 30 sec max rep pull ups 60 sec rest 30 sec max rep Thrusters 60 sec rest 30 sec max rep KBS 60 sec rest

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