WOD 8/9/15

August 8, 2015 by  
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OTM 10 minutes: 1x Cluster, 2x Thruster WOD: 1000m Run or Row 50 Wallballs 30 Push Ups

WOD 6/17/15

June 16, 2015 by  
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Jerk 3,3,3,2,2,1+ WOD: 400m Run or 500m Row 20x DB Thrusters/60x DU 15x DB Thrusters/45x DU 10 DB Thrusters/30x DU 400m Run or 500m Row

WOD 4/25/15

April 24, 2015 by  
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1 Mile Run 50,40,30,20,10 Box Jumps 5 Thrusters after each set of jumps 800m Run

WOD 3/15/15

March 14, 2015 by  
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600m Run 7-9-11-9-7 Thrusters and TTB 600m Run

WOD 2/16/15

February 15, 2015 by  
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21-15-9 Thrusters CTB Pull ups Then… 21-15-9 Box Jumps Squat Clean

WOD 1/21/15

January 20, 2015 by  
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AMRAP 16 mins- 3x CTB Pull ups 3x TTB 5x Thruster 20x DU

WOD 1/4/15

January 3, 2015 by  
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Part 1:  OTM 10 mins: 1x MU Part 2:  7 rounds- 5-10 Ring Rows rest 20 sec 20 sec Handstand Hold rest 20 sec Part 3:  14 Rounds- 3x Thruster Sled Pull

WOD 11/29/14

November 28, 2014 by  
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1000m Run or Row 21x Thrusters 800m Run or Row 15x Thrusters 400m Run or Row 9x Thrusters

WOD 10/9/14

October 8, 2014 by  
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75x Thruster First break= 1 round of “Cindy” Second break = 2 rounds of “Cindy” Third break = 3 rounds of “Cindy” Etc…

WOD 9/18/14

September 17, 2014 by  
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Back Squat 2,2,2,2,1,1,+ WOD:  AMRAP 10 minutes 3x HSPU 6x Thrusters 9x TTB

WOD 8/23/14

August 22, 2014 by  
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“Fran” 21-15-9 Thrusters Pull ups

WOD 8/9/14

August 8, 2014 by  
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7x KB Thruster (left) 7x KB Thruster (right) 14x TTB 200m Run

WOD 7/31/14

July 30, 2014 by  
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30x Thrusters/20x Plate sit ups 400m Run 20x Thrusters/30x Plate sit ups 400m Run 10x Thrusters/40x Plate sit ups 400m Run

WOD 7/7/14

July 7, 2014 by  
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Jerk 5×5 WOD:  AMRAP 12 MINUTES: 7x Hang Power Clean 5x Thruster Driveway Sprint

WOD 2/8/14

February 7, 2014 by  
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“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  
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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

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