WOD 6/17/13

June 16, 2013 by  
Filed under Workouts

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  
Filed under Workouts

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

WOD 8/17/11

August 16, 2011 by  
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4 Rounds: 8 Thrusters (95/65) 8 Burpees 8 Hang Power Cleans 8 Pull ups 8 Touch Shuttle Run

WOD 8/11/11

August 10, 2011 by  
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(In teams of 3:  1 person working at a time) 2500m Row 75 Dips 100 DB Thrusters 150 Pull ups 150 Box Jumps

WOD 4/16/11

April 15, 2011 by  
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50 THRUSTERS 1st rest= 1 round of Cindy 2nd rest= 2 rounds of Cindy, etc…

WOD 8/16/2010

August 16, 2010 by  
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Part 1 – 6 Rounds 1 Push Press (Heavy) 1 Push Jerk Rest 30 sec. 10 Pullups Unbroken rest 60 sec Part 2 – 3 Rounds 5 Thruster (Heavy) 10 Box Jump

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