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WOD 3/25/14

March 24, 2014 by  
Filed under Workouts

Jerk 5,5,3,3,3,1,1,1,1 WOD:  (in teams of 2) 50x Pull ups 400m 21x Thrusters 800m 21x Thrusters 400m 50x Pull ups

WOD 3/6/14

March 5, 2014 by  
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Using the same bar for all movements: 30x Thruster 30x Power Clean 30x Push Press 30x Front Squat EMOM 5 Burpees!

WOD 3/11/13

March 10, 2013 by  
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2 ROUNDS: 200m Run 15x HSPU or 15′ HS Walk 400m 50 Sit ups 200m 15x Thrusters

WOD 1/12/12

January 11, 2012 by  
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Front Squat 1,1,1,1,1,1,1 Then:  2 rounds of: 800m 20 Thrusters

WOD 7/16/11

July 15, 2011 by  
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5 rounds: 10 Thrusters 10 Pullups 400m Run

WOD 5/28/11

May 27, 2011 by  
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“And Then Fran Ran…” 200m Run 21 Thrusters 200m Run 21 Pull ups 200m Run 15 Thrusters 200m Run 15 Pull ups 200m Run 9 Thrusters 200m Run 9 Pullups 200m Run

WOD 2/12/11

February 11, 2011 by  
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5 ROUNDS: 10 Thrusters 10 Burpees 200m run

WOD 11/29/10

November 28, 2010 by  
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Block Loop 21 Thrusters/21 Sit ups 400m Run 15 Thrusters/15 Sit ups 200m run 9 Thrusters/9 Sit ups Driveway Sprint

WOD 11/13/10

November 12, 2010 by  
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Block Loop 20 Thrusters 10 Ring Dips 400m Run 15 Thrusters 10 Ring Dips 200m Run 10 Thrusters 10 Ring Dips Driveway Run

WOD 9/15/10

September 14, 2010 by  
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“The Seven” 7 rounds of: 7 HSPU 7 Thrusters 7 HKTE 7 Deadlifts 7 Burpees 7 KBS 7 Pull-ups 40 min cap.

WOD 9/11/10

September 10, 2010 by  
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50 thrusters(115/80) 1st rest- 1 round of Cindy 2nd rest- 2 rounds of Cindy 3rd rest- 3 rounds of Cindy etc. The first time you need to place the bar down you will complete one round of Cindy prior to re-starting the thrusters.  The second time you place the bar down you will complete two rounds [...]

WOD 8-21-10

August 21, 2010 by  
Filed under Workouts

The Leg Plague with a Twist: 50 Wall Squats 400m run with Kangaroo start 50 DB thrusters 400m run 50 back squats (light bar) 400m run 50 jumping squats 400m run