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WOD 7/14/12

July 13, 2012 by  
Filed under Workouts

Block Loop 50 Wallballs 25 TTB 40 Wallballs 20 TTB 30 Wallballs 15 TTB 20 Wallballs 10 TTB 10 Wallballs 5 TTB

WOD 6/28/12

June 27, 2012 by  
Filed under Workouts

3×3 Back Squat Then: 21-15-9 OHS TTB 200m Run after each set

WOD 6/21/12

June 20, 2012 by  
Filed under Workouts

Deadlift 3×5 Then: 10,9,8…1 Clusters (Squat Clean/thruster) TTB

WOD 6/5/12

June 4, 2012 by  
Filed under Workouts

Push Jerk 5,3,1 Then: Block Loop 21-15-9 Power Cleans & TTB Block Loop

WOD 5/17/12

May 16, 2012 by  
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800m 80 Double Unders 40 Sit ups (or 20 TTB) 600m 60 Double Unders 30 Sit ups (or 15 TTB) 400m 40 Double Unders 20 Sit ups (or 10 TTB) 200m 20 Double Unders 10 Sit ups (or 5 TTB)

WOD 5/8/12

May 7, 2012 by  
Filed under Workouts

4 rounds: 800m Run or Row 30 KBS 15 TTB

WOD 4/24/12

April 23, 2012 by  
Filed under Workouts

Block Loop 50 Squats 40 Sit ups 30 Box Jumps 20 Pull ups 10 TTB 20 Pull ups 30 Box Jumps 40 Sit ups 50 Squats Block Loop

WOD 4/18/12

April 17, 2012 by  
Filed under Workouts

“Boston Marathon” 2 Rounds for time: 26 TTB/200m 26 Dips/200m 26 KBS/200m 26 Walking Lunges/200m 26 Push ups/200m 26 Situps/200m 26 Squats/200m 26 Minute Time cap    

WOD 4/9/12

April 8, 2012 by  
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Push Press 1,1,1,1,1,1,1 2 Rounds of: 5 HSPU 10 TTB 15 KBS 20 Box Jumps 25 Double Unders

WOD 4/5/12

April 4, 2012 by  
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5 sets of:  3x Deadlift (90%) Then 7 rounds of: 7 TTB 7 Box Jumps 7 Push Ups Driveway run

WOD 3/27/12

March 26, 2012 by  
Filed under Workouts

AMRAP 20 minutes: Block Loop 25 Push ups 15 GHD Sit Ups or TTB 1 Prowler Push

WOD 3/6/12

March 5, 2012 by  
Filed under Workouts

(Complete both parts 2x) Part 1: 10 Sit ups/run/back peddle 9 Sit ups/run/back peddle continue until… 1 Sit up/run/back peddle rest 1 minute Part 2:  5 Rounds of- 10 TTB 10 Lateral hurdle jumps (over & back =1) 1 Prowler Push rest 1 minute

WOD 2/27/12

February 26, 2012 by  
Filed under Workouts

4 Rounds: 5 Power Cleans 7 Front Squats 12 TTB 400m Run

WOD 2/6/12

February 5, 2012 by  
Filed under Workouts

2 Cleans on the minute/ 10 minutes then: 400m Run 42 Wallballs 21 TTB 30 Wallballs 15 TTB 18 Wallballs 9 TTB 400m Run

WOD 1/23/12

January 22, 2012 by  
Filed under Workouts

5 rounds: 12 Wallballs 12 TTB rest 3 minutes 5 rounds: 5 Push Press 10 Box jumps Sandbag Run

WOD 1/16/12

January 15, 2012 by  
Filed under Workouts

“Dirty 30″ 30(0)m Run 30 Squat Cleans (105/75) 30 Double Unders 30 Wallballs 30 TTB 30 Burpees 30 GHD sit ups or weighted sit ups 30 Push Press (same bar as cleans) 30 Pull ups 30(0)m run  

WOD 1/11/12

January 10, 2012 by  
Filed under Workouts

Push Press 1,1,1,1,1,1,1 then:  AMRAP 15- 5 Push Press 10 TTB or GHD Sit ups 15 Box Jumps 200m run

WOD 1/8/12

January 7, 2012 by  
Filed under Workouts

WOD # 1-AMRAP 7 minutes: 7 Deadlift (185/155) 7 TTB 7 Box Jumps (24/20) WOD #2-  Partnered 3 sets:  90 sec max KBS/30 sec rest then: Partner wheelbarrow across room 75 OHS (135/95) partner wheelbarrow 100 SDHP (95/65) 200 racked walking lunges 10 TTB penalty every time bar is dropped

WOD 1/2/12

January 1, 2012 by  
Filed under Workouts

“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 12/24/11

December 23, 2011 by  
Filed under Workouts

“12 Days of Christmas Redux” 1 Burpee 2(oo)m Run or row 3 dips 4 Pull ups 5 Box Jumps 6 Wallballs 7 KBS 8 Double Unders 9 TTB 10 Squats 11 Back Extensions 12 HSPU Class at 8am and 9am ONLY!

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