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WOD 1/15/11

January 14, 2012 by  
Filed under Workouts

“Sunday Service”–Reminder. This is for advanced athletes only. WOD #1- AMRAP 10 1,2,3… Ground to Overhead (135/95) Burpees WOD #2- “Karen Has a Pistol” 150 Double Unders 150 Pistol Wallballs (pistol to a ball instead of squat)

WOD 1/9/12

January 8, 2012 by  
Filed under Workouts

Deadlift 1,1,1,1,1,1,1 then:  6 rounds of- 8 Pullups 16 Weighted situps or GHD 8 Wallballs Driveway Run

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!

WOD 11/21/11

November 20, 2011 by  
Filed under Workouts

2 rounds: 10 HSPU 15 Deadlift (65% 1RM) 20 Box Jumps 25 Pullups 30 Wallballs 35 Double Unders 400m Run

WOD 10/25/11

October 24, 2011 by  
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5 rounds: 200m run 7 dips 200m run 7 box jumps 200m run 7 lateral hurdle jumps 200m run 7 wallballs

WOD 8/13/11

August 12, 2011 by  
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200 m Run 10 Power Snatches 20 Ring Rows 30 TTB 40 Wallballs 50 Burpees 200m Run

WOD 7/26/11

July 25, 2011 by  
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3 Rounds: 30x  Wallball 30x  Squat Snatch

WOD 5/19/11

May 18, 2011 by  
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AMRAP 15 Minutes: 9 Wallballs 6 Power Clean and Jerk 3 Muscle Ups

WOD 5/9/11

May 8, 2011 by  
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AMRAP 20 minutes: 5x CTB Pullup 10x Wallball 15x KBS

WOD 2/21/2011

February 20, 2011 by  
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4 Rounds 20 Wallballs 400m Run

WOD 1/8/11

January 7, 2011 by  
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500m Row or 1 Block Loop 21 Box Jumps, Wallballs, Dips 15 Box Jumps, Wallballs, Dips 9 Box Jumps, Wallballs, Dips 500m Row or 1 Block Loop 9 Box Jumps, Wallballs, Dips 15 Box Jumps, Wallballs, Dips 21 Box Jumps, Wallballs, Dips 500m Row or 1 Block Loop

WOD 9/27/2010

September 26, 2010 by  
Filed under Workouts

25 Walking Lunges 20 Pull-ups 50 Box Jumps (20″) 25 Ring Dips 20 HKTE 30 KBS (2 pood) 30 Sit-ups 20 DB Hang Squat Cleans (35#) 20 Back Extensions 30 Wall Balls 3 Rope Climbs

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