20
JAN
2014

Tuesday 1-21

WOD: 21-15-9 OHS 115/75 Med Ball Sit Ups 20/14 *Run 200m after each round with med ball Read More →
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19
JAN
2014

Monday 1-20

WOD: For Time: 30 Dead Lift 135/95 30 Hang Cleans 125/85 30 Push Press 115/75 *Must perform 3 burpees EMOM Read More →
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17
JAN
2014

Saturday 1-18

WOD: Team WOD: 3 min at each with 1 min rest between (23 min total): One person Hang Clean 135/95 (while other holds hang) One person Push Ups (while other holds plank) One person Back Squat 135/95 (while other holds bottom of squat) One person Sit Ups (while other holds leg... Read More →
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16
JAN
2014

Friday 1-17

WOD: Athlete’s Choice: “Nancy” or “Nicole” Read More →
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15
JAN
2014

Thursday 1-16

WOD: 4 Rounds for time: 80’ OH walking lunges 45/25 80’ Bear Crawl 40’ HS walk Run 400m Read More →
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14
JAN
2014

Wednesday 1-15

WOD: For Time: 50 Alt Arm KB/DB Snatch 35/25 50 Goblet Squats 53/35 Read More →
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13
JAN
2014

Tuesday 1-14

1 Mile Run WOD: 20-18-16-14-12-10 Box Jumps 24/20 KB Swings   Read More →
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12
JAN
2014

Monday 1-13

WOD1: 3 min AMRAP: Row 300m Max rep Snatch 95/65 WOD2: 10 min AMRAP: 20 Squat Snatch 75/55 Run 200 Read More →
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11
JAN
2014
10
JAN
2014

Saturday 1-11

WOD: “The Chief” 5 Rounds of: 3 min AMRAP 3 Power Cleans 135/95 6 Push Ups 9 Squats Rest 1 min between rounds Read More →
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