Heat It Up

5 rounds:
400m Run
50 Air Squats
30 Sit Ups
20 Push Ups

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WOD

3 rounds:

5 muscle ups or 15 Pullups / 15 Dips
7 HSPU
9 Body Weight Bench
15 Gut Busters

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Manic Monday

Five rounds:
15 Thrusters 95/135
400M Run

Adam thrusting 135#

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WOD

21-18-15-12-9-6-3
Pull Ups
Sit-Ups
Box Jumps
Push-ups
Lunges

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Fiver

Five rounds of five:

Dealift 95/135

Handstand Push Ups

400 m Run



Compare times to 7/29/08



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E-Dawg

25-15-5-5-15-25
Hang Power Snatch (45#/65#)
Dubs(100 Singles)
Wall Balls

Compare times to 12/4/08

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AMRAP

AMRAP 15 Minutes:
5 Pull Ups
15 Hollow Rocks
20 Lunges

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WOD

Power Cleans-Dubs-K.B. Swings

5-15-25
to
25-15-5
to
5-15-25

Cleans are from floor

Boys use 95 for cleans and 55 for K.B. swings

Girls use 65 for cleans and 35 for K.B. swings

The Runs :-)

400M Run
25 Pullups
400M Run
25 Burpee
400M Run
25 Deadlifts (225, 185)
400M Run
25 TTB(Toes to Bar)
400M Run




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WOD

3 Rounds
400 m Run
20 Mule Kicks
50 Air Squats

Jason making it for a WOD and demonstrating a beautiful mule kick
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10 Squared

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

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Becca's Birthday WOD

35 Thrusters (65/45 lbs)
35 Box Jumps
35 OHS (55/75)
35 Truck Drivers (45/25 lbs)
35 Pushups
35 Knees to Elbows
35 Burpees
35 Wall Balls (20/10 lbs)

Adam, what are you looking at?

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Monday Blues

3 Rounds:

400M Run
10 Burpees
20 Pullups
30 Squats

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WOD

21-15-9 reps for time of:
Hang Squat Snatch, 88#/58#
Ring Dips
200 meter run

Each round of snatch and dips will be followed by a 200 meter run.

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KGB

400M Run
10-9-8-7-6-5-4-3-2-1
Power Cleans 55/75
Box Jumps
KTE's or Gut busters

then run 200M Run

1-2-3-4-5-6-7-8-9-10
Power Cleans 55/75
Box Jumps
KTE's or gut busters
400M Run

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WOD

800m Run
5 rounds of:
7 Burpees
7 Thrusters
7 Knees to Elbows
800m Run

Compare times to 6/28 last year

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WOD

3 Rounds:

5 L-Pullups
10 Power Cleans 95/135
15 Ring Dips
400M Run

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WOD

4 RDS:

15 Pull Ups
20 wall balls 14/20lb
30 Lunges (15 each leg)

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Tardy

3 Rounds:

40 Box Jumps
30 Push Ups
20 Sit ups
10 Burpees

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WOD

30-20-10
Hang Power Cleans 65/95lb
Box Jumps
Renegade rows 20/35lb D.B

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