Month

October 2017
Pre WOD 1 leg romanian deadlift 5 X 10 Workout of the Day 15 minutes as many rounds as possible 30 double unders 15 power cleans (#135/#95) 30 double unders 15 box jumps (24’/20″)
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Pre WOD Death by strict pullups Workout of the Day 4 rounds for time 250 meter row 25 dumbbell thrusters (#50/#35) Rest exactly 2:00 between rounds
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Workout of the Day 8:00 as many rounds as possible 21 clean and jerks (#75/#55) 15 front squats 9 bent over BB row 3:00 rest 8:00 as many rounds as possible 21 burpees 15 abmat situps 9 squats 3:00 rest 8:00 as many rounds as possible 21 thrusters (#75/#55) 15 box jumps (24″/20″) 9 pushups...
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Pre WOD Hang muscle clean to strict press 5 X 7 Workout of the Day 20 minutes as many rounds as possible 20 sandbag clean and lunge steps (#70/#55) 200 meter run 20 sandbag sumo deadlift high pull 200 meter run
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Pre WOD   Every 3 minutes on the minute for 18 minutes 6 front squats Workout of the Day Every :90 for 15:00 9 bent over DB rows 6¬†DB hang cleans 3 DB thrusters *athlete chooses heaviest weight¬†possible to maintain for 10 rounds
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Workout of the Day “Chelsea” Every minute on the minute complete.. 5 pullups 10 pushups 15 squats Once athlete can no longer keep pace with clock, continue with as many rounds as possible for remainder of time. Post total rounds athlete is able to stay on the clock and total rounds for 30 min *strict...
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Pre WOD 5 rounds not for time 10-15 GHD situps 1 rope climb… most challenging variation possible, legless, L-sit, etc…. Workout of the Day For time 50-40-30-20-10 Dumbbell snatch (#50/#35) 100-80-60-40-20 Double unders *alternate movements
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Pre WOD Sumo deadlift 5 X 5 *after each set of DL’s perform 15 hollow rocks Workout of the Day 3 rounds 2:00 farmers carry for max meters (24kg/16kg)(10m = 1 rep) 2:00 row for max calories 2:00 AMRAP burpees 1:00 rest  
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Pre WOD Push press 3 X 3 Push Jerk 3 X 2 Workout of the Day 3 rounds for time 75 double unders 50 squats 15 power cleans (#135/#95)   0
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Pre WOD Every minute on the minute for 14 minutes Even: 10 bent over DB rows Even: 5 strict pullups Workout of the Day 20 minutes as many rounds as possible 200 meter run 30 abmat situps 40 meter sled drive (#70/#45)  
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