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WOD'S ARCHIVE

  • Sunday July 13 2014

    By Austen Dyer | In WOD | on July 6, 2014

    Skills: Hand Stand Walk Practice   WOD: 8 MIN AMRAP: 6 Pull-ups 6 OH Squat (115/75)

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  • Saturday July 12 2014

    By Austen Dyer | In WOD | on July 6, 2014

    WOD: Teams of 4   For time: 4 Shuttle Runs (10-20-30-40-50M) 20 HSPU 30 Dead Lift(225/155) 40 GHD Sit-up 400 M Run 40 GHD Sit-up 30 Dead Lift(225/155) 20 HSPU 4 Shuttle Runs (10-20-30-40-50M)   -Each partner must complete 1 shuttle run at beginning and end of WOD.   -Each partner must complete 400 m […]

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  • Friday July 11 2014

    By Austen Dyer | In WOD | on July 6, 2014

    WOD: “Crossfit Total”   Back Squat Press Dead Lift   3 attempts at each lift.

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  • Thursday July 10 2014

    By Austen Dyer | In WOD | on July 6, 2014

    WOD: “Nate”   20 Min AMRAP: 2 MU 4 HSPU 8 KB Swings  

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  • Wednesday July 9 2014

    By Austen Dyer | In WOD | on July 6, 2014

    WOD: 7 RFT: 7 K2E 7 Power Cleans (155/105) 7 Pull-ups 7 Burpees

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  • Tuesday July 8 2014

    By Austen Dyer | In WOD | on July 6, 2014

    Strength: Snatch 15 min to find 1RM   WOD: 12 min AMRAP 100 M Run 10 Push-ups 100 M Run 10 Back Extensions/Supermans    

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  • Monday July 7 2014

    By Austen Dyer | In WOD | on July 6, 2014

    Strength: Weighted Pull-ups 5x 3 Wide grip+3 Normal grip+ 3 Chin Up   WOD: 50-40-30-20-10   Wall Ball (20/14) Double-Unders

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  • Sunday July 6 2014

    By Austen Dyer | In WOD | on June 29, 2014

    Skills: Split Jerk 6×2   WOD: 10 x 100 M Sprints -rest 30 seconds btwn sets

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  • Saturday July 5 2014

    By Austen Dyer | In WOD | on June 29, 2014

    WOD: 6 Rope Climbs then: 3 Round For Time: 100 Air Squats 75 Sit-ups 50 Burpees 25 Push-ups   -Partners switch after each rope climb   -Partners may complete reps together

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  • Friday July 4 2014

    By Austen Dyer | In WOD | on June 29, 2014

    WOD: “Uncle Sam” 21-15-9 800-400-200 HSPU C2B Pull-ups Run

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