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February 24, 2014

SWOD- BOX SQUAT find 1RM   WOD- 4x Consecutive 3minute AMRAPs (12m clock) 3m of each record max reps in each T2B HR pushups C2B Pull Ups Burpee Box Jumps

February 12, 2014

SWOD- EMOM for 10 Minutes Clean+ Push Jerk target weights (155/135/95) at round 11 *TEST* as many reps as possible in 1 minute   WOD- 3 RFT Push Press 115/75# 27 Chin ups 27 Abmat Sit-Ups Us GHD for RX2  

January 27, 2014

SWOD- Back Squat 10 x 3 @ 81% of 1 RM   WOD- 4 RFT (12 Min Cap) 15 STO 135/95 15 C2B 50 Double Unders

December 11, 2013

SWOD-W2S2 1 x 20 Back Squats (+5 lbs from last session) WOD- 4 Rounds for time of: 20 x Wall Balls (20/14) 20 x KB Swings (53/35) 20 x Ab Mat Sit Ups 20 x UB Double Unders

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October 18, 2013

SWOD- 22 Minutes to find 1 RM Front Squat WOD- “Fran” 21-15-9 Thrusters (95/65) Pull Ups

October 17, 2013

SWOD- 500 M Row for time WOD- 12 Minute EMOM: 8 x Burpees Max Double Unders * record total double unders

October 16, 2013

WOD- 1 Round for time of: 200 M Run 10 x Pistols 20 x Deadlifts (255/175) 30 x Over the Box Jumps (24/20) 40 x KB Swings (53/35) 400 M Run 40 x KB Swings 30 x Over the Box Jumps 20 x Deadlifts 10 x Pistols 200 M Run

October 15, 2013

WOD- 30 Minute Running Clock- In teams of two, one person working at a time, complete the following: 10 Minutes to complete 30 x Snatches (155/105) *if completed before the 10 minutes rest remaining time At the 10 Minute mark- 10 Minutes to complete 30 x Clean & Jerks (165/115) *if completed before the 10…

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October 14, 2013

SWOD- 5 x 5 Weighted KB Step Ups (24″ Box) WOD- 3 Rounds of: 3 Rounds 5 x Pull Ups 10 x Push Ups 15 x Squats 1 Round 12 x Deadlifts (155/115) 9 x HPC (155/115) 6 x Push Jerks (155/115)