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WOD 12-9-2015

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Warm up 7 min cap 3 rounds 20 lunges 8 hand stand push ups 12 ring rows WOD 25 min cap 5 rounds 15 front squats 10 Pull-ups 10 sumo deadlift high pull 10 incline db press Originally posted 2015-12-09 19:21:51.

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WOD 11-12-2015

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Warm up 7 min cap 3 rounds 10 inverted chin ups 10 mountain climbers 10 dips WOD 15 min AMRAP 7 pull-ups 10 push-ups 18 squats 15 knees to chest Originally posted 2015-11-12 21:18:41.

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WOD 9-4-2015

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Warm up 8 min cap 3 rounds 10 decline Pushup 15 overhead squats 20  mountain climbers WOD 5 rounds, 30 min cap 20 Pull-ups 20 Dips 40 crunches 30 wall ball shots Rest 2 minutes Originally posted 2015-09-04 15:06:37.

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WOD 8-31-2015

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Warm up 7 min cap 3 rounds 10 Kettlebell swings 15 push ups 10 inverted pull ups WOD 25 min 21-15-12-9 reps Bench presses BW Dips Pull ups Originally posted 2015-08-31 17:29:28.

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WOD 8-15-2015

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Warm up 3 rounds 8 min cap 20 med ball clean 10 push ups 20 box step ups WOD 21 min cap 5 rounds 20 Thrusters 20 mountain climbers 20 pull ups 10 toes to bar Originally posted 2015-08-15 12:30:50.

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WOD 8-11-2015

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Warm up 8  min cap 3 rounds 12 Jump squats 12 slam ball 10 mountain climbers Weightlifting 5/5/5/5  80% Max Push press WOD 15 min cap 30-20-15 reps Pull ups Thrusters Originally posted 2015-08-11 03:19:32.

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WOD 6-30-2015

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Warm up 6 mins cap 3 rounds 10 release push ups 10 med ball clean 15 lunges WOD 25 mins cap 21, 15, 12, 9 reps Scale up as you lower your reps Incline dumbbell press Pull ups Kettlebell Swing Originally posted 2015-06-30 13:23:53.

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WOD 6-11-2015

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Warm up 8  min cap 10 ring rows 10 push ups 20 box jumps WOD 3 rounds 25 min cap 21 ring rows 21 dips back squat 12 RM (12RM is the max weight for 12 reps.) Originally posted 2015-06-11 11:02:02.

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WOD 6-10-2015

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Warm up 5 min cap 3 rounds 50 singles jump rope 5 PVC OH squats 10 mountain climbers WOD, 45 min cap Run 1.5 miles after run , 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Originally posted 2015-06-10 08:27:28.

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How to do a pullup

Originally posted 2015-05-19 11:57:58.

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