Pre-WOD: Coach led Warm-up SWOD Bench Press 5×5 WOD 20min AMRAP of: 1- L- Rope Climb 10/12ft 75- Double Unders Post Total Reps.. .
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WOD 5.1.13
May 1st, 2013 
admin Pre-WOD: Coach led Warm-up SWOD Deadlift 5×5 WOD 3 Rounds Each For Time: 100m- Skip 100m- Backwards Run 100m- Sprint 100m- Backwards Run Post Times.. .
WOD 4.30.13
April 30th, 2013 admin Pre-WOD: Coach led Warm-up SWOD Shoulder Press 5×5 WOD 5 Rounds for Time 5- Deadlift 155/225 10- KBS 53/70 20- Push-ups Post Time.. .
WOD 4.26.13
April 26th, 2013 admin Pre-WOD: Coach led Warm-up SWOD Power Clean 5×5 WOD 21-15-9 reps for time of: Sumo Deadlift High-pull 65/95 Box Jumps 20/24 Post Time.. .
WOD 4.25.13
April 25th, 2013 admin Pre-WOD: Coach led Warm-up SWOD Bench Press 5×5 WOD “Eva” 5 Rounds For Time of 800m- Run 30- KB Swings 53/70 30- Pull-ups Post Time…
WOD 4.24.13
April 24th, 2013 admin Pre-WOD: Coach led Warm-up SWOD Deadlift 5×5 WOD 2 Rounds for Time of 50- Wallballs 14/20 @ 10ft 25- Push-ups Post Time…
WOD 4.23.13
April 23rd, 2013 admin Pre-WOD: Coach led Warm-up SWOD Shoulder Press 5×5 WOD 4 Rounds for Time of 12- Push Press #75/#115 4- 10m Sprints 8- Squat Snatch #75/#115 Post Time…
WOD 4.22.13
April 21st, 2013 admin Pre-WOD: Coach led Warm-up SWOD Back Squat 5×5 WOD “Baseline” 500m- Row (or 400m- Run) 40- Air Squats 30- Sit-ups 20- Push-ups 10- Pull-ups Post Time…
WOD 4.19.13
April 19th, 2013 admin Pre-WOD: Coach led Warm-up SWOD Power Clean 5×5 WOD 2 Reps E.M.O.M for 15mins Snatch Post Loads…
WOD 4.18.13
April 18th, 2013 admin Pre-WOD: Coach led Warm-up SWOD Bench Press 5×5 WOD 5 Rounds For Time: 7- Bear Complex 65/95 9- Box Jumps 20/24 Post Total Time…
