WOD Aug 18

Workout of the Day “300” 10 Rounds 5 Strict Pull Ups 10 DB/KB movement* 15 Sits Ups *DB/KB movement changes each round then STRETCH! Join us for Yoga Sunday morning at 9:00 Post your scores to the Whiteboard.

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WOD Aug 17

Workout of the Day Skill 10 Rounds 1 Wall Walk + 10 Shoulder Taps then 2 Rounds For Time 10 Pull Ups 20 Bar Facing Burpees 30 Deadlifts 155/105 40 Wallball 20/14 Post your scores to the Whiteboard.

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WOD Aug 16

Workout of the Day Skill Core: 3 Rounds 10 Supermans 20 Sideways Scissor Kicks 30 Reverse Crunch then For Time: 1 Round 1 WPR 80 DUs 21 Thrusters 95/65 2 Rounds 1 WPR 40 DUs 15 Thrusters 3 Rounds 1 WPR 20 DUs 9 Thrusters then Stretch Stretch and Cool Down! Post your scores to

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WOD Aug 15

Workout of the Day SKill Burgener Barbell Cycle 2 Minutes + 1 Min Rest x 3 *slow as possible – this is not an AMRAP then Big Clean Complex 6 Rounds High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press HHSC + HSC + SC + Push Jerk HHSC +

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WOD Aug 14

Workout of the Day Skill Snatch Pull into Snatch High Pull 3 x 3 Snatch 5 x 3 then 10 Min AMRAP: 5 Power Snatch 135/95 10 Burpees 15 Toes to Bar then Cardio: 3 RDS Bike/Row 15 CAL 10 Burpees Post your scores to the Whiteboard.

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WOD Aug 13

Workout of the Day Skill Split Jerks 5 x 5 then Partner For Time: 60 Box Jump Overs 50 DB STO 40 Ring MU/ Ring Pull Ups 30 KB Lunges Post your scores to the Whiteboard.

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WOD Aug 12

Workout of the Day For Time 3 Rounds 12 KBS 15 KTE 18 Ball Slams 1 Building Lap Med Ball “Pill” Carry then Yoga Join us for Yoga at 9:00am! Post your scores to the Whiteboard.

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WOD Aug 11

Workout of the Day Warm-up WOD ”31 Heroes” Teams of 2 AMRAP 31 min 8 Thrusters (155/105) 6 Rope Climbs / 12 Strict Pull-ups 11 Box Jumps (30/24) One partner working inside. Wood Post Right with Medicine Ball.  Switch upon return from run. Post your scores to the Whiteboard.

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WOD Aug 10

Workout of the Day Warm-up CORE WOD 10-9-8-7-6-5-4-3-2-1 Front Squat 135/95 TTB Wall Balls Push-ups Post your scores to the Whiteboard.

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WOD Aug 9

Workout of the Day For Time: 30 Strict Handstand Push-ups Strict Pull-ups Max Set ”Hot Sauce” AMRAP 3: 63 Double unders 21 Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3 min 45 Double Unders 15 Burpees Max Overhead Squats (95/75) rest 3 minutes AMRAP 3: 27 Double Unders 9 Burpees Max Overhead Squats

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WOD Aug 8

Workout of the Day Warm-up DB Box Step Overs 4 x 6 WOD 20 Hang Squat Cleans 10 Box Jumps 16 HSC 8 BXJ 12 HSC 6 BXJ 8 HSC 4 BXJ 4 HSC 2 BXJ Coaches Challenge.  Increase weight each round Post your scores to the Whiteboard.

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WOD Aug 7

Workout of the Day Warm-up Back Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82% 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% All Sets completed On the 2:00 WOD 3 Rounds For Time: 50

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WOD AUG 6

Workout of the Day Belt Program Work 10 min Midline Not For Time: 3×8 Glute Ham Raises 50 Weighted Sit-ups ”Girls Gone Wild” “Fran” 21-15-9 Thrusters (95/65) Pull-ups “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Post your scores to the Whiteboard.

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WOD Sun Aug 5

Workout of the Day WOD “JAG” Wood Post Left 28 KBS 28 Strict Pull-ups 28 KB Clean n Jerk 28 Strict Pull-ups Wood Post Left CORE 50 V-ups 50 Bicycles 50 Flutter Kicks 50 Mtn Climbers   Post your scores to the Whiteboard.

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WOD Aug 4

Workout of the Day “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (155/105) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (155/105) Post your scores to the Whiteboard.

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WOD Aug 3

Workout of the Day Box Front Squat On the Minute x 10 – 1 Repetitions Building to a Heavy “Fran” on the 0:00: 21-15-9 Thrusters (95/65) Pull-ups Midline Not For Time: 3×8 GHD  Ext 50 Weighted Sit-ups Post your scores to the Whiteboard.

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WOD Aug 2

Workout of the Day Midline Not For Time: 75 Empty Bar Good Mornings 75 Glute Bridges WOD “Sherrard” 10 Min AMRAP 2 Laps 7 Burpee Box Overs 8 K2E 18 Wall Ball Cash Out: 100 Empty Bar Bicep Curls This is Honor of Texas Officer David Sherrard He was killed in the line of Duty

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WOD Aug 1

Workout of the Day Power Clean + Front Squat + Push Jerk Build to a Heavy Complex 3. “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Post

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WOD July 31

Workout of the Day Rope Climb 10 Rope Climbs ”Barbed Wire” 4 Rounds For Time: 400 Meter Run 20 Chest to Bar Pull-ups 20 Handstand Push-ups 40 AbMat Sit-ups 40 Air Squats Post your scores to the Whiteboard.

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WOD July 30

Workout of the Day Warm-up CORE 3 Rounds 30 Deadbugs 30 sec Plank 30 Hollowrocks WOD Crossfit Total Find your 1 rep Max for Back Squat Shoulder Press Deadlift 4 Min each lift 3 attempts per lift Combined total weight is your score Post your scores to the Whiteboard.

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WOD July 29

Workout of the Day Warm-up Endurance WOD Wood Post L 100 Double Unders Wood Post R 80 Bicycles Wood Post R 60 Push-ups Lap 40 K2E Lap 20 Burpees Wood Post Left Post your scores to the Whiteboard.

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WOD July 28

Workout of the Day Partner WOD 100 reps of each Partner A doing reps Partner B building lap KBS Push Press Push-ups Hollow Rocks Cash Out 100 team sledgehammers 20 Tire Flips Post your scores to the Whiteboard.

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WOD July 27

Workout of the Day Push Press Build to 6 Rep Max WOD For Time: 100 Double Unders 80 Dumbbell Snatches (50/35) 60 Sit-Ups 40 Push Jerks (135/95) 20 Power Cleans (135/95) 30 Front Rack Walking Lunges Post your scores to the Whiteboard.

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WOD July 26

Workout of the Day Warm-up Snatch Technique 3 Sets of 4: Overhead Squats 3 Sets of 3: Snatch Drop 3 Sets of 2: Snatch Balance Hang Squat Snatch Build to a Heavy Single WOD For Time: 3 Rounds: 7 Squat Snatches (95/65) 7 Chest to Bar Pull-ups 7 Box Jumps Overs (24/20) Post your scores

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WOD July 25

Workout of the Day Warm-up Strict Pull-ups 5 Rounds, Not For Time: 6 M / 4 F Strength Deadlift Build to a Heavy Set of 8 WOD “Napalm” 2 Rounds For Time: 10 Bar Muscle-ups / C2B 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (20/14) Cash out 2 Rounds Males: 20 Calories Easy, 20

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WOD July 24

Workout of the Day Warm-up Skill Reverse Hyper-extensions on GHD 5 x 10 WOD 4 Rounds 1 Min in each Station GHD Rowers Banded Farmers Carry HSPU Rest 1 Min between Rounds Post your scores to the Whiteboard.

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WOD July 23

Workout of the Day Warm-up Strength Hamstring Drops 4 x 5 GHD Ext 4 x 5 WOD 15 Power Cleans 21 Box overs 12 Power Cleans 18 Box Overs 9 Power Cleans 15 Box Overs 6 PC 12 BO 3 PC 9 BO get heavier each round 95/105/115/125/135 65/75/85/95/105 Post your scores to the Whiteboard.

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WOD July 22

Workout of the Day Warm-up WOD 5 Min AMRAP 25 Squats 10 Burpees Rest 2 min 5 Min AMRAP 20 OWL 10 K2E rest 2 Min 5 Min AMRAP 7 Push-ups 10 V-ups Buidling Lap Post your scores to the Whiteboard.

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WOD July 21

Workout of the Day WOD “SAMAN” 8 Rounds 13 Deadlifts 185/125 17 Wall Ball 20/14 1 Lap Post your scores to the Whiteboard.

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WOD July 20

Workout of the Day Warm-up CORE 4 Rounds 10 Hollow Rocks 10 V-ups 10 Tuck-Ups WOD 3 Rounds for Time: 10 DB Snatch L 10 DB OHS L 10 Sit-ups 10 DB Snatch R 10 DB OHS R 10 Supermans Post your scores to the Whiteboard.

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WOD July 19

Workout of the Day Warm-up Strength Every 2:00 for 12:00 4 TNG Snatch Get Heavy 8 min AMRAP 10 Push-ups 10 Pistols 10 KBS Cash out 100 Bicycles Post your scores to the Whiteboard.

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WOD July 18

Workout of the Day Warm-up Weighted Hip Bridge 2 x 8 4 x 4 WOD 9 min AMRAP 3-6-9-12-15-and so on Devil Press 10 Mountain Climbers between each set Post your scores to the Whiteboard.

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WOD July 17

Workout of the Day Warm-up 5 Min EMOM 2 Snatch Balance 3 Pause OHS (3 sec at bottom) 4 OHS (regular speed) light weight WOD 12 Min CAP 4 Rounds 8 OHS 95/65 8 TTB 4 Burpees ….with remaining time find a Max Snatch Post your scores to the Whiteboard.

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WOD July 16

Workout of the Day Warm up Prep 5 min EMOM 2 Hang Cleans 2 Front Squats 2 STO Get heavier each round WOD 30 Chest to Bar 60 D/Us 20 Chest to Bar 40 Thrusters. 95/65 10 Chest to Bar 20 HSPU Post your scores to the Whiteboard.

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WOD July 15

Workout of the Day Warm-up WOD 50 D/U Odd Object Carry-WPR 50 D/U Farmers Carry Building Lap 50 D/U OWL to Street 50 D/U Pill Carry Building Lap 50 D/U Wood Post Left Post your scores to the Whiteboard.

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WOD July 14

Workout of the Day Partner WOD 50 Push-ups 50 TTB / K2E 50 Front Squats 50 Sit-ups 50 Box Jumps Wood Post Left Post your scores to the Whiteboard.

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WOD July 13

Workout of the Day Warm-up Strength Strict Press 5-4-3-2-1 WOD 2 Rounds for Time 400m Run 12 Push Press 12 Pull-ups Post your scores to the Whiteboard.

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WOD July 12

Workout of the Day Warm-up Strength Heavy Clean High Pull 3 x 6 3 x 3 WOD 16-12-8-4 DB Snatch 50/35 Hang Squat Cleans 115/85 Push-ups Post your scores to the Whiteboard.

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WOD July 11

Workout of the Day Warm-up Endurance Mile Run WOD 5 Rounds for Time 5 Deadlifts 275/185 10 Burpees Post your scores to the Whiteboard.

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WOD July 10

Workout of the Day Warm-up PREP 6 Min EMOM K2E Plank CORE 30-20-10 Alternating Cross V-ups Bird Dogs Bicycles WOD 21-15-9 KB Deadlifts Push Jerks Double Unders Post your scores to the Whiteboard.

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WOD July 9

Workout of the Day Warmup Prep 5 min Work on 2 Gymnastic movements in belt program Strength Back Squat 5-4-3-2-1 WOD 9 min AMRAP 6 Burpee Box Overs 6 Hang Cleans. 115/85 9 Wall Ball 9 HSPU Post your scores to the Whiteboard.

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WOD July 8

Workout of the Day Warm-up WOD Wood Post Left 50 Push-ups 50 Sit-ups Wood Post L 50 Push-ups 50 Sit-ups Wood Post L Post your scores to the Whiteboard.

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WOD July 7

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WOD July 6

Workout of the Day Warm-up Core 3 Rounds 10 Dragonflies 20 Hanging Knee Raise 30 Deadbugs Partner WOD KBS / Bicep Hold Chin up / OH Hold Hang Clean / Plank Hold Pistol / Hollow Rock Hold HSPU / Wall Sit Accumulate 60 reps of each while your partner holds other movement Post your scores

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WOD July 5

Workout of the Day Warm-up Skill Snatch Progression 3 x 4 Sotts Press          Light 3 x 4 Snatch Balance  Medium 3 x 4 OHS                     Challenging 20-16-12-8-4 Wall Ball TTB Alt DB Snatch Post your scores to the Whiteboard.

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WOD July 4th

Workout of the Day warm-up TEAM WOD Teams of 3 “1776” Post your scores to the Whiteboard.

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WOD July 3

Workout of the Day Warm-up Skill HSPU / HS Walk WOD “Big Bang” 50 Power Cleans for time 155 / 105 Post your scores to the Whiteboard.

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WOD July 2

Workout of the Day Warm-up Stiff Legged Deads 10-8-6-4-2 WOD 7 min AMRAP 7 DB Thrusters 1 lap rest 5 min 7 min AMRAP 12 FR DB Lunges 6 Burpees Post your scores to the Whiteboard.

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WOD July 1

Workout of the Day Warm-up WOD 3 Rounds 50 Med Ball Cleans 20 Sit-ups WPR Post your scores to the Whiteboard.

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WOD June 30

Workout of the Day Warm-up WOD “NUTTS” 10 HSPU 15 Deadlift 25 Box Jumps 50 Pull-ups 100 Wall Ball 200 D/U’s Wood Post Left Post your scores to the Whiteboard.

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WOD June 29

Workout of the Day Warm-up Core 100 Flutter Kicks 20 Strict TTB 20 Tuck Ups 20 Plank K2E 20 Supermans 20 Lying Hollow Rocks 100 Flutter Kicks WOD For Time: 30 STO 30 Pull-ups WPR 20 STO 20 Pull-ups WPR 10 STO 10 Pull-ups WPR Post your scores to the Whiteboard.

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WOD June 28

Workout of the Day Warm-up Deadlift 5 x 5 Every 2 min until you tap increase reps by 2 each round 5 KBS 5 Goblet Squats 20 D/U’s 7,7,20 9,9,20 and so on Post your scores to the Whiteboard.

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WOD June 27

Workout of the Day Warm-up Strict Pull-ups 10-1 GHD 1 – 10 21-15-9 Ring Dips Push Press Cash Out Wood Post L Post your scores to the Whiteboard.

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WOD June 26

Workout of the Day Warm-up Turkish Get-ups 3 x 3 each side Get Heavy!!! WOD 20 Min AMRAP WPR 20 Burpees 20 Double Unders 20 FR DB Lunges Post your scores to the Whiteboard.

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WOD June 25

Workout of the Day Warm-up Strength Back Squats 5 x 5 WOD 4 RDS 15 Wall Ball 18 ALT DB Snatch 21 Box Jumps 1 Lap Post your scores to the Whiteboard.

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WOD June 24

Workout of the Day Warm-up WOD Double Isabell 60 Power Snatches EMOM 6 Burpees Post your scores to the Whiteboard.

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WOD June 23

Workout of the Day Warm-up WOD Wood Post Left then 4 Rounds 12 Clean + Jerk 135/85 12 KBS 53/35 12 OWL 45/25 then WPR Post your scores to the Whiteboard.

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WOD June 22

Workout of the Day Warm-up CORE 4 Rounds 20 Bird Dogs 15 Sit-ups 10 Lying Hollowrocks WOD 30-20-10 Thrusters 95/65 SDHP 95/65 Wall Ball Lap after each set Post your scores to the Whiteboard.

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WOD June 21

Workout of the Day Warm-up Strength Snatch Pulls 2 x 8 2 x 6 2 x 4 WOD 7 Min AMRAP 9 Power Snatch 7 C2B 5 Burpee Box Overs Post your scores to the Whiteboard.

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WOD June 20

Workout of the Day Warm-up Tabata Pull-ups Push-ups Sit-ups Airsquats Partner WOD Run 50 Sit-ups 50 DB Snatch 50 Box Jump Overs 50 TTB 50 OHS 50 Ring Dips Run Post your scores to the Whiteboard.

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WOD June 19

Workout of the Day Warm-up Strength Front Squat 2 x 8 2 x 6 2 x 4 WOD 8 Min AMRAP 10 Deadlift 8 Hang Cleans 6 Front Squats 30 Double Unders 155/105 135/95 115/85 Post your scores to the Whiteboard.

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WOD June 18

Workout of the Day Warmup Clean high pulls 2×8 2×6 2×4 WOD 4 rounds for time Building lap 16 KBS 12 K2E Post your scores to the Whiteboard.

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WOD June 17

Workout of the Day Warm-up HAPPY FATHER’s DAY WOD 21 DB Thrusters WPR 18 DB Thrusters WPR 15 DB Thrusters WPR 12 DB Thrusters WPR Post your scores to the Whiteboard.

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WOD June 16

Workout of the Day Warm-up WOD Run Pull Push Flip Tires, Sleds, Sledge Hammers Post your scores to the Whiteboard.

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WOD June 15

Workout of the Day Warm-up Core 21-15-9 V-ups Ab Rollouts WOD 60 Push-ups 50 DB Snatch 40 Goblet Squats 30 Floor Bench 20 OWL 10 HSPU Post your scores to the Whiteboard.

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WOD June 14

Workout of the Day Warm-up Strength Bulgarian Lunges 4 x 6 each leg WOD 100 Box Jump Overs every time you stop do 6 TTB Post your scores to the Whiteboard.

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WOD June 13

Workout of the Day warm-up 6 Min EMOM KB/DB 2 sets Deadlift + Row + Clean + Push Press WOD 13 Min AMRAP 7 Burpee Deadlifts KB/DB 7 Wall Ball Post your scores to the Whiteboard.

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WOD June 12

Workout of the Day Warm-up Strength Hang Clean 10-8-6-4-2 WOD 30 Hang Cleans 10 Burpee over Bar 20 Power Cleans 20 BoB 10 Squat Cleans 30 BoB 115/75 95/65 Post your scores to the Whiteboard.

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WOD June 11

Workout of the Day Warm-up Push Press 10-8-6-4-2 WOD 4 Rounds 60 sec Handstand Hold 60 Static Hang Hold 15 DB Push Press 15 Weighted Pull-ups Scaling Intermediate :45 seconds Strict Beginner Bear Crawl hold Assisted Hang Ring Rows Post your scores to the Whiteboard.

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WOD June 10

Workout of the Day Warm-up WOD Helen 3 Rounds Run 400 M 21 KBS 12 Pull-ups Post your scores to the Whiteboard.

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WOD June 9

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WOD June 8

Workout of the Day Warm-up Strength Sumo Deads 5 x 5 WOD 21-15-9 Deadlifts 225/135 2 laps Post your scores to the Whiteboard.

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WOD June 7

Workout of the Day Warm-up Core 4 Rounds 15 Sit-ups 15 Bird Dogs 15 Lying Hollow Rocks WOD Regionals Event 4 For Time 2 Rounds 10 Snatches 175/125 12 Burpees then 2 Rounds 10 Snatches 115/75 12 Burpees Post your scores to the Whiteboard.

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WOD June 6

Workout of the Day Warm-up Strength SA DB OHS 5 x 5 (each) PARTNER WOD Regional Event 5 50 HSPU 50 TTB 50 D/U’s 50 DB Box Step Overs 20 Right Arm DB OWL 20 Left Arm DB OWL Post your scores to the Whiteboard.

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WOD June 5

Workout of the Day Warm-up Strength Front Squats 10-8-6-4-2 WOD 3 Rounds 1 min of SDHP 1 Min of GHD Sit-ups / Sit-ups 1 Min of Push Press 1 Min of K2E 1 Min Rest 95/65 Post your scores to the Whiteboard.

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WOD June 4

Workout of the Day Warmup Skill 6 min EMOM 4 TNG Snatch WOD 8 min AMRAP 10 Chin-UPS 10 Pistols 10 KBS Post your scores to the Whiteboard.

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WOD June 3

Workout of the Day Warm-up WOD JAG Wood post R and lap 28 KBS 28 Strict Pull-ups 28 KB Clean n Jerk 28 Strict Pull-ups Wood Post R and lap Post your scores to the Whiteboard.

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WOD June 2

Workout of the Day Warm-up WOD Partner 2 Rounds 40 Wall Ball 40 Box Jumps 40 SA DB Thrusters 40 Sit-ups 40 OWL Post your scores to the Whiteboard.

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WOD June 1

Workout of the Day Warm-up Strength 8 Min EMOM Clean Complex: 1 Power Clean 1 Hang Clean 1 Hang Squat Clean WOD 2 Rounds For time 21 Deadlifts 30 D/U’s 2:1 15 HSPU 30 D/U’s 9 Front Squats 30 D/U’s 185/115 155/105 115/75 Post your scores to the Whiteboard.

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WOD May 31

Workout of the Day Happy Birthday JD!!!!! Warm-up Strength 10 Min to work to challenging complex 1 Strict Press 2 Push Press 3 Push Jerks WOD 3 Rounds 12 Hang Cleans 12 KBS 12 K2E Post your scores to the Whiteboard.

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WOD May 30

Workout of the Day Warm-up Strength Stiff Legged Deadlifts 5 x 5 WOD 11 Min AMRAP 12 FR KB/DB Step-ups 6 Burpees 1 Lap Post your scores to the Whiteboard.

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WOD May 29

Workout of the Day Warm-up CORE 3 Rounds 12 Bird Dogs 12 Dead Bugs 12 Bicycles WOD 8 Min AMRAP 10 Alt DB/KB Snatch 10 Sit-ups 10 DB/KB Push Press 10 Supermans Post your scores to the Whiteboard.

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WOD May 28

Workout of the Day Warm-up WOD MURPH 8:00 am and 9:00 am ONLY Post your scores to the Whiteboard.

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WOD May 27

Workout of the Day Warm-up WOD “COLLIN” 6 RFT 400 M Med Ball Carry 12 Push Press 95/65 12 Box Jumps 12 SDHP 95/65 Weighted Box Step ups as alternate to Box Jumps Post your scores to the Whiteboard.

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WOD May 26

Workout of the Day Warm-up WOD “Lumberjack 20” 20 Deadlifts 20 KBS 20 OHS 20 Burpees 20 Pull-ups 20 Box Jumps 20 DB Squat Cleans Run 400 M after each exercise Post your scores to the Whiteboard.

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WOD May 25

Workout of the Day Warm-up WOD 1 12 Min ALT EMOM 10 DB Snatch 10 Floor Bench WOD 2 75 Thrusters 95/65 Every time bar hits the ground perform 10 Push-ups Post your scores to the Whiteboard.

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WOD May 24

Workout of the Day Warm-up CORE 100 Flutter Kicks 20 V-ups 20 Bicycles 20 Plank knee to elbow 20 Supermans 20 Hollow Rocks 100 Flutter Kicks WOD 12 Min AMRAP 3 Squat Snatch 135/95 115/75 10 Wall Ball 1 Lap Post your scores to the Whiteboard.

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WOD May 23

Workout of the Day Warm-up Strength DB Split Squat 2 x 8 2 x 6 2 x 4 WOD 10-8-6-4-2 Clean and Jerk Chest to Bar Post your scores to the Whiteboard.

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WOD May 22

Workout of the Day Warm-up Strength Hip Bridge 3 x 6 3 x 4 Partner WOD 50 STO 50 TTB 50 Front Squats 50 Burpee over Bar Post your scores to the Whiteboard.

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WOD May 21

Workout of the Day Warm-up Strength Deadlifts 10-8-6-4-2 WOD 4 RFT 10 Thrusters 14 Box Jumps 12 SDHP 12 Burpees 27 KBS Post your scores to the Whiteboard.

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WOD May 20

Workout of the Day Warm-up WOD 4 Rounds 20 KBS 20 Box Jumps 40 D/U’s 20 Burpees 20 Wallball Post your scores to the Whiteboard.

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WOD May 19

Workout of the Day Warm-up Partner WOD 150 Double Unders 2:1 150 Wall Balls 150 Weighted Sit-ups 150 Burpees Post your scores to the Whiteboard.

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WOD May 18

Workout of the Day Warm-up CORE 3 Rounds 10 V-ups :30 sec S Plank :30 sec S Plank 10 Weighted Sit-ups 5 Rounds 6 HSPU 4 Pistols 1 Rope Climb Post your scores to the Whiteboard.

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WOD May 17

Workout of the Day Warm-up Strength Bent over Row 5 x 5 WOD 21-15-9 Thrusters Pull-ups 30 D/U’s each Round Post your scores to the Whiteboard.

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WOD May 16

Workout of the Day Warm-up Strength Back Squat Program or do 10-8-6-4-2 WOD 30 SA OHS 20 TTB 10 Box over Burpee 20 TTB 30 SA OHS Post your scores to the Whiteboard.

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WOD May 15

Workout of the Day Warm-up Skill 4 Rounds 4 Muscle Snatch 4 OHS 4 Snatch Balance 4 Hang Snatch light to med weight WOD Isabell meets Karen 10 Rounds 3 Snatch 135/85 15 Wall Balls Post your scores to the Whiteboard.

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WOD May 14

Workout of the Day Warm -up Skill Med Ball Cleans 4 x 10 Banded Clean Pulls 4 x 6 WOD Hang Cleans Front Squat STO 3,3,3 155/105 2,2,2 175/115 1,1,1 195/125 Post your scores to the Whiteboard.

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WOD May 13

Workout of the Day Warm-up WOD “CINDY” MURPH TRAINING!!!!! Post your scores to the Whiteboard.

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WOD May 12

Workout of the Day Warm-up WOD 3 Rounds 20 Power Cleans 20 Wall Ball then 3 Rounds 20 KBS 20 HSPU then 3 Rounds 20 Jerks 20 T2B Post your scores to the Whiteboard.

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WOD May 11

Workout of the Day Warm-up Row 500 M Core 2 Rounds Deadbugs Plank w Reach 30 secs each Strength Back Squats 5 x 5 WOD 10 Pistols / 15 Goblet Squats 1 Building Lap 20 Pistols / 20 Goblets 2 Laps 30 Pistols / 25 Goblets 3 Laps Post your scores to the Whiteboard.

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