WOD Aug 16

Workout of the Day Warm-up Row 500 M 20 EB Pause Squats 20 EB Presses Strength Front Squat 6 min EMOM 4 Reps WOD 7 Min AMRAP 1 Thruster 1 TTB 2,2 3,3 and So on….. Post your scores to the Whiteboard.

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WOD Aug 15

Workout of the Day Warm-up 5 Min Double Under Work 20 High Box Step Ups 20 GHD Sits / Ext Skill Shoulder Symmetry WOD 30-20-10 Box Jump Burpee Lap after each Set Post your scores to the Whiteboard.

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WOD Aug 14

Workout of the Day Warmup 2 Laps 20 Good Morning 20 EB High Pulls 20 EB Push Press Strength Deadlifts 2 x 6 2 x 4 2 x 2 WOD DT 5 Rounds 12 Deadlifts 9 Hang Cleans 6 Push Jerks 155/105 Post your scores to the Whiteboard.

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WOD Aug 12

Workout of the Day WOD “Dallas 5” Post your scores to the Whiteboard.

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WOD Aug 11

Workout of the Day Warm-up 20 Cal Airdyne 20 Ring Rows 20 Airsquats 20 EB High Pulls Skill Snatch Progression 8 Min EMOM Snatch Deadlift Snatch High Pull Hang Snatch Hang Squat Snatch WOD 21-15-9 Chin-ups SA DB Thrusters Post your scores to the Whiteboard.

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WOD Aug 10

Workout of the Day Warm-up run 2 laps 20 EB High Pulls 20 Good Mornings 20 Sit-ups Skill Abs Handstands WOD 4 Rounds 1 Lap 10 Hang Cleans 95/65 10 KBS 53/35 10 K2E Post your scores to the Whiteboard.

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WOD Aug 9

Workout of the Day Warm-up Row 500 M 10 Scorpions 25 GHD Sits / Ext Skill Turkish Get-ups 16 Total WOD 11 min AMRAP 8 HSPU 20 Front Rack Walking Lunges Post your scores to the Whiteboard.

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WOD Aug 8

Workout of the Day Warm-up 5 Inch Worms 20 Good Mornings 20 EB Presses Strength Strict Press 6 min EMOM 4 each Min WOD 15-12-9 DeadLifts 255 / 165 Push Press 115 / 85 Post your scores to the Whiteboard.

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WOD Aug 7

Workout of the Day Warmup 2 Laps 20 Stretch Lunges 10 Wall Slides 20 EB Presses 20 Ring Rows Strength Back Squat 2 x 6 2 x 4 2 x 2 WOD 3 Rounds 1 min Box Jumps 1 min Wall Ball 1 min Pull-ups Rest 1 min Post your scores to the Whiteboard.

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WOD Aug 5

Workout of the Day “ZEUS” Post your scores to the Whiteboard.

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WOD Aug 4

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 EB High Pulls 20 Pass Thrus Skill Ab Challenge WOD 11 min AMRAP 9 Deadlifts 9 TTB 6 Power Clean 6 K2E 3 Power Snatch 3 Atomic Sit-ups 135 / 85 Post your scores to the Whiteboard.

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WOD Aug 3

Workout of the Day Warm-up Row 500 M 5 Inch Worms 20 EB Front Squats 20 EB Presses Strength 10 min EMOM 2 Squat Clean and Jerks weight gets heavier every 2 min WOD 8 min AMRAP Buy in: 150 D/U’s or 300 singles then remaining time 12 DB Snatch 12 KBS Post your scores

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WOD Aug 2

Workout of the Day Warm-up 25 GHD Sits / Ext 20 PVC Thrusters Partner PVC Stretch 50 Single Leg Jump Rope Skill 8 Min Alternating EMOM Wall Ball Sit-up Single Arm Thrusters 7 Min AMRAP 50 Double Unders 2:1 10 OHS 95/65 Post your results to the Whiteboard.

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WOD Aug 1

Workout of the Day Warm-up Run 2 Laps 20 EB Pause Squats 20 High Box Step-ups 20 Ring Rows 20 EB High Pulls Strength Front Squat 2 x 8 3 x 4 WOD 10 Min AMRAP 7 Box Jump Overs 5 Burpees 3 Strict Pull-ups 1 Power Clean 155/105 Post your results to the Whiteboard.

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WOD July 31

Workout of the Day Warm-up 2 Laps 20 EB Presses 10 Wall Slides Strength Push Press 10-8-6-4-2 WOD 5 Rounds Run 1 Lap 20 Push-ups 10 Push Jerks. 115/85 Post your results to the Whiteboard.

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WOD July 28

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 10 Wall Slides Strength 8 Min EMOM 3 Hang Snatch WOD 15 Min AMRAP 30 Airsquats 20 HSPU 10 Deadlifts 225/155 Post your results to the Whiteboard.

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WOD July 27

Workout of the Day Warm-up 2 Laps 25 GHD Sits / Ext 20 Stretch Lunges 20 Frankensteins Skill 10 Sprints WOD 30-20-10 DB Squat Cleans TTB Post your results to the Whiteboard.

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WOD July 26

Workout of the Day Warm-up 2 Laps 20 EB Pause Squats 5 Inch Worms Strength Tempo Squats “4-2-2” 5 x 5 WOD 6-9-12-9-6 Burpee over Bar Front Squat DB One Arm Push Jerks Post your results to the Whiteboard.

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WOD July 25

Workout of the Day Warm-up 20 Cal Airdyne 20 EB Stiff Legged Deads 20 Ring Rows 20 Supermans Strength Single Leg Romanian Deadlifts 4 x 6 (each leg) WOD 5 Strict Muscle-Ups 50 Double Unders 4/40 3/30 2/20 1/10 Scaling Strict Ring Pull-ups Banded Strict Pull-ups Post your results to the Whiteboard.

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WOD July 24

Workout of the Day Warmup 2 Laps 50 Bicycles 20 Good Mornings 20 EB Presses 8 min EMOM 4 Split Jerks 2 each side Medium to Light weight WOD 15 Thrusters 21 SDHP 12 Thrusters 15 SDHP 9 Thrusters 9 SDHP 135/95 115/85 95/65 Post your results to the Whiteboard.

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WOD July 22

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WOD July 21

Workout of the Day Warm-up 50 Double Unders (Unbroken or Total) 10 Pause Squats 10 Tricep Dips Skill Plank Challenge Ab Series WOD 3 Rounds 10 Push-ups 20 Front Squats 20 Push Press 10 Sit-ups Post your results to the Whiteboard.

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WOD July 20

Workout of the Day Warm-up Row 500 M 20 high pulls 5 Inch Worms 20 PVC Pass Thrus SKILL OHS W PVC and Rig Pause SOTTS Press with Empty Bar WOD 21-15-9 Hang Squat Cleans HSPU Post your results to the Whiteboard.

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WOD July 19

Workout of the Day 20 Cal Aidyne 10 Wall Slides 20 Good Mornings 10 Push ups Strength Box Squats 10-8-6-4-2 WOD “Scotty” 11 Min AMRAP 5 Deadlifts 315/155 18 Wall Ball 20/14 17 Burpees Post your results to the Whiteboard.

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WOD July 18

Workout of the Day Warm-up 3 Laps 20 Stretch Lunges 20 Supermans 20 GHD Sits / Ext 20 EB Pause Front Squats 20 EB Presses WOD 10 / 1 Min Rounds 5 Thrusters 135 / 85 Sprint Max Pull-ups Rest 2 Min between Post your results to the Whiteboard.

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WOD Jul 17

Workout of the Day 2 Laps 20 Supermans 20 Good Mornings 100 Bicycles Strength Stiff Legged Deads 4 x 6 WOD 3 Rounds 30 KBS 53/35 20 Double Unders. 2:1 Wood Post R. Post your results to the Whiteboard.

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WOD July 15

Workout of the Day Warm-up 2 Laps Pre-Game Pick 6 WOD BONES WOD NYPD Shield #6201 6 RFT 2 Rope Climbs 10 Deadlifts 18 OWL WPR Post your results to the Whiteboard.

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WOD July 14

Workout of the Day Warm-up 20 Ring Rows 5 Inch Worms 10 Broad Jumps 50 Single Leg Jump Rope Skill Plank Challenge Handstands / Walks WOD 4 Rounds 10 Push Press 115 / 75 10 Chin-ups 10 DB Squat Cleans 50 / 35 Post your results to the Whiteboard.

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WOD July 13

Workout of the Day Warm-up 2 Lengths Duck Walk 20 Ab Rollouts 20 Pause Front Squats Strength Front Squats 5 x 5 Core Routine in between sets WOD 50-40-30-20-10 Wall Ball 25-20-15-10-5 Push-ups Post your results to the Whiteboard.

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WOD July 12

Workout of the Day Warm-up Row 500 M 25 GHD Ext 20 EB High Pulls 20 EB Stiff Legged Deads Skill 7 min EMOM 3 Pause Deads Lifts WOD 9 Min AMRAP 9 Deadlifts 6 Strict Pull-ups 3 Power Cleans one bar 155 / 105 135 / 85 115 / 75 Post your results to

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WOD July 11

Workout of the Day Warm-up Partner PVC 20 High Box Step-ups 20 Sit-ups 20 Good Mornings Strength 8 Min EMOM 3 Snatch Grip High Pulls HEAVY WOD 13 Squat Snatch then 5 Rounds 10 Box Jumps 10 K2E 1 Lap then 13 Squat Cleans 135/85 Post your results to the Whiteboard.

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WOD July 10

Workout of the Day Warm-up 20 Stretch Lunges 20 Good Mornings 20 EB High Pulls 20 EB Pause Squats Strength 10 min Alt EMOM 5 Back Squats @ 60% Max Double Unders WOD 12 min AMRAP 30 Farmers Carry Lunges. 55/35 25 SDHP 95/65 10 Burpees Post your results to the Whiteboard.

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WOD July 8

Workout of the Day WOD 20 Min AMRAP 20 TTB 20 Front Squats 20 Clean + Jerks 20 OWL 20 Burpees Post your results to the Whiteboard.

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WOD July 7

Workout of the Day Warm-up 25 GHD sits / ext 20 Ab Rollouts 10 Scorpions Skill Abs WOD 4 min AMRAP 4 Burpee Box Overs 4 Deadlifts 4 Min AMRAP 4 HRPU 4 Air Squats 4 min AMRAP 4 Hang Squat Cleans 4 KBS Post your results to the Whiteboard.

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WOD July 6

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 High Box Step-ups Strength Stiff Legged Deads 5 x 5 WOD 3 Rounds 10 Power Cleans 115/85 15 Box Jump Overs Post your results to the Whiteboard.

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WOD July 5

Workout of the Day Warm-up Row 500 M 20 EB High Pulls 20 Fast Elbows Strength 8 min EMOM Clean and Jerk get heavier each minute WOD 4 Rounds 1 min Weighted Box Step-ups 1 min Double Unders 1 min DB Snatch 1 min Wall Ball Post your results to the Whiteboard.

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WOD July 4

Workout of the Day Happy 4th of July!!!! WOD Wood Post Left with Med Ball 100 Burpees 200 Sit-ups 300 Walking Lunges Wood Post Left with Med Ball Post your results to the Whiteboard.

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WOD July 3

Workout of the Day Warm-up 20 Push-ups 20 Stretch Lunges 2 Laps Strength Bench Press 10-8-6-4 WOD Wood Post Left 50 Thrusters 75/55 Wood Post Left Post your results to the Whiteboard.

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WOD June 30

Workout of the Day Warm-up 2 Laps 20 EB High Pulls 20 Fast Elbows 20 Ring Rows Skill 7 min EMOM Clean Series Power Clean Hang Clean Power Squat Clean Hang Squat Clean WOD 15-12-9-6-3 C2B OHS Post your results to the Whiteboard.

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WOD June 29

Workout of the Day Warm-up 20 Stretch Lunges 20 EB Push Jerks 5 Inch Worms Strength Front Squat 10-8-6-4 WOD 10 Rounds 5 Front Squats 5 Push Jerks 5 HSPU Post your results to the Whiteboard.

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WOD June 28

Workout of the Day Warm-up 5 Wall Walks 20 Ring Rows 20 EB Presses Strength Push Press 5 x 5 WOD 30 Pull-ups 40 Box Jumps 50 Wall Ball 50 Double Unders 40 Box Jumps 30 Toe to Bar Post your results to the Whiteboard.

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WOD June 27

Workout of the Day Row 500 M Partner PVC Stretch 20 High Box Step-ups 20 Good Mornings Skill Snatch 8 Min EMOM Snatch DeadLift Snatch High Pull High Hang Snatch Snatch Balance Hang Squat Snatch Light to Medium weight WOD 15 Min AMRAP 12 Box Jump Overs 10 Pistols 8 Deadlifts 225/135 Post your results

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WOD June 26

Workout of the Day Warm-up 2 Laps 15 Sumo Airsquats 10 Tricep push-ups 5 Inch Worms Strength Sumo Barbell Squats 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 20 DB Snatch 12 Single Arm DB Overhead Walking Lunges 8 Ring Dips Post your results to the Whiteboard.

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WOD June 24

8:00 am CLASS ONLY TODAY

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WOD June 23

Workout of the Day Warm-up Row 500 M 5 Inch Worms 10 Ring Rows 20 GHD Sits / Ext Strength Pendalay Rows 5 x 5 WOD 9 Min AMRAP 5,10,15,20,25, etc Push-ups Hang Snatch 115/75 Post your results to the Whiteboard.

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WOD June 22

Workout of the Day Warm-up 2 Laps 20 Good Mornings 10 Wall Slides 10 Push-ups Skill 4 Rounds 12 Lying Hollowrock 20 Flutter kicks 12 Toe Touches 20 Bicycles do one whole round then rest WOD 4 min AMRAP 10 Deads 185/105 10 Burpee over Bar rest 4 min AMRAP 10 KBS 53/35 10 Sit-ups

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WOD June 21

Workout of the Day Warm-up 10 Scorpions 20 Ring Rows 20 EB Presses 20 Stretch Lunges Skill Turkish Get-ups 16 Total WOD 3 Rounds for Time 10 DB Thrusters 10 Pull-ups 10 DB Push Press 10 TTB rest :30 seconds Post your results to the Whiteboard.

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WOD June 20

Workout of the Day Warm-up 2 Laps 5 Inch Worms 10 Broad Jumps 15 EB Presses Strength Strict Press 5 x 5 WOD 10 Min AMRAP 8 HSPU 10 Box Jumps 12 Wall Ball Post your results to the Whiteboard.

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WOD June 19

Workout of the Day Warmup 20 Cal Airdyne 20 Fast Elbows 20 High Pulls 5 Burpees Skill 8 min EMOM 4 Squat Cleans. 155/115 AMRAP Airsquats Score is total AirSquats WOD 21-15-9 Hang Clean K2E Burpee 115/85 Post your results to the Whiteboard.

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June 17

We are closed for the day We are competing at Crossfit Danbury in CT. Starts at 9:00 am Come cheer us on!!!!

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WOD June 16

Workout of the Day Warm-up Row 500 M 10 Wall Slides 1 Round of Shoulder Symmetry Skill Single Arm OHS 3 x 6 6 each arm, each round get heavier WOD 4 Rounds 20 Single Arm KBS 20 DB Snatch 20 Pistols Post your results to the Whiteboard.

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WOD June 15

Workout of the Day Warm-up 20 Cal Airdyne 20 High Pulls 20 EB Presses 20 High Box Step-ups Strength Sumo Dead Lifts 3 x 5 3 x 3 WOD 9 Min AMRAP 6 Hang Cleans 8 Push Press 10 Front Rack Walking Lunges 95 / 65 Post your results to the Whiteboard.

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WOD June 14

Workout of the Day Warm-up 20 EB Presses 20 Stretch Lunges 20 Weighted Good Mornings 2 Laps Strength Split Jerk 2 x 6 4 x 4 WOD 10 Min EMOM 4 Deadlifts 225 / 135 Run Max Wall Ball with remaining time Rest 1 min in between Post your results to the Whiteboard.

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WOD June 13

Workout of the Day Warm-up 20 Stretch Lunges 20 Ring Rows 2 Laps 20 Good Mornings 20 Frankensteins Strength Bulgarian Lunges 6 x 6 (each Leg) WOD FRAN 21-15-9 Thruster Pullups Post your results to the Whiteboard.

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WOD June 12

Workout of the Day Warm-up Row 500m 5 Burpees 10 Push-ups 20 Lying Hollowrock Skill Snatch High Pull 3 x 6 Snatch Balance 3 x 6 Hang Squat Snatch 3 x 6 WOD 3 Rounds for Time 6 Squat Snatch 9 Bar over Burpees 12 TTB Post your results to the Whiteboard.

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WOD June 9

Workout of the Day Warm-up 20 Fast Elbows 20 Air Squats Double Under Work Strength Front Squat 5 x 5 WOD 13 Min AMRAP 1 Lap 9 Power Cleans 12 DB Snatch 15 Goblet Squats Post your results to the Whiteboard.

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WOD June 8

Workout of the Day Warm-up 2 Laps 20 Ring Rows 20 EB Presses 10 Wall Slides Skill “GRACE” WOD 15-12-9-6-3 Box Jump Over C2B Push Press 96/65 Post your results to the Whiteboard.

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WOD June 7

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 High Box Step-ups 20 Stretch Lunges Strength Siff Legged Deads 2 x 8 2 x 6 2 x 4 WOD 10 Min AMRAP 10 Wall Ball 20/14 20 Deadlifts 185/115 Post your results to the Whiteboard.

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WOD June 6

Workout of the Day Warm-up 10 Tricep Push-ups 5 Inch Worms Row 500 M 20 Supermans Skill 4 x 10 Ring Dips Shoot Thru’s WOD 4 Rounds 15 KBS 15 K2E 15 SDHP 15 Sit-ups 53 / 35 Post your results to the Whiteboard.

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WOD June 5

Workout of the Day Warm-up 20 Cal Airdyne 5 Inch Worms 10 Wall Slides Strength Back Squat 6,4,4,8,12 For Time: 12 Dumbells Squat Clean Thruster 12 Burpees 40 Double Unders. 2:1 12 DB Thrusters 12 Burpees 40 DUs 12 DB Clean n Jerks 12 Burpees 40 DUs Post your results to the Whiteboard.

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WOD June 3

Workout of the Day Warm-up Pre-Game WOD Death by Bear…..Complex Post your results to the Whiteboard.

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WOD June 2

Workout of the Day Warm-up Row 500 M 5 Inch Worms 20 High Box Step-ups Skill Core 4 Rounds 10 HollowRock to Supermans 20 Bicycles 10 V-ups 10 Ab Rollouts Shoulder Symmetry 2 Rounds WOD 7 Min AMRAP 5 HSPU 10 Pistols 15 Sit-ups Post your results to the Whiteboard.

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WOD June 1

Workout of the Day Warm-up 2 Laps 5 Inch Worms 25 GHD Sits / Ext 5 / 1 min Plank Strength Front Squats 5 x 5 WOD 11 Min AMRAP 12 DB Snatch 10 K2E 8 Burpee 1 Lap Post your results to the Whiteboard.

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WOD May 31

Workout of the Day Warm-up 20 Good Mornings 2 x 50 Single Jump Rope Unbroken 20 EB Front Squats 20 EB Presses Strength DeadLifts 2 x 6 4 x 4 WOD Partner WOD 10 Rounds 10 Wall Balls 20 Double unders 10 Thrusters 95/65 Partner hangs from the Bar Drop from the bar = 3

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WOD May 30

Workout of the Day Warm-up Row 500 M 20 GHD Sits / Ext 20 Good Mornings 20 EB High Pulls Skill 8 Min EMOM Power Clean Hang Clean Hang Squat Clean 3 Rounds each Min @ 50-60% of 1RM WOD 21-15-9 Hang Clean KBS Push Press 95 / 65 53 / 35 Post your results

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WOD May 29

Warm-up Pre-Game WOD “MURPH” Run 1 Mile 100 Pull-ups 200 Push-ups 300 AirSquats Run 1 Mile RX: Men 20 pound vest Women 10 Pound vest

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WOD May 26

Warm-up 2 Laps 20 Good Mornings 20 Stretch Lunges 5 Wall Walks Strength Hip Bridges 5 x 5 WOD 2 Rounds 75 Double Unders 20 Deads 50 Double Unders 10 Power Cleans 25 Double unders 5 STO 135 / 95

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WOD May 25

Workout of the Day Warm-up Row 500 M 20 EB Front Squats 20 EB Presses WOD 1 For Time 10 Snatch 10 Thrusters 10 Clean + Jerks 155/115 WOD 7 Rounds 10 STO 115 / 85 10 KBS 53 / 35 Post your results to the Whiteboard.

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WOD May 24

Workout of the Day Warm-up 20 Good Mornings 20 Push-ups 2 Laps Skill “Annie” 50-40-30-20-10 Double Unders 2:1 Sit-ups WOD 7 Rounds 7 Back Squat 185/115 7 Dead Lift 225/135 Wood Post Right Post your results to the Whiteboard.

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WOD May 23

Workout of the Day Warm-up Partner PVC Stretch 5 Wall Walks 20 GHD Sits / Ext 20 EB High Pulls Strength Santch Grip High Pull 2 x 6 4 x 4 WOD 10 Min AMRAP 8 Burpee Box Overs 10 TTB 12 Wall Ball Post your results to the Whiteboard.

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WOD May 22

Workout of the Day Warm-up Lap 5 Inch Worms 10 Wall Slides 20 EB High Pulls Skill 9 min EMOM Power Clean Hang Clean Hang Squat Clean Min 1-3. 60% Min 4-6. 70% Min 7-9. 80% WOD 5 Rounds 9 Power Cleans. 135/95 15 Push-ups 21 Air Squats 1 Lap Post your results to the

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WOD May 19

Workout of the Day Warm-up 10 Wall Slides 20 High Box Step-ups 20 High Pulls Skill 3 Rounds 20 Hanging Hollowrock 20 V-ups 20 Bicycles 20 Lying Hollowrock WOD 21-15-9 Single Arm OHS 40/20 Burpee Box Jump Overs Hang Cleans 115/85 Post your results to the Whiteboard.

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WOD May 18

Workout of the Day Warm-up 2 Laps 20 Good Mornings 50 Bicycles 20 EB Presses Strength Dead Lifts 5 x 5 WOD 6 Push Press 10 TTB 10 Deadlifts 6 Push Press 12 TTB 12 Deads 6 Push Press 14 TTB 14 Deads 6 Push Press 16 TTB 16 Deads RX: Body Weight Time Cap:

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WOD May 17

Workout of the Day Warm-up 20 PVC Overhead Walking Lunges 10 Wall Slides 20 Ring Rows 2 Min Jump Rope Work Strength Clean and Jerk 10-8-6-4-2 WOD 20 Dumbbell Overhead Walking Lunges 40/20 100 Double Unders 30 Wall Balls 5 Rope Climbs 30 Wall Ball 100 Double Unders 20 Lunges Time Cap 16 Min Post

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WOD May 16

Workout of the Day Warm-up Row 500 M 20 Pass Thrus 10 Push Ups 20 EB High Pulls Strength Snatch 2 x 8 2 x 6 2 x 4 WOD 21-15-9 Dumbbell Snatch 50 / 35 Ring Dips Scale accordingly Scale: Box Dips or Banded Ring Dips Post your results to the Whiteboard.

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WOD May 15

Workout of the Day Warm-up 2 Laps 20 PVC Presses 20 Ring Rows 10 Wall Slides Strength Front Squat 10-8-6-4-2 WOD Run 5 Building Laps Then 10 Rounds 4 HSPU 8 C2B 12 Airsquats Time cap 20 Min Post your results to the Whiteboard.

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WOD May 13

Workout of the Day Warm-up Pre-Game WOD For TIme 100 D/U’s 80 Thrusters 70 Box Jumps 60 KBS 50 K2E Post your results to the Whiteboard.

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WOD May 12

Workout of the Day Warm-up Row 500 M 25 GHD Sits / Ext 20 Supermans Strength Dead Lifts 10-8-6-4-2 WOD 30-20-10 Power Cleans TTB Post your results to the Whiteboard.

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WOD May 11

Workout of the Day Warm-up 20 Cal Airdyne 20 EB Presses 10 Wall Slides Strength Back Squats 5 x 5 WOD 15 Push Press 5 Rope Climbs Lap 12 Push Press 4 Rope Climbs Lap 9 Push Press 3 Rope Climbs Lap 6 Push Press 2 Rope Climbs Lap 3 Push Press 1 Rope Climb

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WOD May 10

Workout of the Day Warm-up 20 Ring Rows 20 High Box Step ups 2 Laps Strength Weighted Pull-ups 6 x 4 WOD 50-40-30-20-10 Wall Ball Box Jumps Post your results to the Whiteboard.

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WOD May 9

Workout of the Day Warm-up Row 500 M 10 Wall Slides 30 PVC Presses Skill 3 Rounds 20 Hanging Hollowrock 20 Weighted Sit-ups 20 Lying Hollowrock 20 V-ups 20 Sec Plank do one whole Round without stopping WOD 21 Thrusters 75/55 15 Bar over Burpees 9 Thrusters 135/85 15 Bar over Burpees 21 Thrusters 75/55

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WOD May 8

Workout of the Day Warm-up 20 Good Mornings 20 EB Presses Partner PVC Stretch 2 Laps Strength Weighted HIp Bridge 4 x 6 WOD 4 Rounds 15 Wall Ball 12 Deadlifts 135 / 95 9 Hang Cleans 6 Push Jerk 3 Snatch Post your scores to the Whiteboard.

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WOD May 5

Workout of the Day Warm-up 20 EB Snatch High Pulls 20 EB Presses Partner PVC Stretch Row 500 M Strength Snatch Grip High Pull 8 x 4 WOD 21-15-9 Power Snatch HSPU Post your scores to the Whiteboard.

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WOD May 4

Workout of the Day Warm-up 20 Cal Airdyne 20 Supermans 20 EB OHS Strength OHS 2 x 8 2 x 6 2 x 4 WOD 5 Rounds 20 OHS 20 Wall Balls 20 KBS 20 SDHP Post your scores to the Whiteboard.

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WOD May 3

Workout of the Day Warm-up Row 500 M 20 EB Presses 5 Inch Worms 20 Good Mornings Strength Sumo Dead Lifts 10-8-6-4-2 7 Min AMRAP 3,6,9,12, etc Front Squat Bar over Burpees Post your scores to the Whiteboard.

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WOD May 2

Workout of the Day Warm-up 5 Min Dbl or Triple under work Partner PVC stretch 10 Wall Slides Skill Turkish Get ups 20 Total WOD 21-15-9 Thruster 90-60-30 Double Unders 9-6-3 Ring Muscle ups / Ring Pull-ups Post your scores to the Whiteboard.

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WOD May 1

Workout of the Day Warm-up 2 laps 20 EB High Pulls 20 Fast Elbows 20 GHD Sits / Ext Strength 8 Min EMOM Each Min Power Clean Power Squat Clean Hang Clean Hang Squat Clean weight gets heavier each 2 min WOD 3 x 4 min AMRAP 1 8 Power Clean 8 TTB 2 10

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WOD Apr 28

.Workout of the Day Warm-up WOD Stations Airdyne Dead Hang Rings Pass Thrus OWL Bicycles Battle Ropes Ball Slams Row GHD Post your scores to the Whiteboard.

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WOD Apr 27

Workout of the Day Warm-up 20 Good Mornings 5 Wall Walks 20 EB Front Squats 20 Cal Airdyne Strength Hang Snatch 5-5-5-3-3-3 WOD 2 Rounds 10 Deadlifts 315 / 225 20 HSPU 30 Front Squats 95 / 65 Post your scores to the Whiteboard.

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WOD Apr 26

Workout of the Day Warm-up 5 Wall Walks 20 Ring Rows 25 GHD sits / Ext 2 Laps Strength Stiff Legged Deads 5 x 5 WOD 21-15-9 STO 135 / 95 C2B Post your scores to the Whiteboard.

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WOD Apr 25

Workout of the Day Warm-up Row 500 M 50 Bicycles 10 Wall Slides 20 EB Presses Strength Push Press 2 x 8 2 x 6 2 x 4 WOD 4 min to Complete 25 TTB 50 Double Unders 15 Power Squat Cleans 135 / 85 if Complete move onto next Rounds 4 Min to complete

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WOD Apr 24

Workout of the Day Warm-up 2 Laps 20 Ring Rows 5 Inch Worms 20 Supermans Strength Front Squat 5-5-3-3-1-1 WOD 100 DB Snatches 50/35 80 Wall Ball 60 Burpees 40 Ring Muscle-ups / Chest to Bar Post your scores to the Whiteboard.

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WOD Apr 22

Workout of the Day Warm-up Pre-Game For Time 400 M Farmers Carry 70/53 Post your scores to the Whiteboard.

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WOD Apr 21

Workout of the Day Warm-up 20 Good Mornings 20 High Pulls 20 Fast Elbows Strength Dead Lifts 5-5-3-3-3-1-1-1-1 WOD 5 Rounds 3 Min AMRAP 10 Power Cleans 10 Box Jump Over Max K2E in Remaining time 185/125 115/95 95/65 Rest 3 Min between Rounds Post your scores to the Whiteboard.

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WOD Apr 20

Workout of the Day Warm-up 20 EB Presses 20 Stretch Lunges 20 Cal Airdyne Strength Pause Split Jerks 5 x 2 3 sec pause in dip 3 sec pause in catch WOD 11 Min AMRAP 21 weighted sit-ups 35/25 12 Single Arm DB Push Jerks 35/25 Alternate Arms each round Post your scores to the

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WOD Apr 19

Workout of the Day Warm-up Row 500 M 5 inch Worms 10 Push ups Strength Bench Press 10-8-6-4-2 WOD For Time 3 Rounds 50 Double unders 2:1 20 Wall Balls 50 DB Rows 2 Rounds 50 D/U’s 2:1 25 Wall Ball 35 DB Rows 1 Round 50 D/U’s 2:1 20 Wall Ball 20 DB Rows

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WOD Apr 18

Workout of the Day Warm-up 20 EB High pulls 20 GHD Sits / Ext 10 Wall Slides Strength 10 min EMOM Hang Cleans / TTB 0-2 min 10 / 2 3-4 min 8 / 4 5-6 min 6 / 6 7-8 min 4 / 8 9-10 2 / 10 WOD 21 min AMRAP 15 Shoot

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WOD Apr 15

Workout of the Day Warm-up Pre-Game WOD 4 Rounds 22 DB Snatch 22 Box Jump 22 Burpees 22 Wall Ball Wood Post Left Post your scores to the Whiteboard.

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WOD Apr 14

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 Ring Rows Strength 5 x 5 Front Squat WOD HELEN 3 Rounds 400 M Run 21 KBS 12 Pull-ups Post your scores to the Whiteboard.

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WOD Apr 13

Workout of the Day HAPPY BIRTHDAY LISA MAC Warm-up 2 Lengths Duck Walk 20 EB OHS 20 EB Stiff Legged Deads 10 Wall Slides Skill 8 Min EMOM Snatch High Pull Hang Snatch OHS w 3 sec pause at bottom WOD 10 Min AMRAP 10 Pistols 10 SDHP w KB 53/35 10 Box Jump Overs

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