WOD Feb 22

Workout of the Day Warm-up WOD 1 5 Rounds 8 Renegade Rows R 8 Renegade Rows L 8 SA DB Thrusters R 8 SA DB Thrusters L WOD 2 21-15-9 DB Squat Snatch TTB One building lap after each set Post your scores to the Whiteboard.

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WOD Feb 21

Workout of the Day Warm-up Skill 8 Min EMOM 1 Clean 1 Lunge L 1 Lunge R 1 Front Squat 2 STO work towards heavy WOD 21-15-9-6-3 Burpees Snatch 115/75 KBS 53/35 Post your scores to the Whiteboard.

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WOD Feb 20

Workout of the Day Warm-up Skill 6 Min EMOM Snatch / OHS Work High Pull Hang Snatch Snatch Balance OHS WOD 15-12-9 Clean and Jerk 135/95 Chest to Bar Post your scores to the Whiteboard.

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WOD Feb 19

Workout of the Day Warm-up Strength Front Squat 5 x 5 Partner WOD 40 Deadlifts. 205/125 30 Clusters. 115/75 20 Burpee Box Overs 10 KB Snatch 53/35 10 Turkish Get-ups. 53/35 100 Double Unders 18 Min Cap Post your scores to the Whiteboard.

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WOD Feb 18

Workout of the Day WOD 16.2 4 Min to complete 25 TTB 50 Double Unders 15 Squat Cleans 135/85 if completed 4 min to complete 25 TTB 50 Double Unders 13 Squat Cleans 185/115 then 4 min to complete 25 TTB 50 D/U’s 11 Squat Cleans 225/145 Bootcamp For Time 50 Jumping Jacks 40 Air

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WOD Feb 17

Workout of the Day Warm-up WOD 17.1 10 DB Snatch 15 Burpee Box Overs 20 DB Snatch 15 B B O 20 DB Snatch 15 B B O 30 DB Snatch 15 B B O 40 DB Snatch 15 B B O 50 DB Snatch 15 B B O 20 Min CAP Post your scores

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WOD Feb 16

Workout of the Day Warm-up Strength Floor Bench 4 x 10 WOD Partner 60 K2E 50 Wall Ball 40 Power Cleans 30 SDHP 20 Burpee Box Overs Post your scores to the Whiteboard.

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WOD Feb 14

Workout of the Day Warm-up Strength Sumo Deadlift 10-8-6-4-2 WOD 6 Min AMRAP 3 Deadlifts 275 / 185 7 Push Press 115 / 75 Post your scores to the Whiteboard.

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WOD Feb 13

Workout of the Day Warm up Skill / Strength 8 Min to work up to challenging Clean Pull + Power Clean + Squat Clean WOD 100 Double Under Buy-in 10 Rounds 4 KBS 8 Push-ups 4 Chest to Bar 100 Double Under Cash Out Post your scores to the Whiteboard.

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WOD Feb 12

Workout of the Day Warm-up Skill Snatch Balance 4 x 6 WOD 3 Rounds 21 OHS. 95 / 65 15 Bar over Burpees 9 HSPU Post your scores to the Whiteboard.

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WOD Feb 11

Workout of the Day Warm-up WOD 30 Sit-ups 21 KBS 21 Box Jumps 30 Sit-ups 18 KBS 18 Box Jumps 30 Sit-ups 15 KBS 15 Box Jumps 30 Sit-ups 12 KBS 12 Box Jumps 30 Sit-ups 9 KBS 9 Box Jumps 30 Sit-ups 6 KBS 6 Box Jumps 30 Sit-ups 3 KBS 3 Box Jumps

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WOD Feb 10

Workout of the Day Warm-up Partner WOD 15-25-35-45 Box Overs Hang Clean and Jerk TTB Post your scores to the Whiteboard.

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WOD Feb 9

Workout of the Day Warm-up Strength Back Squats 5 x 5 WOD 8 Min AMRAP 5 Deadlifts 5 Hang Cleans 5 Front Squats 50 Double Unders 155/105 2:1 Post your scores to the Whiteboard.

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WOD Feb 8

Workout of the Day GO USA!!!!!!!! Warm-up Strength Push Press 10-8-6-4-2 WOD 6 Rounds for Time 12 DB/KB Deadlifts 12 Alt DB Press 50/35 Post your scores to the Whiteboard.

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WOD Feb 7

Workout of the Day Warm-up Strength 10 Min to work up to: Heavy Triple Hang Squat Clean WOD 11 Min AMRAP 6 Power Cleans 12 Wall Ball 24 Double Unders Post your scores to the Whiteboard.

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WOD Feb 6

Workout of the Day Warm-up Skill/Strength 8 Min Alt EMOM Max Strict Pull-ups Max Sit-ups WOD 21-15-9 Power Snatch 115/75 KBS 53/35 Box Jump Post your scores to the Whiteboard.

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WOD Feb 5

Workout of the Day Warmup Strength Back Squats 5 x 5 WOD 8 min AMRAP 5 Deadlifts 5 Hang Cleans 5 Front Squats 50 Double Unders 155/105 Post your scores to the Whiteboard.

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WOD Feb 4

Workout of the Day Crossfit WOD 12.3 18 min AMRAP 15 Box Jumps 12 Push Press 9 TTB Bootcamp 30 Pushups 30 Double Unders 30 KBS 30 Jumping Jacks 30 Glute Ext (each leg) 30 Mtn Climbers 30 Side Lunges 30 High Knees 30 Bicycles 30 Step-ups Post your scores to the Whiteboard.

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WOD Feb 3

Workout of the Day WOD OPEN TEST 20 min AMRAP 50 Wall Ball 50 Double Unders 40 Box Jumps 40 Toes to Bar 30 C2B 30 Burpees 20 Hang Cleans 20 Jerks 10 Snatch 10 Ring Muscle-ups Post your scores to the Whiteboard.

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WOD Feb 2

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WOD Feb 1

Workout of the Day Warm-up WOD 1 5 min AMRAP 6 HSPU 10 Shoot Thrus WOD 2 13 Min AMRAP 8 DB Snatch 10 Wall Ball 12 TTB Post your scores to the Whiteboard.

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WOD Jan 31

Workout of the Day Warm-up Strength 6 Min EMOM 1 strict press 1 push press 1 push jerk 1 split jerk WOD 21-15-9 Power Cleans Push Press 115/75 95/65 Post your scores to the Whiteboard.

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WOD Jan 30

Workout of the Day Warm-up Strength Stiff Legged Deads 2 x 8 2 x 6 2 x 4 WOD 12 Min EMOM 15 Deads 185/135 15 Box Jumps Post your scores to the Whiteboard.

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WOD Jan 29

Workout of the Day Warm-up Partner PVC Row 500 M 10 Pause Squats 15 Ring Rows 5 Inch Worms Strength 10 Min to Work up to a challenging Triple TnGo Snatch WOD For Time 40 Bar Facing Burpees 30 Front Squats 135/95 20 Power Snatch same weight 10 Ring Muscle-ups 135/95 115/85 95/65 Ring Pull-ups

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WOD Jan 28

Workout of the Day Warm-up WOD 16.1 20 Min AMRAP 20 OWL with Barbell 8 Burpees 20 OWL 8 C2B Post your scores to the Whiteboard.

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WOD Jan 27

Workout of the Day Warm-up WOD Partner WOD 100 Sit-ups 100 Push-ups 100 Box Jumps 100 Burpees Post your scores to the Whiteboard.

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WOD Jan 26

Workout of the Day Warm-up Strength Bulgarian Lunges 4 x 8 each leg WOD 17.5 10 Rounds 10 Thrusters 35 Double Unders Post your scores to the Whiteboard.

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WOD Jan 25

Workout of the Day Warm-up WOD 1 3 Rounds 10 Hang Cleans 20 FR Lunges 15 C2B WOD 2 3 Rounds 40 D/U’s 21 KBS 12 TTB Post your scores to the Whiteboard.

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WOD Jan 24

Workout of the Day Warm-up Strength 6 x 3 TNGO Push Jerks WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/125 6 HSPU 3 Cleans 9 HSPU 3 Cleans and so on….. Post your scores to the Whiteboard.

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WOD Jan 23

Workout of the Day Warm-up Strength 8 Min to find your Max 2 TNGO Snatch WOD 18.0 21-15-9 DB Snatch Burpee Post your scores to the Whiteboard.

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WOD Jan 22

Workout of the Day Warm-up Skill 6 Min EMOM Clean Progressions WOD 15 Min AMRAP 24 Pistols 12 Box Jumps 6 Deadlifts Post your scores to the Whiteboard.

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WOD Jan 21

Workout of the Day Warm-up WOD 11.5 15 Min AMRAP 9 Deadlifts 225/115 12 HSPU 15 Burpee Box Overs Post your scores to the Whiteboard.

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WOD Jan 20

Workout of the Day Warm-up WOD 2 Rounds 10 Manmakers with Barbell 20 Devil Press with KB/DB 30 Renegade Rows 40 Med Ball weighted Sit-ups Post your scores to the Whiteboard.

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WOD Jan 19

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 10 Wall Slides 20 Stretch Lunges Stations 1 Min Each Bike Rower Battle Ropes GHD Burpee Mtn Climbers WOD 4 Rounds 10 Push Press 10 Squat Cleans 10 FR Lunges 115/85 Post your scores to the Whiteboard.

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WOD Jan 18

Workout of the Day Warm-up Row 500 M 15 Cal Assault 20 Ring Rows 50 Bicycles 5 Inch Worms WODs 4 Min AMRAP 8 Back Squats 12 Push Ups rest 2 Min 4 Min AMRAP 8 Pull-ups 12 Ball Slam rest 2 Min 4 Min AMRAP 8 SDHP 95/65 12 Sit-ups Post your scores to

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WOD Jan 17

Workout of the Day Warm-up 10 Scorpions 20 GHD Sits / Ext 20 EB High Pulls 10 Tricep Push-ups 5 Min D/U work Skill Turkish Get ups 10 Each Side WOD 21-15-9 Hang Clean 115/85 Ring Dip Double Unders Post your scores to the Whiteboard.

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WOD Jan 16

Workout of the Day Warm-up 5 Inch Worms 15 Supermans 20 EB Presses 20 Cal Airdyne Strength 5 Min EMOM 2 Push Press 2 Jerks HEAVY!!! WOD 10 Min AMRAP 20 Wall Ball 20 Burpees Post your scores to the Whiteboard.

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WOD Jan 15

Workout of the Day Warmup 20 GHD Sits/ Ext 20 Good Morning 20 High Box Step-ups 10 Wall Slides Strength 6 Min EMOM 6 SA DB OHS 3 each arm each min Try n get heavier WOD 5 Rounds 15 Deadlifts. 185/115 12 Box Overs 9 TTB Post your scores to the Whiteboard.

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WOD Jan 14

Workout of the Day Sunday Funday WOD 120 Double Unders. 2:1 12 Power Cleans 12 Jerks 100 D/U’s 10 PC 10 Jerks 80 D/U’s 8 PC 8 Jerks 60 D/U’s 6 PC 6 Jerks 40 D/U’s 4 PC 4 Jerks 20 D/U’s 2 PC 2 Jerks Post your scores to the Whiteboard.

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WOD Jan 12

Workout of the Day Warm-up 20 Supermans 10 Wall Walks 20 Stretch Lunges WOD 1 6 Min 20 K2E 30 KBS 40 DB Snatch MAX Wall Balls WOD 2 12 Min AMRAP 5 Hang Snatch 115/85 10 Burpee over Bar 15 Box Jumps Post your scores to the Whiteboard.

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WOD Jan 11

Workout of the Day Warm-up 20 Good Mornings 20 EB Shrug / High Pull 5 Inch Worms 5 Min D/U Work Strength Stiff Legged Deadlifts 2 x 8 2 x 6 2 x 4 WOD 10-8-6-4-2 Power Cleans 10-10-10-10-10 Burpee 50-40-30-20-10 Double Unders Post your scores to the Whiteboard.

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WOD Jan 10

Workout of the Day Warm-up Row 500 M 20 Ring Rows 20 EB Presses 20 High Box Step ups Skill Handstand Work Complex 1 Strict Pull-ups 2 Kipping Pull-ups 3 TTB each round increase each by 1 rep stay on the bar for as long as possible WOD 12 Min AMRAP 6 Thrusters 95/65 9

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WOD Jan 9

Workout of the Day Warm-up 20 EB Shrug n High Pull 20 PVC OHS Pause Squats in Rig 20 GHD Sits / Ext 2 Lengths Bear Crawl 2 Lengths Crab Walk Strength 6 Min EMOM Power Clean and Jerk 4 Unbroken 3 Burpee penalty for EACH bar drop WOD 21-15-9 OHS TTB Post your scores

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WOD Jan 8

Workout of the Day Warmup 10 Wall Slides 15 Cal Assault 10 Stretch Lunges 20 Supermans Strength Back Squats 6 Min EMOM 6 Squats Get heavier!!! WOD 30-20-10 Power Snatch. 115/85 Wall Ball Post your scores to the Whiteboard.

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WOD Jan 7

Workout of the Day SUNDAY FUNDAY COME ON IN TO SEE THE WOD!!! OPEN FROM 8AM TILL 10AM Post your scores to the Whiteboard.

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WOD Jan 5

Workout of the Day Warm-up Strength Hip Bridges 4 x 10 WOD 10 Min AMRAP 7 Box Overs 5 Burpees 3 Ring Pull-ups or M/U 1 Power Clean 155/105 Post your scores to the Whiteboard.

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WOD Jan 4

Workout of the Day Warm-up Row 500 M 20 Ring Rows 12 Tricep Push-ups 20 Stretch Lunges 20 EB High Pulls Skill 6 Min EMOM Hang Clean Progression Tech then 4 Min to find 1 RM Hang Clean WOD 4 Rounds 20 Push-ups 10 Strict Pull-ups 50 Double Unders Post your scores to the Whiteboard.

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WOD Jan 3

Workout of the Day Warm-up Partner PVC Stretch Row 500 M 12 EB Snatch Balance 12 EB High Pulls 12 EB Presses 6 Min EMOM Snatch PRogression WOD 13 Min AMRAP 1 HSPU 3 Power Cleans 3 Power Snatch 2 HSPU 6 Power Cleans 6 Power Snatch 3 HSPU 9 PC 9 PS and so

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WOD Jan 2

Workout of the Day Warm-up Row 500 M 15 Cal Assault 5 Min Double Under work 25 GHD Sits / Ext 20 Good Mornings 20 EB Presses WOD 8 Rounds 30 seconds work / 30 seconds rest TTB Dips Bodyweight Deadlifts HSPU Post your scores to the Whiteboard.

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JAN 1

Workout of the Day HAPPY NEW YEAR!!! WE WILL BE CLOSED ALL DAY TODAY!! WISHING EVERYONE AN AMAZING 2018 Post your scores to the Whiteboard.

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WOD Dec 31

Workout of the Day WE WILL BE OPEN FROM 8 AM TILL 9 AM TODAY Warm-up 4 min AMRAP 10 TTB 10 Pull-ups Rest 3 min 4 min AMRAP 10 K2E 10 Push-ups Rest 3 Min 4 Min AMRAP 10 Sit-ups 10 Burpees Post your scores to the Whiteboard.

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WOD DEC 30

Workout of the Day WARM-UP 100 Double unders 80 Sit-ups 60 KBS 40 Box Overs 20 Power Cleans Post your scores to the Whiteboard.

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WOD Dec 29

Workout of the Day Warm-up Row 500 M 20 Ring Rows 20 Good Mornings 10 Scorpions 25 GHD SITs / Ext Strength 6 Min EMOM 6 Pull-ups Strict / No Kip WOD 6 Rounds 9 Deadlifts 9 TTB 9 Box Overs 225/135 Post your scores to the Whiteboard.

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WOD Jan 4

Workout of the Day Warm-up 20 EB High Pulls 12 Push-ups 20 Ring Rows Skill 6 min EMOM Hang Clean Prgressions then 4 Min to find 1RM Hang Clean 4 Rounds 20 Ring Dips 10 Strict Pull-ups 50 Double Unders Post your scores to the Whiteboard.

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WOD Dec 28

Workout of the Day Warm-up 15 Cal Assault 20 EB Back Squats 20 EB High Pulls 20 EB Presses Strength Back Squats 4 Rounds 2 Pause Squats then 10 UNBROKEN WOD 5 Rounds 3 Power Cleans 30 Double Unders 3 STO 155/105 Post your scores to the Whiteboard.

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WOD Dec 27

Workout of the Day Warm-up 10 OH Wall Slides 20 EB Presses 2 Lengths Duck Walk WOD 1 10-1 Wall Ball 1-10 Burpees WOD 2 8 Rounds 8 OHS 8 SDHP 8 HSPU 95/65 Post your scores to the Whiteboard.

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WOD Dec 26

Workout of the Day Warm-up Strength Bulgarian Lunges 4 x 10 WOD Partner 80 DB Snatch 50/35 60 Box Jumps 40 Pull-ups 20 Burpees 10 Clusters 135/85 Post your scores to the Whiteboard.

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DEC 25

WE WILL CLOSED ALL DAY TODAY     HAVE A MERRY CHRISTMAS !!!

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Dec 24

WE WILL BE OPEN FROM 8 TO 9 AM   HAVE A WONDERFUL CHRISTMAS EVE!!!

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WOD Dec 23

Workout of the Day WOD 12 Days of Christmas Post your scores to the Whiteboard.

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WOD Dec 22

Workout of the Day Warm-up 8 min AMRAP 10 Front Rack Lunges 10 Burpee Box Jump Overs WOD 40-30-20-10 Hang Snatch Wall Balls K2E Weight gets Heavier each set Post your scores to the Whiteboard.

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WOD Dec 21

Workout of the Day Warm-up Skill Every 2:00 for 12:00 min 15 Hollow Rocks 30 Second Hollow Hold WOD 40 Double Unders 40 SDHP 40 D/U’s 40 DB/KB Snatch 40 D/U’s 40 Push-ups 40 D/U’s 40 Box Overs Post your scores to the Whiteboard.

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WOD Dec 20

Workout of the Day Warm-up 4 Rounds 2 Deadlifts 2 Hang Cleans 20 Push-ups 60 Sec Max KBS Post your scores to the Whiteboard.

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WOD Dec 19

Workout of the Day Warm-up 20 Good Mornings 10 Wall Slides 20 High Box Step-ups 10 EB Presses WOD 1 100 Front Squats 95/65 EMOM 3 HSPU WOD 2 Every 2 Min for 10:00 Min\ 2 Squat Cleans 2 Front Squats 2 Split Jerks Get HEAVIER each Round Post your scores to the Whiteboard.

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WOD Dec18

Workout of the Day Warmup 5 Min D/U Work 25 GHD Sits / Ext 20 Supermans 20 EB High Pulls 6 Min AMRAP 15 Sit-ups 10 Toes to Bar 5 Burpees WOD 5 Rounds 10 Power Cleans. 135/95 50 Double Unders Post your scores to the Whiteboard.  

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WOD Dec 17

Workout of the Day Warm-up 12 Days 6 GHD Sit-ups……   WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Post your scores to the Whiteboard.

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WOD Dec 16

Workout of the Day Warm-up 12 Days 5 Burpees….   WOD THE SEVEN’S 7 Rounds 7 HSPU 7 Thrusters 7 K2E 7 Deadlifts 7 Burpees 7 KBS 7 Pull-ups Post your scores to the Whiteboard.

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WOD Dec 15

Workout of the Day Warm-up 20 Ring Rows 10 Pause Squats 10 Scorpions 12 Days 4 Pistols…… Strength Front Squat 2×8 2×6 2×4 WOD FRAN 21-15-9 Thrusters Pull-ups Post your scores to the Whiteboard.

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WOD Dec 14

Workout of the Day Warm-up Row 500 M 20 Good Mornings 10 Wall Slides 12 Days 3 Squat Cleans….. Strength Deadlifts 3,3,3,3,3 WOD 8 min AMRAP 6 Hang Cleans 9 KBS 12 Airsquats Post your scores to the Whiteboard.

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WOD Dec 13

Workout of the Day Warm-up 5 Min D/U work 5 Inch Worms 15 EB High Pulls 2 Lengths Crab Walk 12 Days of Crossfit 1 Bear Complex 2 HSPU Strength Push Press 10-8-6-4-2 WOD 100 Double unders 80 Wall Ball 60 Push-ups 40 Burpees 20 HSPU 10 Power Cleans 155/105 Post your scores to the

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WOD Dec 12

Workout of the Day Warm-up 15 Cal Assault 10 Wall Slides 20 Ring Rows 12 Days of Crossfit 1 Bear Complex Strength Back Squat 3,3,3,3,3 WOD 5 Rounds 20 DB Snatch 15 Pull-ups 10 Burpee Box Overs Post your scores to the Whiteboard.

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WOD Dec 11

Workout of the Day Warmup Row 500 M 5 Inch Worms 25 GHD Sits / Ext Skill 6 Min EMOM 4 Snatch Balance with a 4 second Pause at bottom WOD 21-15-9 OHS TTB. 95/65 Post your scores to the Whiteboard.

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WOD Dec 10

Workout of the Day Warm-up HERO WOD WITTMAN 7 RFT 15 Kettlebell Swings 15 Power Cleans 15 Box Jumps Post your scores to the Whiteboard.

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WOD Dec 9

Workout of the Day HERO WOD HAMMER 5 RFT 5 Power Cleans 10 Front Squats 5 Jerks 20 Pull-ups Post your scores to the Whiteboard.

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WOD Dec 8

Workout of the Day Warm-up 5 Min D/U Work 25 GHD Ext 20 Supermans 10 Scorpions 20 Stretch Lunges Strength Sumo Dead Lifts 10-8-6-4-2 WOD 60 DB Snatch 50 SDHP 40 Box Jumps 30 Power Cleans 20 HSPU 10 Front Squats Post your scores to the Whiteboard.

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WOD Dec 7

Workout of the Day Warmup Row 500 M 20 Ring Rows 2 Lengths Duck Walk WOD 1 7 RFT 10 Wall Ball 5 Pull-ups WOD 2 30 Power Clean + Jerk 30 Hang Snatch 30 OHS 30 Bar over Burpees 75 / 55 Post your scores to the Whiteboard.

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WOD Dec 6

Workout of the Day Warm-up Row 500 M 20 EB Presses 20 Good Mornings 25 GHD Sits / Ext Skill 6 Min EMOM 2 Strict Press 4 Push Jerks 6 Split Jerks WOD 10 Deadlifts 205/115 30 TTB 10 Deadlifts 25 TTB 10 Deads 20 TTB 10 Deads 15 TTB 10 Deads 10 TTB Post

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WOD Dec 5

Workout of the Day Warm-up 10 Wall Slides 15 Pause Fr Squats 50 Single Leg Jump Rope 10 Push-ups 5 Inch Worms Strength Front Squat 10-8-6-4-2 WOD 3 Rounds :45 seconds work :15 Transition time Double Unders Ring Dips KBS SA OHS (DB) Pistols Post your scores to the Whiteboard.

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WOD Dec 4

Workout of the Day Warmup 10 Cal Assault 5 Inch Worms 20 EB Shrugs 25 GHD Sits / Ext Strength 6 Min to find Max Squat Clean and Press WOD 10-8-6-4-2. Power Clean 10 Burpees after each set 95/65, 115/75, 135/85, 155/95, 185/105 Post your scores to the Whiteboard.

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WOD Dec 3

Workout of the Day WOD MEDBALL MADNESS 50 MEDBALL CLEANS 50 MEDBALL THRUSTERS 50 MEDBALL OHS 50 MEDBALL WALL BALL 50 MEDBALL OHS 50 MEDBALL THRUSTERS 50 MED BALL CLEANS FINISHER 50 MEDBALL RUSSIAN TWISTS Post your scores to the Whiteboard.

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WOD Dec 1

Workout of the Day Warm-up 20 EB High Pulls 20 EB Presses 20 High Box Step-ups 20 Fast Elbows For Time: 3 Clean + Jerk 3 HSPU 6 CJ 6 HSPU 9 CJ 9 HSPU 12 CJ 12 HSPU 15 CJ 15 HSPU AMRAP 5 Min 20 DB Snatch 10 Box Overs Post your scores

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WOD Nov 30

Workout of the Day Warm-up 2 Lengths Duck Walk 20 Supermans 25 GHD Sits / Ext 10 Scorpions Strength Back Squats 2 x 8 2 x 6 2 x 4 WOD 30 KBS 30 TTB 30 Wall Ball 30 Sit-ups 30 Thrusters 30 Bar over Burpees Post your scores to the Whiteboard.

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WOD Nov 29

Workout of the Day Warm-up Row 500 M 15 Pause Squats 15 EB Presses 15 Good Mornings 3 min Single jumps 12 Min Alt. EMOM 1: 6 Hang Squat Cleans 60% 1 RM 2: 40 D/U’s 2:1 + 5 Burpees 3: 6 STOH WOD 4 Rounds 5 Deadlifts 5 Hang Cleans 155/105 15 Sit-ups 60

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WOD Nov 28

Workout of the Day Warm-up 15 Cal Assault 10 Wall Slides 20 Pass Thrus Partner PVC Stretch 20 Good Mornings Strength Snatch High Pulls 2 x 6 4 x 4 WOD 21-15-9 Power Snatch 95/65 15-12-9 TTB rest as needed 21-15-9 KBS 53/35 12-9-6 Burpee Box overs Total Time is Score Post your scores to

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WOD Nov 27

Workout of the Day Warmup 5 Min D/U work 5 Inch Worms 5 Wall Walks 20 EB Presses 20 Stretch Lunges Skill Max Effort for Each Strict C2B Strict HSPU Strict Pull-ups Kipping HSPU Kipping Pull-ups WOD 2 Rounds 21 Barbell OWL 15 Unbroken Power Cleans 9 Push Jerks 15 Unbroken Power Cleans 21 Barbell

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WOD Nov 22

Workout of the Day Warmup 5 Min D/U work 20 EB Pause Squats 20 EB Stiff Legged Deads 25 GHD Sits / Ext Strength Death By Wanamaker 15 min Cap WOD 9 Min AMRAP 12 Front Squat 95/65 20 Deadlifts 185/115 30 DU’s. 2:1 ONE BAR Post your scores to the Whiteboard.

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WOD Nov 21

Workout of the Day Warmup 15 Cal Assault 20 High Box Step ups 10 Wall Slides 20 Good Morning 20 EB Presses Skill Turkish Get-ups 4 x 6. (2 each side) 4 x 4 WOD 4 Min AMRAP 15 Push-ups  10 SDHP 95/65 4 Min AMRAP 15 Hang Cleans 115/75 10 Burpees 4 Min AMRAP

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WOD Nov 20

Workout of the Day Warmup Row 500 m 20 Pass Thrus 5 Wall Walks 20 Hollowrock to Supermans 20 Ab Rollouts with Bar Pendalay Row 2 x 8 2 x 6 2 x 4 WOD 30-20-10 KBS Box Jump Overs DB Snatch Sit-ups Post your scores to the Whiteboard.

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WOD Nov 17

Workout of the Day Warm-up 15 Cal Airdyne 15 Pause Front Squats 50 Soccer Hops 20 Good Mornings Strength 10-8-6-4-2 Front Squat WOD 4 Rounds 15 Thrusters 50 D/U’s 15 Burpees 95 / 65 Post your scores to the Whiteboard.

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WOD Nov 16

Workout of the Day Warm-up Row 500 M 20 Pass Thrus 20 Ring Rows 20 EB High Pulls 5 Inch Worms Strength 6 Min EMOM 2 Rounds each Min 1 Power Clean 1 Hang Squat Clean get heavier each min can’t put the bar down WOD 11 Min AMRAP 11 Power Snatch 17 Pull-ups 13

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WOD Nov 15

Workout of the Day Warm-up 100 Single unders 20 Good Mornings 20 Scorpions 20 Stretch Lunges 20 Bicycles WOD 4 RFT 8 Deadlifts 185/105 15 Box Jumps 40 Double Unders 2:1 then right into 20 SDHP 95/65 50 Air Squats 20 K2E 50 OWL 45/25 Post your scores to the Whiteboard.

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WOD Nov 14

Workout of the Day Warm-up 20 Stretch Lunges 20 GHD Sits / Ext 20 EB Presses 15 Cal Assault Skill 7 Min EMOM 2 / 2 Split Jerk 60%+ WOD 42-30-18 Wall Ball Sit-ups Post your scores to the Whiteboard.

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WOD Nov 13

Workout of the Day Warm-up Row 500 M 20 EB Presses 5 Inch Worms 20 Pause Squats Strength Sotts Press 5 x 5 WOD 6 RFT 10 Power Clean 115/75 5 Burpee Pull-ups 10 DB Snatch 50/35 Post your scores to the Whiteboard.

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WOD Nov 11

Workout of the Day In Honor of all our Veterans will be doing…… WOD “3 Wise Men” Thank you to all our veterans Post your scores to the Whiteboard.

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WOD Nov 10

Workout of the Day Warm-up 25 GHD Ext / Sits 20 Good Mornings 20 Ring Rows 10 Push-ups Strength Stiff Legged Deads 2 x 8 2 x 6 2 x 4 WOD 21-15-9 Box Jumps Pull-ups Ring Dips 2 Rope Climbs after each Round Post your scores to the Whiteboard.

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WOD Nov 9

Workout of the Day Warm-up 5 Wall Walks 20 Supermans 20 High Box Step-ups 20 EB Shrugs into High Pulls Strength Hang Cleans 10-8-6-4-2 WOD 11 Min AMRAP 20 KBS 15 Wall Ball 10 Weighted Box Step-ups Post your scores to the Whiteboard.

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WOD Nov 8

Workout of the Day Warm-up 2 Laps 20 EB Presses 25 GHD EXT / Sits 20 Stretch Lunges to Instep Strength Bulgarian Lunges 6 x 6 (each leg) getting heavier WOD 50-40-30-20-10 Push Press 75/55 10-20-30-40-50 Dead-lifts 135/85 Post your scores to the Whiteboard.

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WOD Nov 7

Workout of the Day Warm-up 20 Pass Thrus Row 300 M 20 EB Snatch Shrugs 20 EB Snatch High Pulls 20 Good Mornings Skill Shoulder Symmetry Toes to Bar Progressions WOD 2 RFT 5 OHS 20 TTB 10 Hang Snatch 20 K2E 15 SDHP 20 Sit-ups 95/65 Post your scores to the Whiteboard.

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WOD Nov 6

Workout of the Day Warmup 15 Cal Airdyne 10 Wall Slides 20 EB High Pulls 5 Inch Worms Strength Back Squats 10-8-6-4-2 WOD 200 Double Unders. 2:1 Then 3 Rounds  20 Hang Cleans 115/75 20 Bar Facing Burpees Post your scores to the Whiteboard.

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WOD Nov 4

Workout of the Day WOD Open Prep 50 Wall Balls 50 Double Unders 2:1 40 Box Jumps 40 Toe to Bar 30 Burpees 30 Chest to Bar 20 Cleans 135 20 Jerks 135 10 Power Snatch 135 10 HSPU Post your scores to the Whiteboard.

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