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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WOD Apr 12

Workout of the Day Warm-up 20 Cal Airdyne 20 Good Mornings 20 Stretch Lunges 8 Min EMOM 5 Deadlifts at 65+% of 1RM WOD    HAPPY BIRTHDAY STEPH!!! Buy-In 27 Burpees then 4 Rounds 12 Deadlifts 135/85 12 HSPU 12 K2E Then Cash-out 90 Sit-ups Post your scores to the Whiteboard.

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WOD Apr 11

Workout of the Day Warm-up 20 Good Mornings Partner PVC Stretch 10 Wall Slides 20 High Pulls Skill 5 x 10 Sledge Hammer Strikes Plank while you are waiting for your turn WOD 6 Min AMRAP 20 Power Snatch 20 Wall Ball 20 Power Snatch 20 Wall Ball MAX Burpees with time remaining Score is

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WOD Apr 7

Workout of the Day Warm-up 20 EB Presses 20 High Box Step Ups 20 GHD Sits / Ext 20 Lying Hip Bridges Strength Stiff Legged Dead Lifts 4 x 12 12 min AMRAP 12 Push Press 12 Box Jump Overs 12 Sit-ups Post your scores to the Whiteboard.

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WOD Apr 6

Workout of the Day Warm-up 10 Wall Slides 20 Good Mornings 10 Tricep Push-ups 20 Airsquats Strength OHS 5 x 5 WOD 5 Rounds 12 Hang Squat Cleans 5 Ring Dips 12 Dead Lifts Post your scores to the Whiteboard.

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WOD Apr 5

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 20 Sit-ups Building Lap Strength 10 Min to Work up to 1 Rep Max Split Jerk WOD 10 Min AMRAP 1 Lap 8 Thrusters 8 K2E Post your scores to the Whiteboard.

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WOD Apr 4

Workout of the Day Row 500 M Partner PVC stretch 20 High Pulls 20 Stretch Lunges Strength Hang Snatch 6 x 4 WOD 14 Min AMRAP 10 Wall Ball 12 DB Snatch 14 OWL Post your scores to the Whiteboard.

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WOD Apr 3

Workout of the Day Warm-up 2 Building Laps 12 Wall Slides 20 Ring Rows 20 HollowRock to Supermans Strength 6 Min EMOM Back Squats 10-8-6-4-2-1 Each min weight gets heavier 10 D/U’s or 40 singles after each set WOD 4 Rounds 10 Pistols 10 Burpees 10 Pull-ups Post your scores to the Whiteboard.

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WOD April 1

Workout of the Day Warm-up Pre-Game FILTHY FIFTY For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 50 Back extensions 50 Wall ball shots, 20/14 50 Burpees 50 Double unders 2:1 Post your scores to the Whiteboard.

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WOD Mar 31

Workout of the Day Warm-up 25 GHD Sits / Ext Pre- Game Stations 1 min Each 2 Rounds Airdyne Dead Hang Wall Ball Ring Rows L – sit / Ring Hold Row GHD Ball Slam Battle Rope Weighted Plank Post your scores to the Whiteboard.

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WOD Mar 30

Workout of the Day Warm-up 20 Supermans Partner PVC Stretch 20 EB Presses 10 Wall Slides Skill Rope Climbs Ring Dips WOD Chipper 60 KBS 53/35 50 Hang Snatch 75/55 40 Sit-ups 30 Push Press 20 OHS 10 HSPU Post your scores to the Whiteboard.

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17 Of The Best Essay Collections Of 2016

Favorite Essay Collections One 18-year-old college student used her love for Costco to score acceptance letters from five Ivy Leagues and one other top university, according to reports. It is therefore wise for the applicant to go through the essay about three times to ensure its clarity before submitting it.

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WOD Mar 29

Workout of the Day Warm-up 20 Lying Hollow Rock 20 Good Mornings 20 Bicycles 50 Single Leg Jumps Rope Strength Sumo Dead Lifts 10-8-6-4-2 WOD 4 Rounds 15 SDHP 95 / 65 15 Box Jump Overs 15 K2E Post your scores to the Whiteboard.

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WOD Mar 28

Workout of the Day Warm-up Row 500 M 25 GHD Sits / Ext 20 Stretch Lunges 10 Ring Dips Strength Bulgarian Lunges 5 x 5 (5 each leg) WOD 21-15-9 Pull-ups Push-ups Front Squats 135/95 NO RACK–FROM THE FLOOR   Post your scores to the Whiteboard.

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WOD Mar 27

Workout of the Day Warm-up 20 Good Mornings 20 EB Presses 20 High Pulls 2 Lengths Duck Walk Skill 8 min EMOM 2 Power Cleans 2 Hang Cleans 2 Hang Squat Cleans 2 Push Jerks WOD 9 min AMRAP 9 Dead Lifts 6 Hang Cleans 3 Push Jerks 115/85 Post your scores to the Whiteboard.

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WOD Mar 24

Workout of the Day Warm-up WOD 17.5 Post your scores to the Whiteboard.

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WOD Mar 23

Workout of the Day HAPPY 75th BIRTHDAY POP!! Warm-up 20 Ring Rows 20 Good Mornings 20 GHD Sits / Ext 20 High Box Step-ups Strength Pendalay Row 5 x 5 WOD 13 Min AMRAP 10 Pull-ups 15 KBS 20 Box Jump Overs Post your scores to the Whiteboard.

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WOD Mar 22

Workout of the Day Warm-up Row 500 M 20 Pass Thrus 20 Snatch High pulls 20 Stretch Lunges Strength Snatch High Pull 5 x 3 HEAVY WOD 10 Min AMRAP 30 D/U’s 15 Power Snatch 75 / 55 Post your scores to the Whiteboard.

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WOD Mar 21

Workout of the Day Warm-up 20 Cal Airdyne 20 High Pulls 20 Fast Elbows 20 Supermans Skill Tabatta V-ups Lying Hollow Rock Bicycles Plank WOD 21-15-9 Push-ups TTB Power Cleans 115/75 Post your scores to the Whiteboard.

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WOD Mar 20

Workout of the Day Warm-up 20 Stretch Lunges 25 GHD Sits / Ext 10 Inch Worms Strength 8 Min EMOM 4 Front Squats 65% WOD 3 Rounds 20 DB Snatch 15 Sit-ups 10 Burpees Post your scores to the Whiteboard.

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WOD Mar 18

Workout of the Day Warm-up Pre-game Pick 6 WOD 3 Rounds 20 KBS 20 K2E 20 Push Press 20 SDHP Post your scores to the Whiteboard.

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WOD Mar 17

Workout of the Day Warm-up WOD 17.4 Post your scores to the Whiteboard.

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WOD Mar 16

Workout of the Day Warm-up 20 Stretch Lunges 20 High Pulls 20 Fast Elbows 20 Cal Airdyne Strength 8 Min EMOM 3 Hang Cleans Gets HEAVIER each Min WOD 5 Rounds 10 Hang Cleans 115/75 8 Front Rack Lunges 6 Bar Over Burpees Post your scores to the Whiteboard.

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WOD March 15

Workout of the Day Warm-up Row 500 M 5 Inch Worms 10 Wall Slides 20 EB Presses 20 Good Mornings Strength Back Squats 5 x 5 WOD 9 min AMRAP 5 HSPU 10 Deadlifts 20 Double Unders Post your scores to the Whiteboard.

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WOD Mar 14

Workout of the Day SNOW DAY!!!! Get out and shovel !!! Also try an in home WOD. For time: 100 Airsquats 100 Push-ups 100 Sit-ups 100 Burpees or Snurpees (Snow Burpees) Post your scores to the Whiteboard.

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WOD Mar 13

Workout of the Day Warm-up 20 EB Presses 20 Good Mornings 20 High Box Step Ups 20 Bicycles Skill 7 min EMOM 2 Strict press 2 Push Press 2 Push Jerk 2 Split Jerk WOD 21-15-9 KBS Wall Ball Box Jump Post your scores to the Whiteboard.  

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WOD March 10

Workout of the Day Warm-up Row 500 M WOD 17.3 Post your scores to the Whiteboard.

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WOD March 9

Workout of the Day Warm-up 20 Cal Airdyne 20 Good Mornings 20 EB Presses 20 V-ups Strength Stiff Legged Dead Lifts 5 x 5 WOD 8 Min AMRAP 8 Push Press 95 / 65 8 OHS 8 Burpees 8 Sit-ups Post your scores to the Whiteboard.

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WOD March 8

Workout of the Day Warm-up Row 500 M Partner PVC Stretch 20 Snatch grip high pulls 20 EB Snatch balance Skill 7 min EMOM Power Snatch Hang Snatch Hang Squat Snatch OHS 3 Rounds 10 Front Squats 115 / 85 10 KBS 53 / 35 10 Box Jumps Post your scores to the Whiteboard.

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WOD March 6

Workout of the Day Warm-up Row 500 M 15 Ring Rows 20 Good Monrnings Skill 8 min EMOM 1 Power Clean 1 Hang Clean 1 Hang Squat Clean 1 Push Jerk 1 Split Jerk WOD 4 Rounds 3 C2B 6 Hang Cleans 12 Deadlifts 115 / 85 Post your scores to the Whiteboard.

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WOD March 3

Workout of the Day Warm-up Skill 20 Hanging Hollow Rock 20 Lying Hollow Rock WOD 17.2 Post your scores to the Whiteboard.

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WOD March 2

Workout of the Day Warm-up 5 Min D/U work 20 Good Mornings 20 Stretch Lunges Strength Dead Lift 5 x 5 WOD 10 Min AMRAP 10 DB Squat Cleans 20 Wall Ball 30 D/U’s Post your scores to the Whiteboard.

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WOD March 1

Workout of the Day Warm-up Row 500 M 2 x 10 V-ups 5 Inch Worms Strength Pendalay Row 10-8-6-4-2 WOD 21-15-9 DB Thrusters Push-ups Sit-ups Post your scores to the Whiteboard.

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WOD Feb 28

Workout of the Day Warm-up 20 Airdyne 10 Wall Slides 20 Ring Rows 25 GHD Sits / Ext Strength Back Squats 5 x 5 WOD 4 Rounds 15 Front Squats 10 Pull-ups Post your scores to the Whiteboard.

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WOD Feb 27

Workout of the Day Warm-up Row 500 M 25 GHD Sits / Ext 20 EB Presses 20 High Pulls 20 Fast Elbows Strength Push Press 10-8-6-4-2 20 Lying Hollow Rock between each set WOD 9 Min AMRAP 9 K2E 9 Hang Clean 9 Push Press 95 / 65 Post your scores to the Whiteboard.

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WOD Feb 24

Workout of the Day Warm-up Pre-Game WOD 17.1 Post your scores to the Whiteboard.

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WOD Feb 23

Workout of the Day Warm-up 20 Cal Airdyne 20 Good Mornings 20 Stretch Lunges Skill Shoulder Symmetry WOD 4 Rounds 12 SDHP 53/35 12 OWL 50/35 (single DB) 12 Sit-ups Alternate hands each Round Post your scores to the Whiteboard.

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WOD Feb 22

Workout of the Day Warm-up 5 min D/U work 10 Wall Slides 20 Good Mornings Skill 10 Min EMOM Clean Progressions Clean High Pull Hang Clean Hang Squat Clean Cluster WOD 12 Min AMRAP 12 Ring Rows 20 Wall Ball 20/14 12 KBS 53/35 Post your scores to the Whiteboard.

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WOD Feb 21

Workout of the Day Warm-up Row 500 M 10 Tricep Push-ups 10 Ring Rows 25 GHD Sits / Ext Skill Gymnastic Rope Climb Muscle-up Strict Pull-ups HSPU / Walks WOD 8 Rounds 5 Ring Dips 10 DB Snatch 50 / 35 Post your scores to the Whiteboard.

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WOD Feb 20

Workout of the Day Warm-up 10 Push-ups 20 Supermans 30 Bicycles Partner PVC Stretch Skill Snatch Progressions Light Weight 10 min EMOM Snatch High Pull Hang Snatch Snatch Balance OHS WOD 21-15-9 Ring Push-ups K2E Box Jumps Post your scores to the Whiteboard.

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WOD Feb 17

Workout of the Day Warm-up Row 500 M 10 Wall Slides 20 Good Mornings 20 EB Presses Skill Rings Dips Bulgarian Lunges 4 x 10 WOD 4 Rounds 10 DB Hang Squat Cleans 50/35 10 SDHP 53/35 10 HSPU Post your scores to the Whiteboard.

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WOD Feb 16

Workout of the Day Warm-up 20 Ball Slams Partner PVC Stretch 20 EB Snatch High Pulls 20 Ring Rows Skill Shoulder Symmetry WOD 11 Min AMRAP 20 Wall Ball 8 Power Snatch 115/85 8 Bar Muscle-ups Post your scores to the Whiteboard.

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WOD Feb 15

Workout of the Day Warm-up Row 500 M 20 EB Presses Skill Single Arm OHS 5 x 6 WOD 8 Min AMRAP 8 DB Snatch 50/35 8 TTB 8 STO 155/115 Post your scores to the Whiteboard.

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WOD Feb 3

Workout of the Day Warm-up 20 Hanging Hollowrock 10 Wall Slides 20 Bicycles 20 Cal Airdyne Skill 4 x 8 Turkish Get Ups 21-18-15-12-9-6-3 Thrusters Box Jumps 95 / 65 Post your scores to the Whiteboard.

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WOD Feb 2

Workout of the Day Warm-up 20 Good Mornings 20 Slam Ball 20 EB Presses 20 EB Rows Skill Shoulder Symmetry Row Pulldown Rev Fly 90/90 Scaption Victory Y W into Y Snow Angel ATYT 2 x 8 WOD 13 Min Cap 55 Deadlifts 55 Wall Ball 55 Renegade Rows 55 HSPU Post your scores to

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WOD Feb 1

Workout of the Day Warm-up Row 500 M Partner PVC Stretch 10 Push ups 20 High Box step ups 10 min EMOM Alternate between 10 Dips 10 Pistols WOD 7 Min AMRAP 10 Power Snatch 75/55 3 Bar Muscle ups Post your scores to the Whiteboard.  

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WOD Jan 31

Workout of the Day Warm-up 20 EB Squats 20 Fast Elbows 20 GHD sits / Ext Skill 5 X 10 Weighted Hip Bridge Broken Down Supermans Leg Ext on GHD WOD 4 min Clock 25 TTB 50 D/U’s 15 Squat Cleans. 135 / 85 If Complete 4 more minutes 25 TTB 50 D/U’s 13 Squat

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WOD Jan 30

Workout of the Day Warm-up 20 Cal Airdyne 20 Stretch Lunges 20 Ring Rows 20 Good Mornings Strength Bulgarian Lunges 5 X 10 WOD 15 Min AMRAP 20 OWL 8 Burpees 20 OHS 8 Chest to Bar 95 / 65 Post your scores to the Whiteboard.  

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WOD Jan 27

Workout of the Day Warm-up 20 Ring Rows 20 Stretch Lunges 20 EB Presses Row 500 M Strength Push Press 10-8-6-4 WOD 3 Rounds 10 Burpees 20 Pull-ups 40 OWL Post your scores to the Whiteboard.

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WOD Jan 26

Workout of the Day Warm-up 20 EB Snatch High Pull 20 Ball Slams 20 GHD Ext 20 Jump Lunges Strength Romanian Dead Lift 5 x 6 WOD 6 Min AMRAP 20 Power Snatch 20 Wall Ball 20 Power Snatch 20 Wall Ball then with remaining time MAX D/U’s Post your scores to the Whiteboard.

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