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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WOD May 10

Workout of the Day Warm-up Strength DBL KB FR Step-ups 5 x 8 (each) WOD Tabata EB Thrusters OWL 45/25 T2B rest 3 min between Post your scores to the Whiteboard.

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WOD May 9

Workout of the Day Warm-up Building Lap Prep 3 Rounds 10 PVC Pass Thrus 5 Push ups 5 Squat Therapy 5 PVC Press Skill Review of Snatch Balance 5 x 3 Snatch Balance GET HEAVY WOD 3 Rounds 15 Bar Facing Burpees 12 Ring Dips 9 OHS 135/85 115/75 95/65 Post your scores to the

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WOD May 8

Workout of the Day Warm-up Prep 4 Rounds 15 Sec top of ring hold 15 sec bottom ring hold Skill Muscle Up Progressions WOD 10 Min AMRAP 3 Ring MU / 7 Pull-ups 15 KBS 50 Double Unders Cash Out 5 sets 10 Tricep Pushups 10 Hanging Leg Raises Max Effort EB Bicep Curls Post

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WOD May 7

Workout of the Day Warm-up 500 M Row Prep 2 Rounds 20 sec supine barbell chest to bar hold 10 muscle cleans from below knee 20 sec EB barbell OH hold Skill Kipping Pull-ups 10 Min WOD 1 “GRACE” rest 3 min WOD 2 Bodyweight FRAN 21-15-9 Burpees Pull-ups Post your scores to the Whiteboard.

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WOD May 6

Workout of the Day Warm-up Partner WOD 30 Cleans 30 TTB 30 DB Snatch 30 D/U’s 30 Thrusters 30 Pull-ups 30 Burpees 30 OWL Post your scores to the Whiteboard.

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WOD May 5

Workout of the Day Happy Cinco de Mayo WOD CHUBBY CHIEF Post your scores to the Whiteboard.

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WOD May 4

Workout of the Day Warm-up Skill “Sally” Back Squats WOD “Barbara” 20 Min AMRAP 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Airsquats Post your scores to the Whiteboard.

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WOD May 3

Workout of the Day Warm-up Skill CORE 3 Rounds 20 Flutter Kicks 20 sec Plank 20 Bicycles 20 Mtn Climbers 20 Russian Twists CHALLENGE–complete a full round before you rest WOD 4 RFT 15 Snatch 15 TTB 1 Building Lap Post your scores to the Whiteboard.

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WOD May 2

Workout of the Day Warm-up Skill Hollowrock 5 x 10 progress to hollow rock to lever WOD Partner 16 Min AMRAP 20 KBS 53/35 20 Push Press 115/85 95/65 20 Goblet Squats 53/35 Post your scores to the Whiteboard.

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WOD May 1

Workout of the Day Warm-up Strength Work up to a Heavy 5 x 3 Deadlift WOD 4 RFT 10 Thrusters 95/65 20 Burpee Box Overs 40 D/U’s 2:1 Post your scores to the Whiteboard.

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WOD Apr 30

Workout of the Day Warmup Skill 8 min EMOM 2 Rounds each Min Hang Snatch Snatch Balance OHS WOD 21-15-9 Power Clean HSPU Weighted Sit-up Post your scores to the Whiteboard.  

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WOD Apr 29

Workout of the Day Warm-up HERO WOD “NICK” 12 RFT 10 DB Hang Squat Cleans 6 Push-ups Post your scores to the Whiteboard.

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WOD Apr 28

Workout of the Day Warm-up WOD “Otis” Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight

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WOD Apr 27

Workout of the Day Warm-up Strength Front Squat 4 x 20 @ 60% + 1RM WOD 5 Rounds 7 Push Press 7 Push Ups 1 Building Lap Post your scores to the Whiteboard.

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WOD Apr 26

Workout of the Day Warm-up Strength Hang Squat Snatch 5 x 3 Work your way up to a heavy triple Partner WOD 4 Rounds 20 Wall Ball 30 DB Snatch 50 Double unders Post your scores to the Whiteboard.

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WOD Apr 25

Workout of the Day Warm-up Skill / Strength Double KBS Russian Heavy WOD 9 Min AMRAP 5 Thrusters 15 KBS Post your scores to the Whiteboard.

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WOD Apr 24

Workout of the Day Warm-up Skill / Strength 6 min EMOM Dead Pull High Pull Sumo Deadlift High Pull WOD 4 Rounds 5 Clean + Jerk 10 SDHP 15 K2E Post your scores to the Whiteboard.

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WOD Apr 23

Workout of the Day Warm-up Strength Stiff Legged Deadlifts 5 x 5 WOD 21-15-9 Deadlifts Pull-ups Box Jump Overs Post your scores to the Whiteboard.

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WOD Apr 22

Workout of the Day Warm-up HERO WOD “COE” 10 Rounds for Time 10 Thrusters 10 Push-ups 95/65 Post your scores to the Whiteboard.

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WOD Apr 21

Workout of the Day Partner WOD 20 Burpees 40 DL 20 Burpees 40 Cleans 20 Burpees 40 Push Press 20 Burpees 40 Pistols 20 Burpees 40 Snatch 4 Buidling Laps Post your scores to the Whiteboard.

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WOD Apr 20

Workout of the Day Warm-up Skill 5 Min EMOM 10 Sec Hollow Rock 10 Bicycles 10 Windshield Wipers WOD 10 MIN 3,6,9,12…….. HSPU KBS Box Jumps Post your scores to the Whiteboard.

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WOD Apr 19

Workout of the Day Warm-up Skill 8 Min EMOM 1 Deadlift 1 High Pull 1 Hang Clean 2 Squat Cleans WOD 15 Min AMRAP 4 T2B 6 Power Cleans 8 Push Ups 10 Dead Lifts One Bar / One Weight 155 / 115 135 / 95 115 / 85 Post your scores to the Whiteboard.

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WOD Apr 18

Workout of the Day Warm-up Strength Strict Pull-ups 10-9-8-7-6-5-4-3-2-1 Weighted WOD 5 Rounds 10 DB/KB Push Press 5 Bar M/U / 7 Pull-ups 5 Burpees Post your scores to the Whiteboard.

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WOD Apr 17

Workout of the Day Warm-up Strength Box Back Squats 5 x 5 WOD MEDBALL MADNESS 50 Med Ball Cleans 50 MB Thrusters 50 MB OHS 50 Wall Balls 50 MB OHS 50 MB Thrusters 50 MB Cleans Cash Out 25 Med Ball GHD Sit-ups / Ext Post your scores to the Whiteboard.

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WOD Apr 16

Workout of the Day Warmup Skill 10 Turkish Get-ups Each side Get heavier WOD 13 min AMRAP 14 OWL. 45/25 12 K2E 10 Sit-ups 36 D/U’s Post your scores to the Whiteboard.

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WOD Apr 15

Workout of the Day WOD “BROWN” 2 RFT 24 Deadlifts 225 / 155 24 Box Jumps 24 Wall Ball 24 Push-ups 24 Box Jumps 24 Wall Ball 24 Cleans 135 / 95 Post your scores to the Whiteboard.

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WOD Apr 14

Workout of the Day Warm-up WOD 10-8-6-4-2 Back Squats One Building Lap between Rounds Post your scores to the Whiteboard.

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WOD Apr 13

Workout of the Day HAPPY BIRTHDAY LISA MAC Warm-up Skill 3 Rounds :30 sec Plank R :30 Sec Plank L 15 Toe Touches 15 Hollow Rocks WOD 13 Min AMRAP 4 Bear Complex 13 Wall Ball 36 DB Snatch 82 Single Unders Post your scores to the Whiteboard.

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WOD Apr 12

Workout of the Day HAPPY BIRTHDAY OFFICER STEPHANIE !!!! Warm-up Skill 8 Min EMOM 1 Hang Clean 2 Front Squats 3 STO WOD 4 Rounds 10 Goblet Squats 8 Hang Snatch 6 STO 1 Rope Climb Post your scores to the Whiteboard.

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WOD Apr 11

Workout of the Day Warm-up Skill “ANNIE” WOD 2 min x 3 rounds 2 min Rest 10 Deadlifts 225/155 10 Box Overs Max Pull-ups 1 min AMRAP x 3 rounds 1 Min rest 15 KBS Max Burpees to plate Post your scores to the Whiteboard.

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WOD Apr 10

Workout of the Day Warm-up Strength Front Squat 5-4-3-2-1-1 WOD 10-8-6-4-2 Front Squat 185/115 HSPU Post your scores to the Whiteboard.

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WOD Apr 9

Workout of the Day Warm-up Strength Push Press 10-8-6-4-2 WOD 30-20-10 DB Thrusters TTB Post your scores to the Whiteboard.

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WOD Apr 8

Workout of the Day WOD 2 Rounds 25 KBS 50 D/U’s 25 KBS 50 D/U’s 25 Burpees to a plate Post your scores to the Whiteboard.

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WOD Apr 7

Workout of the Day Warm-up WOD Partner 30 Rounds 20 Double Unders 2:1 3 Deadlifts 2 Power Cleans 1 Front Squat ONE BAR—ONE WEIGHT Post your scores to the Whiteboard.

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WOD Apr 6

Workout of the Day Warm-up Strength Deadlifts 5-4-3-2-1-1 WOD 7 Min AMRAP 10 Power Cleans 12 Pistols / Goblet Squats Post your scores to the Whiteboard.

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WOD Apr 5

Workout of the Day Warm-up Skill 2 Rounds 30 Rev Crunch 30 Hanging Flutter Kicks 30 Bicycles WOD 5 Rounds 6 C2B 8 DB Snatch 10 Wall Ball Post your scores to the Whiteboard.

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WOD Apr 4

Workout of the Day Warm-up Strength BACK SQUAT MAX 8-6-4-2-1-1 WOD 8 Min AMRAP 10 Deads 8 Box Jumps 6 HSPU 30 Double Unders Post your scores to the Whiteboard.

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WOD Apr 3

Workout of the Day Warm-up Core 2 Rounds 20 Dead Bugs 20 Plank Push-ups 20 Single Leg Glute Bridges WOD 2 RFT 25 Power Snatch 75/55 25 Ring Dips 25 TTB 25 AirSquats Post your scores to the Whiteboard.

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WOD Apr 2

Workout of the Day Warmup Strength Squat Clean 3 x 5 3 x 3 WOD 2 Rounds 4 Clusters. 95/65, 115/75, 135/95 10 K2E 18 OWL 45/25 HAPPY BIRTHDAY SEAN!!! Post your scores to the Whiteboard.

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April 1

Workout of the Day Happy Easter We will be closed today Enjoy your families! Post your scores to the Whiteboard.

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WOD Mar 31

Workout of the Day Partner WOD 76 reps of Each Airsquats DB Push Press Sit-ups Wall Ball Burpees Russian Med-Ball Twists Push-ups KBS 2 Building laps Post your scores to the Whiteboard.

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WOD March 30

Workout of the Day Warm-up Skill 3 Rounds 9 Bird Dogs 12 Reverse Crunch 15 K2E WOD Partner Friday 50 KBS 50 Push Press 75/55 40 DB Snatch 40 Push Press 95/65 30 DB Clean and Jerk 30 Push Press 115/75 20 Devil Press 20 Push Press 135/85 Post your scores to the Whiteboard.

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WOD Mar 29

Workout of the Day Warm-up Strength Front Squat 2 x 8 2 x 6 2 x 4 WOD 7 Min AMRAP 15 Wall Ball 7 Pull-ups as soon as 7 min mark: 100 Double Unders 2 scores AMRAP and Total Time Post your scores to the Whiteboard.

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WOD Mar 28

Workout of the Day Warm-up 10 Min to Find 3 Rep TnG Power Clean WOD 10 Burpee Box Overs 20 Deadlifts 185/125 30 TTB 40 HSPU 30 TTB 20 Deadlifts 10 Burpee Box Overs Post your scores to the Whiteboard.  

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WOD Mar 27

Workout of the Day Warm-up Skill 2 Rounds 50 Bicycles 40 Second Plank Hold 30 Clams 20 Plank Knee to Elbow 10 Windshield Wipers WOD 20 Front Squats 5 Burpee over Bar 20 Power Snatch 10 Burpee over Bar 20 Thrusters 15 Burpee over Bar 20 Power Cleans 20 Burpee over Bar 75/55 95/65 Post

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WOD Mar 26

Workout of the Day Warmup Strength Snatch Grip High Pull 2×8 2×6 4×4 WOD 12 min AMRAP 6 Hang Snatch 9 Box Jumps 12 Wall Ball Post your scores to the Whiteboard.

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WOD Mar 25

Workout of the Day Warm-up WOD 6 Rounds 10 Jump Squats 10 Push-ups 10 Burpees 20 Sit-ups 20 Mountain Climbers 30 Step-ups 100 Jump Rope Post your scores to the Whiteboard.

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WOD Mar 24

Workout of the Day Warm-up WOD 18.5 !!!! Post your scores to the Whiteboard.

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WOD Mar 23

Workout of the Day Warm-up Skill 30-20-10 V-ups Bicycles Reverse Crunch WOD 8 Min AMRAP 10 Deadlifts 8 Hang Cleans 6 Front Squats 30 Double Unders 115/85 135/95 155/105 Post your scores to the Whiteboard.

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WOD Mar 22

Workout of the Day Warm-up Strength single leg weighted hip bridges 4 x 8 each leg WOD 13 min AMRAP 25 Wall Ball 20 Deadlifts 15 Toes to Bar 10 Hang Squat Cleans 5 C2B 95/65 115/75 155/105 Post your scores to the Whiteboard.

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WOD Mar 21

Workout of the Day Warm-up Skill 21-15-9 Plank Push-ups Supermans Reverse Crunch 4 Rounds for Time 30 KBS 20 Burpees 30 Sit-ups Post your scores to the Whiteboard.

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WOD Mar 20

Workout of the Day Warm-up Skill 6 Min EMOM 3 Squat Clean Thrusters increase as you go WOD 7 Min AMRAP 7 Power Cleans 10 Front Rack Lunges Post your scores to the Whiteboard.

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WOD Mar 19

Workout of the Day Warmup. WOD 21-15-9 OHS. 75/55 Burpees Then. Strength Back Squat 5-4-3-2-1-1 Post your scores to the Whiteboard.  

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WOD Mar 18

Workout of the Day Warm-up WOD 100 Wall Balls every minute perform 5 Burpees Post your scores to the Whiteboard.

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WOD Mar 17

Workout of the Day Happy St. Patty’s Day WOD 6 Beers for Time……. WOD 2 18.4 Post your scores to the Whiteboard.

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WOD Mar 16

Workout of the Day Warm-up Skill 1 Round 150 Flutter Kicks 20 Russian Twists 20 Toes to KB 20 Bicycles 150 Flutter Kicks WOD 5 Rounds 10 HSPU 10 Box Jumps Post your scores to the Whiteboard.

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WOD Mar 15

Workout of the Day Warm-up Skill 6 Min EMOM Snatch Progressions Snatch Dead Snatch High Pull Power Snatch Hang Squat Snatch WOD 4 Rounds 14 Thrusters 12 Pistols 10 TTB Post your scores to the Whiteboard.

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WOD Mar 14

Workout of the Day Warm-up Strength Supinated Grip Row 15-12-10-8-6 WOD 7 Min AMRAP 7 Push Press 7 C2B 95/65 Post your scores to the Whiteboard.

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WOD Mar 13

Workout of the Day Warm-up Core 3 Rounds 12 V-ups 9 Supermans 6 Weighted Sit-ups WOD 5 Min AMRAP x 2 3 Min Rest between 12 KBS 12 Front Squats 12 Push-ups Post your scores to the Whiteboard.

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WOD Mar 12

Workout of the Day Warm-up Strength Deadlifts 10-8-6-4-2 WOD 15 Min AMRAP NOTE MANDATORY 1 MIN REST!! 10 C2B 10 Ring Dips 3 Power Cleans 3 Hang Squat Cleans 3 Shoulder to OH REST 1 MIN 155/105 135/85 115/75 Post your scores to the Whiteboard.

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WOD Mar 11

Workout of the Day Warm-up WOD 4 Rounds 30 Seconds of each Push-ups Jump Lunge KBS Bicycles Mtn Climbers Plank Post your scores to the Whiteboard.

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WOD Mar 10

Workout of the Day WOD 18.3 Post your scores to the Whiteboard.

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WOD Mar 9

Workout of the Day Warm-up Skill 2 Rounds 9 Dragonflies 12 Plank knee to elbow 15 Hollow Rocks WOD 3 Rounds 20 Devil Press 15 Burpees 10 Squat Cleans Post your scores to the Whiteboard.

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WOD Mar 8

Workout of the Day Warm-up Skill 3 Rounds 5 L-sit holds 10 Toes to Bar 15 Knee Raises WOD 4 Rounds 12 Thrusters 10 Box Jumps 30 Double Unders Post your scores to the Whiteboard.

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WOD Mar 7

Workout of the Day Warm-up Strength Stiff Legged Deads 6 x 6 Partner WOD 50 Deadlifts 40 Goblet Squats 30 KBS 20 Squat Cleans 10 Snatch Post your scores to the Whiteboard.

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WOD Mar 6

Workout of the Day Warm-up Skill Strict Pull-up work 5 x 5 STRICT WOD 30-20-10 DB OHS K2E Post your scores to the Whiteboard.

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WOD Mar 4

Workout of the Day WOD 20 Push-ups 20 Shoulder taps 10 Burpees 30 Mt Climbers 30 Bicycles 10 Burpees 20 SDHP 20 Renegade Rows 10 Burpees 30 Goblet Squats 30 Jump Lunges 10 Burpees 20 DB Thrusters 20 Front, Side Raise DB 10 Burpees 100 Jump Ropes Singles Post your scores to the Whiteboard.

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WOD Mar 3

Workout of the Day Warm-up WOD 18.2 Post your scores to the Whiteboard.

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WOD Mar 2

Workout of the Day Warm-up Skill 10-8-6-4-2 Dead Bugs 50-40-30-20-10 Bicycles WOD 12-9-6-9-12 HSPU Chin-ups Thrusters Post your scores to the Whiteboard.

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WOD Mar 1

Workout of the Day Warm-up Skill OHS 5 x 5 WOD 50 Double Unders 2:1 9 Muscle Ups / C2B 15 Snatchs 6 M/U / C2B 9 Snatches 3 M/U / C2B 6 Snatches 50 D/U’s 115/75 95/65 75/55 Post your scores to the Whiteboard.

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WOD Feb 28

Workout of the Day Warm-up Strength Deadlifts 10-5-2-5-10 WOD Partner WOD 60 KBS 30 Burpees to Plate 20 Wall Ball 30 Burpees to Plate 20 Wall Balls 30 Burpees to Plate 60 KBS Post your scores to the Whiteboard.

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WOD Feb 27

Workout of the Day Warm-up Strength Snatch High Pulls 2 x 8 2 x 6 2 x 4 WOD 10-20-30-40 Box Overs DB Snatch Post your scores to the Whiteboard.

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WOD Feb 26

Workout of the Day Warm-up Strength 2 min Max Clean and Jerks You choose your weight Touch and Go on the Ground May pause 1/1000 overhead Score is total reps x weight WOD 5 Rounds 10 KBS 10 Push-ups 10 SDHP 30 ‎Double Unders. 2:1 53/35 Post your scores to the Whiteboard.

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WOD Feb 25

Workout of the Day Warm-up WOD 100 Airsquats 100 Walking Lunges 100 KB Deadlifts 50 Push-ups 50 Box Jumps 50 DB Snatches 25 KBS 25 Burpees 25 Sit-ups Post your scores to the Whiteboard.

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WOD Feb 24

Workout of the Day Warm-up WOD 18.1 Post your scores to the Whiteboard.

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WOD Feb 23

Workout of the Day Warm-up Skill 6 Min EMOM Clean High Pull Power Clean Hang Clean Hang Squat Clean Partner WOD 15-10-5-10-15 HSPU Wall Ball K2E Post your scores to the Whiteboard.

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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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