WOD Nov 18

Workout of the Day Warm-up 20 EB Presses Row 500 M 25 GHD Sits / Ext WOD 4 Min AMRAP 4 Push-ups 4 K2E 4 Burpees WOD 7 Min AMRAP 7 Push Press 7 Sit-ups 7 Box Jump Overs Post your scores to the Whiteboard.

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WOD Nov 17

Workout of the Day Warm-up Partner PVC Stretch 5 Wall Walks 20 High Box Step-ups 20 Lying Hollow Rock Strength Back Squats 2 x 8 2 x 6 2 x 4 WOD First 8 Min OHS even min Pendalay Row ODD Second 8 Min Power Snatch Pistols / Airsquats Post your scores to the Whiteboard.

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WOD Nov 16

Workout of the Day Warm-up 5 min D/U work 25 Cal Airdyne 20 Good Mornings Strength Hang Snatch 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 12 Dead Lifts 225/135 12 Clean + Jerk 115/85 12 DB Snatch 36 Double Unders Post your scores to the Whiteboard.

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WOD Nov 15

Workout of the Day Warm-up Row 500 M 10 Jump Squats 20 Ring Rows 5 Inch Worms Strength 2 x 8 2 x 6 2 x 4 Front Squat WOD 3-6-9-12-15-12-9-6-3 Thrusters Pull-ups Burpees 95/65 Post your scores to the Whiteboard.

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WOD Nov 14

Workout of the Day Warm-up 20 Stretch Lunges 10 Ring Dips 25 GHD Sit-ups / Ext Strength 6 Min EMOM 10-8-6-4-2-2 Power Clean Getting heavier each Min 21-15-9 Wall Ball TTB KBS Post your scores to the Whiteboard.

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WOD Nov 12

Workout of the Day Warm-up Pre-Game 2 Building Laps WOD Partner 20 Min AMRAP 12 Push Press 12 KBS 12 Box Jumps Building Lap Post your scores to the Whiteboard.

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WOD Nov 11

Workout of the Day Warm-up 20 Good Mornings 20 Lying HollowRock 20 Supermans 20 Atomic Sit-ups Strength Stiff Legged Deads 4 x 10 WOD 3 Wise Men “Jeremy” 4 Min AMRAP 5 Hang SDnatch 10 Burpee Over Bar rest 2 Min “Ben” 4 Min AMRAP 10 Power Cleans 20 Pull-ups Rest 2 Min “Beau” 4

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WOD Nov 10

Workout of the Day Warm-up 20 Good Mornings 10 Hanging Straight Leg lifts 10 Wall Slides Strength Split Jerk 10-8-6-4-2 WOD 11 Min AMRAP 8 Deadlifts 225/135 12 TTB 16 DB Snatch 45/25 Post your scores to the Whiteboard.

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WOD Nov 9

Workout of the Day Warm-up Row 500 M 20 High Box Step ups 10 Ring Dips 25 Sit-ups Strength Back Squat 8 Min EMOM 4 Reps WOD 100 Double Unders 2:1 80 OWL 45/25 60 SDHP 95/65 40 Pushups 20 HSPU Post your scores to the Whiteboard.

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WOD Nov 8

Workout of the Day Warm-up 20 EB Front Squats 20 EB Fast Elbows 20 Stretch Lunges 20 Supermans Strength 8 Min EMOM 2 HEAVY Hang Squat Cleans WOD 9 Min AMRAP 6 Hang Cleans 95/65 9 Box Jump Overs 12 KBS 53/35 Post your scores to the Whiteboard.

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WOD Nov 7

Workout of the Day Warm-up 10 Wall Ball 20 Cal Airdyne 10 Inch Worms 20 Good Mornings Strength Front Squat 10-8-6-4-2 WOD 4 Rounds 10 Thrusters 50 Double Unders 10 Snatch 10 Burpees 95/65 Post your scores to the Whiteboard.

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WOD Nov 5

Workout of the Day Warm-up Pre-Game Wood Post R WOD CHOAS 1 Min Burpees 2 min KBS 3 min Push-ups 4 Min Double Unders 5 Min DeadLifts 4 Min Sit-ups 3 Min AirSquats 2 Min Pull-ups 1 Min Burpees 135/95 Post your scores to the Whiteboard.

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WOD Nov 4

Workout of the Day Warm-up 20 EB High Pulls 20 EB Presses 20 Med Ball Russian Twists 20 Good Mornings Stength 4 Rounds 12 V-ups 12 Bicycles 12 Hollow Rocks 12 Sec HollowRock Hold WOD 8 Min AMRAP 8 Hang Cleans 95/65 8 Push Jerks 8 Sit-ups 8 KBS 53/35 Post your scores to the

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WOD Nov 3

Workout of the Day Warm-up 20 High Box Step-ups 20 Ring Rows Row 500 M 25 Sit-ups Strength set of 12,10,8,6 Weighted Step-ups getting heavier each one WOD 4 Rounds 5 C2B 10 Power Cleans 20 Wall Ball Post your scores to the Whiteboard.

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WOD Nov 2

Workout of the Day Warm-up 20 Ring Rows 10 Ring Dips 10 Push-ups Strength Back Squat 5 x 5 WOD “RUN BMC” Run 2 Laps 1 Round Barbara Run 2 Laps 1 Round Mary Run 2 Laps 1 Round Cindy Post your scores to the Whiteboard.

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WOD Nov 1

Workout of the Day Warm-up Pre-Game WOD “The Seven” 7 Rounds 7 HSPU 7 Thrusters 135/95 7 K2E 7 Deads 245/135 7 Burpees 7 KBS 7 Pull-ups Post your scores to the Whiteboard.

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WOD Oct 31

Workout of the Day Warm-up Burgener Snatch 20 Stretch Lunges 10 Wall Slides 20 Jump Squats Strength Push Press 5 x 5 WOD 13 Min AMRAP 7 Burpees 7 Power Snatch 115/75 7 Box Jump Overs Post your scores to the Whiteboard.

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WOD Oct 29

Workout of the Day Warm-up Pre-Game WOD Complete 3 Rounds: 20 reps Pumpkin Ball Squat Cleans 20 reps Pumpkin Thrusters 20 reps Pumpkin Sit-ups 20 reps Pumpkin Wall Balls 20 reps Pumpkin Kettle Bell Swing 20 reps Burpess over Pumpkin Post your scores to the Whiteboard.

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WOD Oct 28

Workout of the Day Warm-up Partner PVC Stretch 20 OWL 25 GHD sit/ext Skill 8 min EMOM 2 rounds 3 Pos Snatch each min WOD 21-15-9 Power Snatch OHS K2E 95/65 Post your scores to the Whiteboard.

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WOD Oct 27

Workout of the Day Warm-up Run 2 Laps 20 Ring rows 10 Wall Walks Skill 15 Min Handstands Rope Climbs WOD 3 min AMRAP 12 Front Squats 95/65 9 Chest to Bar Pull-ups rest 3 Min AMRAP 12 Front Squats 12 Pull-ups rest 3 Min AMRAP 12 Front Squats 15 Ring Rows Post your scores

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WOD Oct 26

Workout of the Day Warm-up 20 Cal Airdyne 20 EB Front Squats 20 High Box Step-ups 20 EB Presses Strength Hang Squat Cleans 8-6-4-2 HERO WOD WED Fight Gone Bad 3 rounds / 1 min: Wall Ball Sumo Deadlift High Pull Box Jumps Push Press Row (Cal) 75/55 Post your scores to the Whiteboard.

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WOD Oct 25

Workout of the Day Warm-up 20 Good Mornings 20 EB High Pulls 20 Push-ups 5 min D/U work Strength/Skill 3 Rounds of 10: Single Arm OverHead Squat Stiff Legged Deadlifts WOD 4 Rounds for Time 20 Dead Lifts 205/115 15 Hang Cleans 95/65 10 Ring Dips Post your scores to the Whiteboard.

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WOD Oct 24

Workout of the Day Warm-up 500 M Row 15 Wall Slides 20 Supermans Strength Back Squat 10-8-6-4-2 WOD Thrusters 15-12-9-6-3 D/U’s 50-40-30-20-10 Burpees 10-10-10-10-10 Post your scores to the Whiteboard.

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WOD Oct 22

Workout of the Day Warm-up Pre-Game Wood Post Left Breast Cancer WOD Isabel meets Grace 30 Snatches into 30 Clean n Jerks One Bar–One weight RX is 135/95 with some post WOD fun with sleds n wheelbarrows Post your scores to the Whiteboard.

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WOD Oct 21

Workout of the Day Warm-up 2 Laps 10 Inch Worms 20 High Box Step-ups 20 Hanging Hollow Rock Strength Bench Press 10-8-6-4-2 WOD 8 Min AMRAP 10 Push Jerk 10 TTB 10 Box Jumps Post your scores to the Whiteboard.  

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WOD Oct 20

Workout of the Day Warm-up 20 GHD sit/ext 10 Ring Dips 20 High Box Step-ups Strength Push Press 10-8-6-4-2 WOD 50 Sit-ups 40 KBS 30 Push-ups 20 Back Squats 10 Burpees Then BACK UP!! Post your scores to the Whiteboard.

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WOD Oct 19

Workout of the Day Warm-up 20 Cal Airdyne 20 Ring Rows 20 Ball Slams 10 Min EMOM 6 K2E Then Plank for the rest of min WOD 21-15-9 Hang Snatch 95/65 Chin-ups Wall Ball Post your scores to the Whiteboard.

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WOD Oct 18

Workout of the Day Warm-up Row 500 M 10 Wall Walks 20 EB High Pulls 20 EB Front Squats 8 Min EMOM 5 Hang Squat Cleans @ 50% 1RM WOD 7 Min AMRAP 10 HSPU 10 Hang Cleans 10 Front Squats Post your scores to the Whiteboard.

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WOD Oct 17

Workout of the Day Warm-up 15 Wall Slides 20 Supermans 20 Good Mornings 2 Laps Strength Dead Lift 10-8-6-4-2 WOD 11 min AMRAP 6 Thrusters 115/75 8 STO 10 Dead Lifts 12 Bar over Burpees Post your scores to the Whiteboard.

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WOD Oct 15

Workout of the Day Warm-up Pre-Game WOD 50 Box Jumps 50 Wall Ball 50 Pull-ups 50 KBS 50 Push Press 50 DB Snatch 50 Hang Cleans 50 Push-ups Post your scores to the Whiteboard.

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WOD Oct 14

Workout of the Day Warm-up Row 500 M 10 Strict Pull-ups 10 Wall Walks Skill TABATA Push-ups Sit-ups Airsquats WOD Stations Bike Row Battle Rope KB-swing or SDHP Ball Slam Sledgehammer GHD 2 ROUNDS Post your scores to the Whiteboard.

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WOD Oct 13

Workout of the Day Warm-up 100 D/U’s / 50 D/U attempts 10 Inch Worms 2 Lengths Duck Walk Strength Back Squat 5 x 3 WOD 12 Min AMRAP 8 Burpees 16 Front Squats 24 Sit-ups Post your scores to the Whiteboard.

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WOD Oct 12

Workout of the Day Warm-up 2 Laps 20 Wall Slides 20 Good Mornings Skill 8 Min EMOM 1 Power Clean 1 Hang Squat Clean 1 Jerk 1 OHS 75/45 WOD 4 Rounds for Time 5 OHS 115/75 10 Hang Snatch 15 Dead Lifts (Snatch Grip) Post your scores to the Whiteboard.

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WOD Oct 11

Workout of the Day Warm-up 25 Cal Airdyne 20 EB Presses 20 High Box Step-ups 10 Atomic Sit-ups WOD 1 3 Rounds 1 Lap 30 D/U’s 3:1 10 Push Press 135/95 WOD 2 21-15-9 DB Thrusters 45/25 K2E Box Jumps Post your scores to the Whiteboard.

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WOD Oct 10

Workout of the Day Warm-up Row 500 15 Ring Rows 25 Ghd sit-up/ Ext Strength Pendalay Rows 2×8 2×6 2×4 WOD 4 Rounds 5 C2B Pull-ups 15 Hang Cleans 20 Wall Ball Post your scores to the Whiteboard.

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Sat Oct 8

Workout of the Day 3RD ANNUAL COLLEGE FOOTBALL THROWDOWN NO CLASSES!!! COME CHECK OUT THE EVENT AT 3000 NAVAJO ST, YORKTOWN HEIGHTS NY 10598 Post your scores to the Whiteboard.

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WOD Oct 7

Workout of the Day Warm-up 20 Cal Airdyne 20 Good Mornings 10 Wall Walks Partner PVC Stretch Strength Front Squat 2 x 6 2 x 4 2 x 2 WOD 9 Min AMRAP 20 DB Snatch 45/25 15 SDHP 53/35 10 Hang Snatch 95/65 Post your scores to the Whiteboard.

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WOD Oct 6

Workout of the Day Warm-up 30 Bicycles 10 Inch Worms 20 Good Mornings Strength 5 Rounds Body Weight Push Press Max Attempt Strict TTB Max Attempts WOD 5 Min 35 Wall Ball Buy-in then AMRAP 9 Deadlifts 9 Burpees rest 3 Min then 5 min 20 Wall Ball buy-in then AMRAP 6 Deadlifts 6 Burpees

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WOD Oct 5

Workout of the Day Warm-up 2 Laps 20 EB High Pulls 50 Soccer Hops Skill 4 Rounds 10 Lying HollowRock 10 V-ups 10 K2E 10 Sec Hollowrock Hold rest between rounds WOD 4 Laps 30 Hang Cleans 95/65 3 Laps 20 Hang Cleans 2 Laps 10 Hang Cleans Post your scores to the Whiteboard.

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WOD Oct 4

Workout of the Day Warm-up 20 Stretch Lunges 20 EB Stiff Legged Deadlifts 20 GHD Sits / Ext Skill 5 Supersets 10 Bulgarian Lunges 10 Glute Ham Raises WOD “JT” 21-15-9 HSPU Ring Dip Push-ups Post your scores to the Whiteboard.

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WOD Oct 3

Workout of the Day Warm-up 20 EB High Pull 20 Ring Rows 20 Wall Slides Row 500 M 8 Min EMOM 4 SDHP with Barbell 10 Airsquats WOD 15-12-9-6-3 Power Clean Pull-up Front Squat 115 / 75 Post your scores to the Whiteboard.

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WOD Oct 1

Workout of the Day Warm-up Pre-Game WOD 80 Sit-ups 6 Tire Flips 4 Farmers Carry 2 Overhead Med Ball Toss (lengths) 10 Burpee Dead Lifts Post your scores to the Whiteboard.

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WOD Sept 30

Workout of the Day Warm-up Row 500 M 10 Atomic Sit-ups 10 Ring Rows Strength Front Squat 10-8-6-4-2 WOD 4 Rounds 10 DB Snatch 10 Hang Cleans 95/65 10 K2E 10 Chin-ups Post your scores to the Whiteboard.

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WOD Sept 29

Workout of the Day Warm-up 50 Single Leg Jump Rope 20 Fast Elbows 25 GHD sit/ext Strength Hang Squat Clean 10-8-6-4-2 For Time 100 D/U’s 50 Wall Ball 25 OHS 95/65 100 D/U’s Post your scores to the Whiteboard.

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WOD Sept 28

Workout of the Day 20 Cal Airdyne 20 Airsquats 20 Snatch Grip High Pull 20 Snatch Balance Back Squats 10-8-6-4-2 WOD 10 Min AMRAP 10 C2B 10 Snatch 115/85 10 Burpees Post your scores to the Whiteboard.

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WOD Sept 27

Workout of the Day Warm-up 2 Laps 25 Supermans 15 Wall Slides Sumo Dead Lifts 10-8-6-4-2 8 Min AMRAP Run Lap 15 Thrusters 95/65 Post your scores to the Whiteboard.

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WOD Sept 26

Workout of the Day Warm-up 20 High Box Step-ups 20 Good Mornings 10 Ring Dips Row 500 M Strength 8 Min EMOM 2 Jerks Get Heavy!! WOD 21-15-9 Box Jump KBS Push-ups Post your scores to the Whiteboard.

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WOD Sept 24

Workout of the Day WE WILL BE CLOSED DUE TO THE BATTLE OF THE BOXES PLEASE COME DOWN TO CF WESTCHESTER IN PELHAM TO ROOT ON YOUR CFS TEAMMATES. IT STARTS AT 9:00 AM Warm-up Run 800 M WOD 50 Sit-ups 100 Mtn Climbers Run 400 M 50 Push-ups 100 Flutter Kicks Run 400 M

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WOD Sept 23

Workout of the Day Warm-up Row 500 M 10 Ring Dips 10 Atomic Sit-ups Airdyne–max calories in 1 min skill Rope Climbs WOD 2 Rounds 20 Push-ups Wood Post R 20 Hang Cleans WP-R 20 Bar Facing Burpees WP-R Post your scores to the Whiteboard.

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WOD Sept 22

Workout of the Day Warm-up 10 Inch Worms 25 GHD sits / ext 10 Wall Slides Skill 7 Min EMOM 20 Sec HandStand Holds WOD 5 Rounds 14 Pistols 14 KBS 14 D/U,s (2:1) or Bike or Row for Cal Post your scores to the Whiteboard.

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WOD Sept 21

Workout of the Day Warm-up 20 EB Presses 20 Ring Rows 10 Broad Jumps run 2 Laps Strength Front Squat Pause Reps–3 sec 5 x 5 WOD “Danny” 20 Min AMRAP 30 Box Jumps 20 Push Press 115/85 30 Pull-ups Post your scores to the Whiteboard.

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WOD Sept 20

Workout of the Day Warm-up Row 500 M 20 High Box Step-ups 20 Good Mornings Strength 6 Min EMOM 1 Power Clean 1 Hang Clean + Jerk work way up to heaviest WOD 10 Min AMRAP 3 sit-ups 3 Wall Ball 15 Deadlifts 6 Sit-ups 6 Wall Ball 15 Dead Lifts 9 Sit-ups 9 Wall

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WOD Sept 19

Workout of the Day Warm-up 20 Stretch Lunges Partner PVC Stretch 20 Ring Rows WOD 1 9-7-5 Burpee Pull-up Squat Snatch 135/95 WOD 2 15 Min AMRAP 50 D/U’s or Bench Hops Wood Post R 15 TTB or Lying HollowRock Post your scores to the Whiteboard.

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WOD Sept 17

Workout of the Day Warm-up Pre-Game WOD 30 Ring Push-ups WoodPost-R 30 Wall Ball WP-R 10 Tire Flips WP-R 30 Sledge Hammers WP-R 30 KBS WP-R 6 Farmers Carry WP-R Post your scores to the Whiteboard.

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WOD Sept 16

Workout of the Day Warm-up 20 Hanging Hollow Rock 20 Lying Hollow Rock 20 Supermans 2 Laps Strength Back Squat 5 min EMOM 3 Back Squats 12 Airsquats WOD 2 Rounds 20 Push-ups 20 Sit-ups 20 Power Clean + Jerk Post your scores to the Whiteboard.

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WOD Sept 15

HAPPY BIRTHDAY GEORGE AND BOBBY D!!!! Workout of the Day Warm-up 25 Good Mornings Bullet Proof Shoulders Strength 8 min EMOM 4 Deadlifts WOD 4 Rounds 12 SA DB/KB Squat Snatch 8 K2E 12 Push Press 8 Weighted Step-ups Post your scores to the Whiteboard.

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WOD Sept 14

Workout of the Day Warm-up Row 500 M 20 EB High Pulls 20 Good Mornings Strength Hang Cleans UNBROKEN 10-8-6-4-2 185/95 WOD 50 Wall Ball 50 D/U’s 2:1 40 Box Jumps 40 TTB 30 Pull-ups 30 Burpees 20 DB Cleans 20 Jerks 10 Snatches 10 HSPU 20 Min CAP 135/85 Post your scores to the

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WOD Sept 13

Warm-up 20 Stretch Lunges 20 Good Morning 20 EB Presses 20 Cal Airdyne WOD 1 3 Rds 50 D/U’s. 2:1 20 Dbl KB/DB OWL WOD 2 5 min AMRAP 15 Burpees 21 DL. 115/75 5 min 10 Burpees 15 FS 5 min 5 Burpees 9 Thrusters

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WOD Sept 12

Warm-up 10 Wall Slides 10 Ring Rows 2 Laps Skill 10-1 C2B Pistols WOD 21-15-9 OHS. 95/65 HSPU 400 M Run

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WOD Sept 10

Workout of the Day Warm-up Wood Post Left Stretch n Roll Team WOD 3 min AMRAP each station Push Press 95/65 Burpees Wall Ball Box Jump Sit-ups Wood Post Runs Right Score is total reps combined Post your scores to the Whiteboard.

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WOD Sept 9

Workout of the Day Warm-up 20 EB High Pulls 25 GHD Sits / Ext 20 Cal Airdyne 8 Min EMOM 1 Power Clean 2 Hang Cleans 1 Jerk 4 RFT Wood Post R 30 KBS 20 DB Snatch Post your scores to the Whiteboard.

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WOD Sept 8

Workout of the Day Warm-up 2 Laps 10 Wall Slides Partner PVC Stretch Strength Back Squats 4 x 6 WOD 5 RFT 10 Power Snatch 10 Box Jumps Post your scores to the Whiteboard.

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WOD Sept 7

Workout of the Day Warm-up Row 500M 10 Inch Worms 20 Hollow Rock to Superman Skill 12-9-6-3 HSPU :30 sec Pull-up Dead Hang between sets WOD 10-8-6-4-2 Thrusters 115/85 100-80-60-40-20 D/U’s Post your scores to the Whiteboard.

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WOD Sept 6

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 EB High Pulls Skill 5 Min AMRAP 7 Burpees 7 C2B Pull-ups WOD 5 Rounds 10 Power Cleans 10 Front Squats 10 STO Post your scores to the Whiteboard.

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WOD Sept 5

Workout of the Day Warm-up Pre-Game WOD 5 Rounds 12 Burpee Deadlifts 225/115 4 Tire Flips 12 Burpee Wall Ball 2 Farmers Carry 45/25 12 DB/KB Thrusters 45/25 Wood Post R with HEAVY OBJECT Post your scores to the Whiteboard.

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WOD Sept 3

Workout of the Day Warm-up Pre-Game WOD 5 Rounds 10 Reps of Each Push Press 95/65 K2E OWL Chin-ups Ball Slams Wood Post R Post your scores to the Whiteboard.

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WOD Sept 2

Workout of the Day Warm-up Burgener Clean 2 Laps 50 Single Leg Jump Rope Skill 8 Min EMOM 1st :30 2 Hang Cleans 2nd :30 1 Squat Clean WOD 21 Hang Cleans 115/75 21 Bar over Burpees 100 D/U’s 2:1 15 HC 15 BoB 75 D/U’s 9 HC 9 BoB 50 D/U’s Post your scores

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WOD Sept 1

Workout of the Day Warm-up 20 High Box Step-ups 20 Supermans Crab Walk Strength Front Squat 20 Reps 135/85 20 Reps 155/95 20 Reps 185/115 WOD 4 Rounds 20 Weighted Box Step-ups 20 D/U’s 3:1 20 Push-ups Post your scores to the Whiteboard.

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WOD Aug 31

Workout of the Day Warm-up D/U work 20 EB Presses 20 Sit-ups 20 Hanging Hollow Rock Strength Push Press 20 Reps 115/75 20 Reps 135/85 20 Reps 155/95 WOD 12 Min Team AMRAP GHD Sit-ups Box Jumps DB Snatch 45/25 Burpees 1 Min in each station / 3 Rounds Post your scores to the Whiteboard.

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WOD Aug 30

Workout of the Day Warm-up 2 Laps 15 Supermans 15 Good Mornings Strength Barbell SDHP 5 x 5 WOD 0-5 min AMRAP 15 Wall Ball 10 T2B 5-10 Min 15 Sit-ups 10 Thrusters 115/85 10-15 Min 15 KBS 10 Power Cleans 115/85 Post your scores to the Whiteboard.

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WOD Aug 29

Workout of the Day Warm-up 10 Wall Slides 20 Push-ups 20 Stretch Lunges Strength Accessory 10-9-8-7-6-5-4-3-2-1 Ring Dips GHD Hamstring WOD 15 OHS 95/65 15 C2B 15 Squat Snatch 15 C2B 15 Front Squat 15 C2B 15 Squat Clean 15 C2B Post your scores to the Whiteboard.

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WOD Aug 27

Workout of the Day Warm-up Wood Post L 25 GHD Sit-ups / Ext WOD 50 KBS 50 Pull-ups 50 Sledge Hammers 50 Farmers Carry Walking Lunges 50 KB/DB Thrusters EVERY EVEN MIN ON CLOCK DO 5 BURPEES Post your scores to the Whiteboard.

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WOD Aug 26

Workout of the Day Warm-up Row 500 M 20 Ring Rows 2 x 10 Ring Dips Strength C2B Pull-ups 5 x 5 WOD 50 DB Snatch 45/25 40 K2E 30 SA KBS 44/25 20 Wall Ball 10 OHS 95/65 Post your scores to the Whiteboard.

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WOD Aug 25

Workout of the Day Warm-up 20 Cal Airdyne 20 EB Front Squats 20 EB Presses Strength 5 Min EMOM 2 Front Squats + 1 Split Jerk 5 Min EMOM 5 Stiff Legged Deads WOD 20 Thrusters 75/45 30 BFB 20 Thrusters Post your scores to the Whiteboard.

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WOD Aug 24

Workout of the Day Warm-up 10 Wall Slides 20 High Box Step ups 30 Med Ball Side Twists Strength Accessory 4 x 10 Glute Ham Raises 3 x 8 DB Bulgarian Lunges 2 x 20 Weighted Good Mornings WOD 5 Rounds 10 Back Squats 50% 1RM Wood Post R Post your scores to the Whiteboard.

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WOD Aug 23

Workout of the Day Warm-up 1 K Airdyne (.621 miles) Burgener Snatch 15 Wall Slides WOD 1 8 Min Ascending Ladder 3 Power Snatch 115/85 3 TTB 6 PS 6 TTB 9 PS 9 TTB and so on WOD 2 40-30-20-10-20-30-40 D/U’s 2:1 Airsquats Post your scores to the Whiteboard.

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WOD Aug 22

Workout of the Day Warm-up 2 Laps 10 Wall Walks 20 Good Mornings 20 GHD Sits / Hamstrings Strength 8 Min EMOM 2 Hang Squat Cleans 75 % 1 RM WOD 15-10-5 Deadlifts 225/135 HSPU Burpees Post your scores to the Whiteboard. Marissa   105    8:50 Anthony  205    7:45 Steve      

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WOD Aug 20

Workout of the Day Warm-up Pre-Game WOD 10 Rounds 10 DB Snatch 10 OWL 10 Sit-ups 10 Push-ups 10 Push Press 10 SDHP LAP Post your scores to the Whiteboard.

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WOD Aug 19

Workout of the Day Warm-up 2 Laps 30 Med Ball Side twists 20 EB Stiff Legged Deads WOD 1 3 Rounds 60 D/U’s 2:1 15 Deadlifts 225/135 WOD 2 40-30-20-10 T2B Wall Ball Post your scores to the Whiteboard.

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WOD Aug 18

Workout of the Day Warm-up 20 High Box Step ups 20 EB High Pulls 20 EB Fast Elbows Strength 10 Min to Find 1RM Front Squat WOD 2 50 Box Step Overs 45/25 15 Power Cleans 135/95 50 Box Step Overs 10 Clean and Jerks Post your scores to the Whiteboard.

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WOD Aug 17

Workout of the Day Warm-up 30 Cal Airdyne 25 EB Presses 25 Sit-ups Strength 10 Min to work up to 1 RM JERKS WOD 3 RDS 30 DB/KB Squat Cleans 20 Burpees Post your scores to the Whiteboard. Diane    13:14 Sarah     13:12 Todd      18:19 Bill         14:07

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WOD Aug 16

Workout of the Day Warm-up 20 Stretch Lunges 2 Lengths Duck Walk 20 Tricep Push-ups 2 Laps Strength Split Squat Presses 4 x 8 WOD 12-9-6-3 Thrusters 95/65 Ring Dips Post your scores to the Whiteboard. Erik     4:50 Rx Greg    2:56 DL       3:00 Toni    3:29 Mair    3:40

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WOD Aug 15

Workout of the Day Warm-up 10 Ring Dips 10 Ring Rows Row 500 M Skill Max Attempts Push-ups T2B / K2E WOD 20 min AMRAP 8 Pull-ups 8 Box Jumps 12 KBS Post your scores to the Whiteboard. Sarah              35   11 Nicole            

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WOD Aug 12

Workout of the Day Warm-up 20 Good Mornings 25 GHD 100 Mtn Climbers Stations 2 Rounds 1 min Each Row Airdyne Ropes Sledgehammer GHD WOD 50 DB Snatch 40 KBS 30 Sit-ups 20 Burpees 10 OHS 115/85 Post your scores to the Whiteboard.

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WOD Aug 11

Workout of the Day Warm-up 2 Laps 20 Wall Slides 20 EB Snatch Strength 10 Min to Find 1RM Back Squat WOD 30 T2B 15 Hang Squat Snatch 115/85 60 D/U’s 3:1 15 Hang Squat Snatch 30 T2B Post your scores to the Whiteboard.

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WOD Aug 10

Workout of the Day Warm-up D/U Work 20 High Pulls 20 Fast Elbows WOD 1 10 Min EMOM 1 Power Clean 1 Hang Squat Clean WOD 2 3 Rounds 3 min AMRAP 3 Power Cleans 135/95 6 Push-ups 9 Airsquats 2 min rest between Rounds Post your scores to the Whiteboard. Daine     55

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WOD Aug 9

Workout of the Day Warm-up 2 Laps 25 Good Mornings 20 High Box Step ups Class Prep 20 Rounds Pause Knee Deads Strength 10 Min to find 1RM DeadLift WOD 21-15-9 Thruster Box Jumps Post your scores to the Whiteboard.

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WOD Aug 8

Workout of the Day Warm-up Partner PVC Stretch 10 Inch Worms Row 500 M Class Prep 15 Rounds 3 Position Pause Snatch Strength 10 Min to find 1 RM Snatch WOD 10 Min EMOM 5 Front Squat 80% 10 HSPU Post your scores to the Whiteboard.

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WOD Aug 6

Workout of the Day Warm-up Pre-Game WOD 1 Death by Wannamaker 10 min Cap WOD 2 Wood Post R 30 Wall Ball Wood Post R 30 KBS Wood Post R 30 OWL Wood Post R 30 K2E Wood Post R 30 Push-ups Post your scores to the Whiteboard.

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WOD Aug 5

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WOD Aug 4

Workout of the Day Warm-up Partner PVC Stretch 20 Good Mornings 20 Cal Airdyne Strength Clean Pulls 6 x 3 WOD “Jack” 20 Min AMRAP 10 Push Press 95/65 10 KBS 53/35 10 Box Jumps Post your scores to the Whiteboard. Tony        10+4 BMFB       8+5 Anthony   11 Justin

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WOD Aug 3

Workout of the Day Warm-up Row 500 M 20 GHD SU / EXT 20 Stretch Lunges SKill 10-1 Ring Dips 1-10 T2B Strength Front Squat 3 x 6 WOD 3 Rds of Cindy 1 Rd of DT 2 Rds Cindy 1 DT 1 Cindy 1 DT Cindy 5 Pull-ups 10 push-ups 15 Airsquats DT 12

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WOD Aug 2

Workout of the Day Warm-up 20 Sit-ups 20 High Box Step-ups 20 EB Presses WOD 1 6 Min EMOM 2 Back Squats HEAVY rest of Min AMRAP K2E WOD 2 Freddy’s Revenge 5 Rounds 5 STO 185/135 10 Burpees Post your scores to the Whiteboard. Anthony   55   10:36 Todd        

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WOD Aug 1

Workout of the Day Warm-up 2 Laps 10 Wall Slides 20 Ring Rows WOD 1 10 min AMRAP 10 Hang Squat Snatch 10 OHS 10 Power Cleans 10 Thrusters 10 SDHP 95/65 WOD 2 4 Rounds 21 – D/U’s 15 – Wall Ball 9 – C2B Post your scores to the Whiteboard. Laurie    

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WOD July 30

Workout of the Day Warm-up 2 Laps Pre-Game WOD 80 Sit-ups 6 Laps Farmers Carry 40 Med Ball OHS 20 Sledge Hammers 10 Burpee Deadlifts 5 Tire Flips Post your scores to the Whiteboard.

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WOD July 29

Workout of the Day Warm-up 20 Stretch Lunges 2 Laps 20 Ab Rollouts Strength 3 x 10 Stiff Legged Deads 3 x 6 Bulgarian Lunges Surfer on Acid 3 Rounds Wood Post R 21 Burpees Post your scores to the Whiteboard.

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WOD July 28

Workout of the Day Warm-up 10 Inch Worms 10 Atomic Sit-ups 10 Tricep Push-ups Strength 10 Min EMOM Clean + Jerk WOD 4 Rounds 15 HSPU 12 T2B 9 Ring Dips Post your scores to the Whiteboard. Nicole    75     7:55 Jayne    55      7:58 Nick    175      8:29

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WOD July 27

Workout of the Day Warm-up 20 Ring Rows 20 Hip Thrusters 2 Laps Skill Handstands Rope Climbs Strict Pullups WOD PK 5 Rounds 10 Back Squats 225/155 10 Dead Lifts 275/185 Wood Post R Post your scores to the Whiteboard. Laurie       18:15 Stacey       18:15 Diane        17:40

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WOD July 26

Workout of the Day Warm-up 1 min MAX Cal on Airdyne Partner PVC Stretch EB Snatch Progression Strength EMOM 1-8 Squat Snatch rest 2 min 10-18 Squat Clean + Jerk WOD 3 RFT 10 Alt Single Arm DB Clean 10 Alt DB Snatch 10 Pistols Post your scores to the Whiteboard. Tony      

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WOD July 25

Workout of the Day Warm-up 25 Good Mornings 20 Wall Slides 20 High Pulls 20 Fast Elbows Strength Push Press 2 x 8 60% 2 x 6 70% 2 x 4 80% WOD Wittman 7 Rounds 15 KBS 53/35 15 Power Cleans 95/65 15 Box Jumps Post your scores to the Whiteboard. Todd    

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