WOD Jan 24

Workout of the Day Warm-up 20 Sit-ups 20 Stretch Lunges 20 Wall Slides 20 Good Mornings Strength Deadlifts 10-8-6-4 WOD 15-12-9-6-3 TTB Box Jumps 30 D/U’s after each set Post your scores to the Whiteboard.

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WOD Jan 23

Workout of the Day Warm-up 20 Push-ups 20 EB Presses 20 Supermans Row 500 M Strength Bench Press 10-8-6-4 WOD 1 HSPU after each set 23 Thrusters 41 Deadlifts 76 KBS Post your scores to the Whiteboard.

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WOD Jan 21

Workout of the Day Warm-up Pre-Game Pick 6 WOD Partner 50 Bar over Burpee 50 Clean and Jerk 40 Bar over Burpee 40 Front Squats 30 Bar over Burpee 30 Shoulder to Overhead 20 Bar over Burpee 20 Thrusters Post your scores to the Whiteboard.

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WOD Jan 20

Workout of the Day Warm-up Row 500 M 20 Supermans 25 GHD Sits / Ext Strength Deadlift 5 x 5 WOD 12-9-6 Hang Squat Clean Burpee C2B rest 2 min 12-9-6 Deadlift Burpee TTB Post your scores to the Whiteboard.

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WOD Jan 19

Workout of the Day Warm-up 20 Good Mornings 20 High Pulls 20 Fast Elbows Strength Hang Cleans 5 x 5 WOD 5 Wannamakers 25 KBS 4 Wannamakers 20 DB Snatch 3 Wannamakers 15 SDHP 2 Wannamakers 10 DB Thrusters 1 Wannamaker 10 DB Hang Squat Clean Post your scores to the Whiteboard.

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WOD Jan 18

Workout of the Day Warm-up 15 Ring Rows 20 EB Snatch High Pull 20 Cal Airdyne Strength Snatch 5 x 5 WOD 4 Rounds 25 Wall Ball 15 Power Snatch 5 Muscle-ups Post your scores to the Whiteboard.

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WOD Jan 17

Workout of the Day Warm-up 10 Wall Slides 10 Atomic Sit-ups Row 500 M Strength Back Squats 5 x 5 Squat Program WOD 12 Min AMRAP 12 Burpees 12 TTB 12 DBL unders 3:1 Post your scores to the Whiteboard.

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WOD Jan 16

Workout of the Day Warm-up 5 Inch Worms 20 Good Mornings 10 Wall Slides WOD 1 Partner 50-40-30-20-10 Airsquats Situps WOD 2 15 min AMRAP 10 Push Press 115/75 10 KBS 53/35 10 Box Jumps Post your scores to the Whiteboard.

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WOD Jan 14

Workout of the Day Warm-up Pre-Game WOD Widowmaker 2 Rounds 10 HSPU 20 Box Jumps 30 Pull-ups 40 Pull-ups 50 Double Unders 10 K2E 20 Dips 30 Burpees 40 Sit-ups 50 Airsquats Post your scores to the Whiteboard.

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WOD Jan 13

Workout of the Day Warm-up 20 EB Presses 20 Good Mornings 20 Stretch Lunges Strength Snatch Balance into 2 OHS 5 Rounds WOD 3-6-9-12-15-12-9-6-3 Deadlift 205 / 135 HSPU Post your scores to the Whiteboard.

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WOD Jan 12

Workout of the Day Warm-up 5 Inch Worms 10 Wall Slides 25 GHD Ext/Sits Strength Romanian Dead Lifts 5 x 5 Squat Program WOD For Time: 120 Push-ups every minute on the minute : 12 Airsquats Post your scores to the Whiteboard.

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WOD Jan 11

Workout of the Day Warm-up Over n under Fence Partner PVC 20 EB Snatch High Pull 10 Jump Squats Skill Gymnastic: Strict Pull-ups Rope Climbs HSPU / HS Walks Squat Program WOD 42 Wall Ball 21 Power Snatch 30 Wall Ball 15 Power Snatch 18 Wall Ball 9 Power Snatch 95 / 65 Post your

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WOD Jan 10

Workout of the Day Warm-up Row 500 M 15 Ring Rows 20 Good Mornings Strength 5 x 5 Pendalay Row in between each set do 3 HSPU Squat Program WOD 9 min AMRAP 5 Squat Cleans 155/105 10 Bar Facing Burpees 15 Pull-ups Post your scores to the Whiteboard.

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WOD Jan 9

Workout of the Day Warm-up 10 Wall Slides 20 High Box Step ups 20 Cal Airdyne 50 Bicycles Strength 15 min to Find 1 Rep Max Front Squat WOD 7 Rounds for Time 7 Thrusters 95/65 20 Double Unders 2:1 Post your scores to the Whiteboard.

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WOD Jan 6

Workout of the Day Warm-up 50 Single Leg Jump rope 20 EB OHS 20 EB High Pulls Strength 15 Min to Work up to 1 Rep Max Power Clean WOD “BULL”ish 2 Rounds 200 Double Unders 2:1 50 OHS 50 Sit-ups Post your scores to the Whiteboard.

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WOD Jan 5

Workout of the Day Warm-up 20 GHD Exts 20 Good Mornings Row 500 M Strength 15 Min to Work up to 1 Rep Max Deadlift WOD “Santora”ish 3 Rounds 1 Min Squat Cleans 155/95 1 Min Deadlifts 225/155 1 Min Burpees 1 Min Jerks 155/95 Post your scores to the Whiteboard.

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WOD Jan 4

Workout of the Day Warm-up 10 Wall Slides Partner PVC Stretch 20 EB Back Squats 20 EB Snatches STRENGTH 15 min to work your way to 1 Rep Max Back Squat WOD “ISABEL” 30 Snatches 135 / 85 Post your scores to the Whiteboard.

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WOD Jan 3

Workout of the Day Warm-up 10 Ring Rows 10 Tricep Push-ups 10 Sit-ups 20 EB Presses Row 500 M Strength MAX WEEK 15 Min to work your way up to 1 Rep Max Push Press WOD “CINDY” 20 Min AMRAP 5 Pull-ups 10 Push Ups 15 Airsquats Post your scores to the Whiteboard.

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WOD Dec 30

Workout of the Day Warm-up Pre-Game WOD Stations 1 Min Each Station Running Clock / Rest 2 Min after Round Airdyne Rower GHD Step-ups K2E Battle Ropes SDHP Russian Twists w Med Ball Coaches Challenge 3rd Round :30 Seconds each Station Running Clock GO HARD!!!! Post your scores to the Whiteboard.

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WOD Dec 29

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 2 Lengths Duck Walk SKill Choose one: 3 sets of 10 Unbroken HSPU 4 sets of 8 6 sets of 5 10 sets of 3 rest as needed between sets WOD 4 RFT 20 Thrusters 75/55 20 KB Swing 20 Burpees 20 C2B Post

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WOD Dec 28

Workout of the Day Warm-up 20 Good Mornings 10 Wall Slides 20 Cal Airdyne 100 Mountain Climbers Strength / Skill Single Arm Overhead Squats 4 x 6 WOD 50 Wall Ball 10 Deadlifts 225/135 40 Wall Ball 20 Deadlifts 30 Wall Ball 30 Deadlifts 20 Wall Ball 40 Deadlifts 100 Double Unders 2:1 Post your

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WOD Dec 27

Workout of the Day Warm-up 20 EB High Pulls 20 Fast Elbows 20 Bicycles Row 500 M Strength Stiff legged Dead Lifts 4 x 5 WOD HAPPY BIRTHDAY VICTORIA 2 Rounds 12 Burpees 25 Hang Cleans 27 TTB 91 Double Unders 2:1 Post your scores to the Whiteboard.

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DEC 25

WE ARE CLOSED MERRY CHRISTMAS TO ALL AND TO ALL A GREAT WOD !!

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WOD Dec 24

Workout of the Day WOD 12 DAYS OF CHRISTMAS MERRY CHRISTMAS AND HAPPY HANUKKAH TO ALL AND A VERY HAPPY AND SAFE HOLIDAY SEASON Post your scores to the Whiteboard.

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WOD Dec 23

Workout of the Day Warm-up 12 Days of Christmas 12 to 1 20 Sit-ups 20 Good Mornings WOD 15.1 9 Min AMRAP 15 TTB 10 Deadlifts 115 / 75 5 Snatch 15.2 6 Min 1 RM Clean and Jerk Post your scores to the Whiteboard.

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WOD Dec 22

Workout of the Day Warm-up 12 Days of Christmas 11 to 1 10 Wall Slides 20 EB Presses Strength Pull-ups 5 x 5 STRICT OR WEIGHTED WOD 11.3 5 Min AMRAP Squat Clean Jerk 165 / 110 Post your scores to the Whiteboard.

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WOD Dec 21

Workout of the Day Warm-up 20 Cal Airdyne 25 GHD Sits / Ext 12 Days of Christmas 10 to 1 Strength Push Press 5 x 5 WOD 14.5 21-18-15-12-9-6-3 Thrusters 95/65 Burpees Post your scores to the Whiteboard.

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WOD Dec 20

Workout of the Day Warm-up 12 Days of Christmas 9 to 1 20 Supermans 10 Ring Dips 20 High Box Step ups Strength Front Squat 5 x 5 70% + WOD 11.2 15 Min AMRAP 9 Deadlifts 155/100 12 Push-ups 15 Box Jumps Post your scores to the Whiteboard.

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WOD Dec 19

Workout of the Day Warm-up 12 days of Christmas Row 500 M 20 Good Mornings WOD 1 6 min AMRAP 30 Double Unders 10 Power Snatch. 75/55 WOD 2 Partner 12 Min AMRAP 8 OH Lunges. 75/55 8 Bar Over Burpees 8 K2E One person working at a time Post your scores to the Whiteboard.

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WOD Dec 17

Workout of the Day Warm-up 12 Days OF Christmas WOD 50 Box Jumps 50 KBS 50 Walking Lunges 50 K2E 50 Push Press 50 Supermans 50 Wall Ball 50 Burpees 50 Double Unders 3:1 Post your scores to the Whiteboard.

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WOD Dec 16

Workout of the Day Warm-up Partner PVC Stretch 10 Inch Worms 5 Ring Dips, 4 SDHP, 3 Thrusters, 2 Squat Cleans, 1 HSPU SKILL 3 Rounds 12 Hanging Hollow Rock 12 K2E 12 Lying Hollow Rock 12 Bicycles WOD 12.2 10 Min Snatch 75/45 30 Reps 135/75 30 Reps 165/100 30 Reps 210/120 30 Reps

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WOD Dec 15

Workout of the Day Warm-up 20 EB Presses 10 Wall Slides Row 500 M 4 SDHP, 3 Thrusters, 2 Squat Cleans, 1 HSPU Conditioning 2 Rounds 20-16-12-8-4 Pistols DB Snatch WOD 3 Rounds 3 Min AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks Getting heavier each Round Post your scores to the Whiteboard.

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WOD Dec 14

Workout of the Day Warm-up 2 Lengths Duck Walk 20 V-ups 50 Bicycles 3 Thrusters, 2 Squat Cleans, 1 HSPU Strength Back Squats 5 x 3 75%+ WOD 80-60-40-20 Double Unders 2:1 40-30-20-10 Wall Ball 20-15-10-5 TTB Post your scores to the Whiteboard.

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WOD Dec 13

Workout of the Day Warm-up 5 Inch Worms 20 Stretch Lunges 10 Push ups 20 Cal Airdyne 2 Squat Cleans, 1 HSPU WOD 1 21-15-9-6-3 Ring Push Ups Sit-ups WOD 2 5 Rounds 5 DB Deadlifts 5 DB Hang Squat Clean 5 DB Front Squats 5 DB STO 1 min Rest btwn Rounds Post your

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WOD Dec 12

Workout of the Day Warm-up 5 min D/U work 20 Good Mornings 20 Supermans 20 High Box Step-ups 1 HSPU WOD 1 9 min EMOM 0-3 4 Clean High Pulls 3-6 3 Hang Squat Cleans 6-9 2 Hang Squat Cleans + 1 Jerk WOD 2 14.3 8 min AMRAP 10 DeadLifts 135/95 15 Box Jumps

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WOD Dec 10

Workout of the Day 2 Rounds 20 Box Jumps 10 K2E 20 SDHP 10 Sit-ups 20 Push-ups 10 V-ups 20 Wall Ball 10 Bicycles 20 Burpees 10 Russian Twists Post your scores to the Whiteboard.

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WOD Dec 9

Workout of the Day Warm-up 20 EB High Pulls 20 Ring Rows Row 500 M Strength Clean Pulls 6 x 2 In between sets do 10 sit-ups WOD 10-9-8-7-6-5-4-3-2-1 Hang Squat Cleans 75/55 Pull-ups Post your scores to the Whiteboard.  

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WOD Dec 8

Workout of the Day Warm-up 20 Cal Airdyne 50 Bicycles 20 SA OHS 10 Wall Slides Strength Back Squat 5 x 5 WOD 15 Min AMRAP 10 Thrusters 95/65 10 Burpees 10 K2E 10 DB Snatch 45/25 Post your scores to the Whiteboard.

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WOD Dec 7

Workout of the Day Warm-up 20 KB Stiff Legged Deads 10 Tricep Push-ups 20 Goblet Squats 20 Sit-ups 50 Single Leg Jump Rope Strength Snatch 3 @ 60 % 3 @ 65% 3 @ 70% 2+ @ 75% WOD 35-25-15 KBS 53/35 Push-ups Front Squat 75/55 K2E Post your scores to the Whiteboard.

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WOD Dec 6

Workout of the Day Warm-up 1 min Max Cal Airdyne 20 Single leg hip Thrusters 12 Push-ups 5 Inch Worms Strength Bench Press 5 x 5 WOD 1 3 rounds 100 D/U’s 2:1 20 Med Ball over the Shoulder WOD 2 7 Min AMRAP 10 Ring Dips 10 Chin-ups 10 Burpees Post your scores to

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WOD Dec 5

Workout of the Day Warm-up Row 500 M 20 Good Mornings 20 V-ups 20 EB Presses Strength Hang Clean and Press 2+1 at 65%, 70%, 75%, 80%, 85% WOD 16.4ish 55 Deadlifts 225/155 55 Wall Balls 55 HSPU Post your scores to the Whiteboard.

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WOD Dec 3

Workout of the Day Warm-up 2 Laps Pre-Game HERO WOD Lumberjack 20 20 Deadlifts Run 20 KB Swings Run 20 OHS Run 20 Burpees Run 20 Pull-ups Run 20 Box Jumps Run 20 DB Squat Cleans Run Post your scores to the Whiteboard.

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WOD Dec 2

Workout of the Day Warm-up Row 500 M 20 Hanging Hollow Rock 20 Supermans 20 EB Snatch High Pull Strength Snatch High Pull 4 x 4 WOD 4 Rounds for Time 5 C2B Pull-ups 10 Squat Snatch 95/65 15 Box Jump Overs Post your scores to the Whiteboard.

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WOD Dec 1

Workout of the Day Warm-up 20 High Box Step-ups 20 Gobblet Squats 20 EB Presses Endurance Back Squats 4 x 20 Each Set is UNBROKEN WOD 11 Min AMRAP 20 DB Snatch 45/25 10 OHS 95/65 20 Front Rack Lunges 10 HSPU Post your scores to the Whiteboard.

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WOD Nov 30

Workout of the Day Warm-up 25 Cal Airdyne 10 Ring Dips 20 Ring Rows 5 Inch Worms Strength Split Jerks 2 x 8 2 x 6 2 x 4 WOD 100 Double Unders 2:1 50 Airsquats 40 Sit-ups 30 Wall Ball 50 Push-ups 40 Pull-ups 30 Thrusters 100 Double Unders 2:1 Post your scores to

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WOD Nov 29

Workout of the Day Warm-up Row 500 M 20 High Box Step-ups 20 EB Presses 25 GHD Sits / Ext Strength Front Squat 8-6-4-2-2 WOD 21-15-9 Box Jump Push Press 95 / 65 REST 2 MIN 15-12-9 Box Jump Overs Push Press 115 / 75 Post your scores to the Whiteboard.

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WOD Nov 28

Workout of the Day Warm-up 20 EB High Pull 20 Fast Elbows 20 EB Presses 10 Wall Slides D/U work Strength Hang squat clean. 8-6-4-2-2 4 rounds. 8 clean n jerk 16 KBS 8 Burpees. 16 K2E Post your scores to the Whiteboard.

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WOD Nov 26

Workout of the Day Warm-up Pre-Game WOD “Aaliyah” 30 DeadLifts 225/135 30 Push Press 95/65 30 Box Jumps 30 KBS 53/35 30 HSPU 30 K2E 30 Burpees Post your scores to the Whiteboard.

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WOD Nov 25

Workout of the Day Warm-up 200 Jump Rope 20 Good Mornings 20 EB Presses WOD “The Good Purge” 21-15-9 95/65 SDHP Hang Cleans Front Squats Push Jerks Burpees Post your scores to the Whiteboard.

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WOD Nov 24

Workout of the Day HAPPY THANKSGIVING!! Warm-up Pre-Game Back by popular demand !! Turkey Day Massacre 30 Min AMRAP 3 Team WOD Each Member will be working at same time Member #1 will Run Member #2 will be completing a Gymanstic Movement Member #3 will be completing Barbell GTO 95/65 Post your scores to the

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WOD Nov 23

Workout of the Day HAPPY BIRTHDAY STEVE S. Warm-up Row 500 M 20 Ring Rows 20 Rev Fly w Band Skill 4 Rounds 10 V-ups 10 Hollow Rock 10 Bicycles 10 sec Hollow Rock hold WOD “FRAN” 21-15-9 Thrusters 95/65 Pull-ups Post your scores to the Whiteboard.

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WOD Nov 22

Workout of the Day Warm-up 25 Cal Airdyne 25 Supermans 10 Wall Slides 10 Stretch Lunges Strength Back Squat 5 x 5 WOD 2-4-6-8-10 Hang Squat Clean T2B Deadlift Burpee 3 Rounds 1st 96/65 2nd 115/75 3rd 135/85 Post your scores to the Whiteboard.

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WOD Nov 21

Warm-up Partner PVC Row 500 M 2 x 10 Good Mornings 2 x 10 SA OHS SKILL Snatch Work 3 Position Aggressive High Pull Snap Finish WOD 4 Rounds 1 min Max Wall Ball Rest 1 min 1 min Max KB Swings Rest 2 min Score is min with lowest score in either WB or

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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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