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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WOD July 23

Workout of the Day Warm-up Pre-Game WOD Med Ball Run Wood Post Left 5 Rounds 10 Pull-ups 20 Push-ups 30 Airsquats Med Ball Run Wood Post Left Post your scores to the Whiteboard. Jayne DL             20:24 Nicole       30:50 Kris            34:50 Mike

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WOD July 22

Workout of the Day Warm-up 25 GHD Sits / Ext 20 High Box Step Ups 20 Cal Airdyne Skill OH Complex 10 Rounds 1 Snatch Grip High Pull 1 Hang Snatch 1 OHS WOD Event 3 50 KBS 53/35 25 Med Ball / Wall Sit-ups (sit up w med ball OH, toss it onto wall)

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WOD July 21

Workout of the Day Warm-up 25 Good Mornings 100 Jump Rope 20 Wall Slides 20 Stretch Lunges Event 1 Run Wood post to the RIGHT then to the Wood Post to the LEFT. Event 2 7 Min Clock Every 30 sec perform 1 Dead Lift Women opening weight 55 lbs Men opening weight 135 lbs

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WOD July 20

Workout of the Day Warm-up 20 EB Presses Bulletproof Shoulders 50 Bicycles Strength Back Squat 5-4-3-2-1 WOD 21-15-9-6-3 HSPU T2B Wall Ball Post your scores to the Whiteboard. Bill          10:40 Tony       11:50 Nick         9:05 Anthony  8:57 Sarah       8:45 Laurie    

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WOD July 19

Workout of the Day Warm-up Row 500 M 20 Stretch Lunges 10 Strict Pullups Strength Hang Clean 6,5,4,3,2,1 WOD 4 RFT Wood Post + Lap 4 Rope Climbs 40 DB/KB Walking Lunges Post your scores to the Whiteboard.

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WOD July 18

Workout of the Day Warm-up 2 Laps 20 Wall Slides 20 EB Presses Partner PVC Stretch 2015 Games WOD 1 10 Min to find 1 RM Thruster WOD 2 3 Rounds 10 Snatch 115 / 85 Lap Sprint Post your scores to the Whiteboard. Bill          165    7:20 Tony    

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WOD July 16

Workout of the Day Warm-up Pre-Game GAMES WEEK!!! WOD Cali Club 8 Deadlifts 225/ 135 40 Situps 80 Double Unders 4 Chest to Bar Pullups 80 Wall Ball 4 C2B 80 Double unders 40 Sit-ups 8 Dead Lifts Post your scores to the Whiteboard.

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WOD July 15

Workout of the Day Warm-up 20 Wall Slides 10 Atomic Sit-ups 20 High Pulls 20 Fast Elbows Strength Hang Squat Clean 5 x 3 WOD EMOM 7 Thrusters 75/55 5 T2B 3 Burpees STAY IN AS LONG AS YOU CAN 15 min Cap Post your results to the Whiteboard.

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WOD July 14

Workout of the Day Warm-up 10 Wall Walks 100 Mtn Climbers 20 Hollow Rock to Superman 20 Cal Airdyne Strength Push Press 5 x 3 WOD 2 RFT 42-30-18 D/U’s 2:1 21-15-9 OHS 95 / 65 Post your results to the Whiteboard. Sarah      9:43 Marissa  13:20 Laurie     12:09 Stacey    

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Is there a way ahead for Reproduced publications while in the a digital your age?

Is there a way ahead for Reproduced publications while in the a digital your age? In the age of a digital universe, lots of subscribers are confused about the future of reproduced textbooks. With the growth of quite a few new technologies printed literature are likely to be replaced by e- publications 2.

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WOD July 13

Workout of the Day Warm-up Wood Post R with Odd Object 20 Ring Rows 25 GHD Sits / Ext Strength Pendalay Row 5 x 3 WOD 15 Min AMRAP 1,2,3,4….. Power Cleans 115 / 75 C2B Post your results to the Whiteboard. Bill           11 Tony        11 Nick

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WOD July 12

Workout of the Day Warm-up 20 Stretch Lunges Burgener Snatch 25 Good Mornings Strength Dead Lift 5 x 3 WOD Run Wood Post + Lap 30 Box Overs 30 Power Snatch 30 OH Rev Lunges 30 SDHP 30 Box Overs Run WP + Lap Post your results to the Whiteboard. Tony        

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WOD July 11

Workout of the Day Warm-up 25 Wall Slides 25 EB Presses 25 EB High Rows 2 Laps Strength Back Squats 5 x 3 WOD 3000 Pounds Ground to Overhead Post your results to the Whiteboard. Cos 155 2:23 Anthony 5:02 Sarah 75 4:37 Tony 100 2:18 Nick L 100 2:43 EKG 165 5:55 Laurie 55

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WOD July 9

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WOD July 8

Workout of the Day Warm-up 10 Wall Walks 2 lengths crab walk 20 EB Presses 2 Laps Push Press 5 x 5 4 Rounds 10 OHS 10 Pull-ups 10 Burpees 10 K2E Post your results to the Whiteboard.

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WOD July 7

Workout of the Day Warm-up 10 Inch Worms 10 Ring Dips 10 Atomic Sit-ups D/U work SKILL Muscle-up Progressions 7 min AMRAP 10 Hang Cleans 10 Front Squats Building SPRINT Post your results to the Whiteboard.

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WOD June 6

Workout of the Day Warm-up 20 High Box Step-ups 25 GHD Sits / Ext 25 Good Mornings Strength Reverse Lunges off a Box 4 x 10 (5 each) WOD 80 Sit-ups 60 DB Snatch 40 KBS 20 Burpee DeadLifts 225 / 135 Post your results to the Whiteboard. Sarah 13:13 Claudette 11:08 Anthony 13:50 Laurie

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WOD July 5

Workout of the Day Warm-up Wood Post R 20 Stretch Lunges 10 Inch Worms 50 Sit-ups Strength Front Squat 5 x 5 WOD 21-15-9-6-3 Thrusters 115 / 75 Box Jumps Post your results to the Whiteboard.

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WOD July 4

Workout of the Day Warm-up Pre-Game WOD HAPPY INDEPEDENCE DAY Finish all for time 17 Tire Flips 76 SDHP 17 Burpees 76 Sledge Hammers 17 DB Thrusters 76 Wall Balls 7 Total Laps 4 Prowler Pushes Post your results to the Whiteboard.

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WOD July 2

Workout of the Day Warm-up Pre-Game WOD 1/2 “ANGIEish” 50 Pull-ups Wood Post R 50 Push-ups Wood Post R 50 Sit-ups Wood Post R 50 Airsquats Wood Post R Post your results to the Whiteboard.

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WOD July 1

Workout of the Day Warm-up Row 500 M 25 Good Mornings 25 Sit-ups Strength Dead Lifts 10-8-6-4-2 WOD 20-15-10-5 Thrusters K2E Dead Lifts 115 / 75 Post your results to the Whiteboard.

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WOD June 30

Workout of the Day Warm-up 20 Cal Airdyne 20 Clean High Pull 20 Fast Elbows Strength Back Squat 10-8-6-4-2 WOD 11 min AMRAP 50 D/U’s 2:1 15 Sit-ups 12 Hang Cleans 10 Jerks Post your results to the Whiteboard.

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WOD June 29

Workout of the Day Warm-up 2 Laps 10 Wall Slides 10 Ring Rows 10 Snatch High Pull Hang Snatch 10-8-6-4-2 WOD 70 Airsquats 50 DB Snatch 45/25 30 Pull-ups 10 Power Snatch 115/85 Post your results to the Whiteboard.

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WOD June 28

Workout of the Day Warm-up 2 Lengths Duck Walk 20 HB Step-ups PVC Partner Stretch Strength OHS 4 x 8 WOD 4 Rounds 15 Front Squats 95/65 12 Box Overs 9 T2B 6 HSPU Post your results to the Whiteboard.

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How To Write An Three Paragraph Custom Essay

Here is the Heaven of Fineness, chicessays.com Are you nourished with writing school written documents? Want to accept fatigue away from your tasks?, welcome to the heaven of perfection, chicessays.com. The chicessays.com entrance essay writing service accommodates all your requirements and aids you to succeed in your academic realm. We assurance that you simply professional

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WOD June 27

Workout of the Day Warm-up 25 EB Presses 15 Wall Slides Building Lap Strength Push Press 10-8-6-4-2 WOD 9 min AMRAP 15 KBS 12 Wall Ball 9 Burpees Post your results to the Whiteboard.

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WOD June 25

Workout of the Day Warm-up Pre-Game WOD Run Wood Post R 25 Sumo Deadlift High Pull 25 Front Squats Run Wood Post R 20 SDHP 20 Front Squats Run Wood Post R 15 SDHP 15 Front Squats Run Wood Post R Post your results to the Whiteboard.

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WOD June 24

Warm-up 25 Wall Slides 25 EB Presses 25 Ring Rows Strength Stiff Legged Deadlifts 3 x 10 WOD “Jonny Boi” 50 Situps 21 Pull-ups 21 Push Press 95/65 1 Lap 15 PU 15 PP 2 laps 9 PU 9 PP 3 Laps 50 Sit-ups Post your results to the Whiteboard.

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WOD June 23

Workout of the Day Warm-up 20 Wall Slides 25 Good Mornings 25 cal Airdyne Strength Front Rack Walking Lunges 3 x 20 WOD Buy in 50 D/U’s 30-20-10 Deadlifts 225/135 Airsquats DB Snatch 45 /25 Cash Out 100 D/U’s (2:1) Post your results to the Whiteboard. Bill 13:38 Tony 13:13 Anthony 14:50 Laurie 13:25 Stacey

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WOD June 22

Workout of the Day Warm-up 50 Single Leg Jump Rope 25 GHD Sit-ups / EXT 20 EB High Pulls 20 EB Fast Elbows SKILL Burpee Power Cleans 3 x 10 WOD 9-15-21 Hang Cleans 95 / 65 T2B Lap after each group Post your results to the Whiteboard. Sarah 6:23 Diane 7:45 Claudette 7:45 Bill

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WOD June 21

Workout of the Day Warm-up Wood Post R 5 min D/U work 20 High Box Step Ups Strength Front Squat 10-8-6-4-2 WOD Box Jumps Pull-ups Push-ups SDHP Burpees 1 minute each Station Running Clock 2 min rest between Rounds 2 Rounds Total Reps is your Score Post your results to the Whiteboard. Bill 201 Tony

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WOD June 20

Workout of the Day Warm-up Pre-Game Strength Hang Squat Snatch into 2 OHS 5×5 WOD 3 Rounds 25 Push Press 95/65 25 KBS 25 Wall Ball 25 Sit-ups Post your results to the Whiteboard. Sarah 12:50 RX Nicole 18:08 Laurie 14:50 Dan 21:00 Todd 21:05 RX Anthony 20:00 Bill 20:00 RX Joe 19:06 RX Mike

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WOD June 18

Workout of the Day Warm-up Pre-game WOD In Honor of the Army’s Birthday 60 Min AMRAP 17 Hang Cleans 75 Airsquats 200 M Run w odd object Post your results to the Whiteboard.

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Near future Difficulties FOR Healthcare MANAGEMENT

Near future Difficulties FOR Healthcare MANAGEMENT Throughout the world, just about the most superior troubles confronted by different nations concerns the provision of medical professional services. Nevertheless progress are actually manufactured in research investigation to reinforce formation reducing expense, the buying price of therapeutic providers has regularly retained soaring.

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WOD June 17

Workout of the Day Warm-up 20 Wall Slides 20 High Box Step-ups 20 Med ball side twists Cardio 1 min Rower 1 min Airdyne everyone else is Jumping Rope till everyone has hit both stations (small class=2 rounds) WOD 9 Min AMRAP 6 Back Squats 12 Sit-ups Post your results to the Whiteboard.

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WOD June 16

Workout of the Day Warm-up 12 Strict Pull-ups 25 GHD Sit / EXT 20 EB High Pulls 20 EB Presses SKILL Rope Climbs Muscle-ups WOD 13 Min EMOM 3 Hang Cleans 6 Jerks 135/85 Post your results to the Whiteboard.

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WOD June 15

Workout of the Day Warm-up Burgener Snatch Row 500 M 10 Inch Worms Strength Snatch Grip High Pulls 2 x 6 4 x 4 WOD 40 KBS 30 Hang Snatch 95/65 20 T2B 10 OHS 20 T2B 30 Hang Snatch 40 KBS Post your results to the Whiteboard.

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WOD June 14

Workout of the Day Warm-up Run 2 Building Laps 25 Good Mornings 20 Stretch Lunges Strength Stiff Legged Dead Lift 2 x 8 2 x 6 2 x 4 WOD 4 Min AMRAP 8 Dead Lifts 225/135 8 Burpees REST 3 MIN 4 Min AMRAP 8 Pull-ups 8 Box Jumps Score each AMRAP separate (ie

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WOD JUNE 13

Workout of the Day WARM-UP Pre-Game Strength Push Press 5 x 5 WOD 21-15-9-15-21 Front Squat 135/95 Wall Ball Post your results to the Whiteboard. Sarah 11:39 Laurie 9:25 Stacey 12:00 Nicole 14:20 Bill Anthony 13:01 Joe 18:11 Bobby 17:31 Barry 17:50 Kim 12:12 Kir 12:15 Michael 16:47 Loredana 21:00 Laura I 15:00 MB 13:14

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WOD June 11

Workout of the Day Warm-up PRE-GAME WOD Wood Post R 50 Push Press 25 K2E Run Wood Post R 50 KBS 25 Sit-ups Run 50 Box Jumps 25 Flutter Kicks (each leg) Run 50 Dead Lifts 50 Bicycles Run Post your results to the Whiteboard.

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WOD June 10

Workout of the Day 25 GHD / EXT 2 Building Laps Partner PVC Stretch Strength Power Snatch 5 x 5 WOD 9 Min AMRAP 3 Hang Snatch 6 Front Rack Walking Lunges 9 Push Press Every time you put the bar down during a round do 3 burpees Do all burpees at the end of

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The Future of Printed out guides during the electronic get older.

The Future of Printed out guides during the electronic get older. Data is vital for all of humankind. Throughout heritage, men and women have passed on necessary basic facts, values, and information regarding them by way of different art develops, Most notably may be the preservation of knowledge on some kind of resource in put

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WOD June 9

Workout of the Day Warm-up 20 Wall Slides 20 Cal Airdyne 10 Inch Worms Strength / Skill Ring Dips 5 x 8 weighted in needed WOD 5 Rounds 5 Thrusters 115/80 10 K2E 30 D/U’s Post your results to the Whiteboard.

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WOD June 8

Workout of the Day Warm-up D/U Work 100 Bicycles 20 Ab Rollouts 20 High Pulls 20 Fast Elbows Strength Hang Squat Cleans 2 x 8 2 x 6 2 x 4 WOD 11 Min AMRAP 8 Hang Cleans 95/65 12 DB Snatch 8 Burpees 12 Sit-ups Post your results to the Whiteboard.

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WOD June 7

Workout of the Day Warm-up Wood Post R Ankle Band side step squats 20 stretch lunges 20 Supermans Strength Front Squat 1 x 8 1 x 6 1 x 4 1 x 4 1 x 6 1 x 8 After Each set perform 1 set of 20 Jump Lunges WOD 50 KBS 40 Pistols 30

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WOD June 6

Workout of the Day Warm-up 20 Good Mornings 20 Stretch Lunges 2 Laps Strength Dead Lift 5 x 5 WOD 5 Rounds 10 DeadLifts 185/105 15 Box Jumps 20 Wall Ball Post your results to the Whiteboard. Laurie U 11:50 Stacey 13:37 Laurie V 13:16 Bill 19:20 Anthony 17:38 Nicole 13:42 Kelly 12:41 Barry 19:58

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WOD June 4

Workout of the Day Warm-up Wood Post to Left 20 Good Mornings 20 Stretch Lunges WOD PARTNER WOD 60 K2E w Plank hold 60 Burpees w Pull-up Hang 60 Push-ups w Overhead Plate Hold 60 Thrusters w Dead Lift Hold WOOD post to Right after each set Post your results to the Whiteboard.

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WOD June 3

Workout of the Day Warm-up Pre-Game Strength Chin-ups 4 x 8 In between sets complete 20 Tire Flips WOD 11 Min AMRAP 10 Hang Cleans 95/65 20 OWL 45/25 10 Ring Dips 20 T2B Post your results to the Whiteboard.

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