WOD Apr 11

Workout of the Day Warm-up 10 Wall Slides 2 lengths butt kick 2 lengths stretch lunges Row 500 M Strength Front Squat 10-8-6-8-10 WOD 21-15-9-6-3 Wall Ball Box Jump K2E Post your results to the Whiteboard.

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WOD Apr 9

Workout of the Day Warm-up 2 Building Laps 25 Sit-ups 25 Push-ups WOD “Whitten” 5 Rounds 22 KBS 22 Box Jumps Run 400M 22 Burpees 22 Wall Ball Post your results to the Whiteboard. DIANE G 37:31 KELLY 36:10 BRIAN A 47:10 MIKE C 44:04 LACKO 42:44 KEN 37:30 MIKE D AMY

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WOD Apr 8

Workout of the Day Warm-up 20 Supermans 20 Good Mornings 20 EB Presses 20 Wall Ball Run 2 Building Laps Strength 5 min EMOM 30 Seconds on/ 30 Seconds off Max Push Press 95/65 WOD 3000 Pounds Ground to Overhead Post your results to the Whiteboard. Mike 2:22 Bill 3:34 Mike 2:20 Todd 3:52 Dan

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WOD Apr 7

Workout of the Day Warm-up 30 High Box Step-ups 20 Cal Airdyne 10 Ring Rows Strength 10 min EMOM 5 Speed Back Squats 50%+ of 1RM 5 quality reps with no pause between WOD 2 Rounds for Time 30 Goblet Squats 63/35 20 Hang Snatch 95/65 10 Pull-ups 5 HSPU Post your results to the

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WOD Apr 6

Workout of the Day Warm-up 25 EB Good Mornings 20 EB High Pulls 20 EB Fast Elbows 20 EB OHS Strength Dead Lift 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% WOD 5 Min AMRAP 10 Hang Squat Cleans 95/65 10 SDHP 10 OHS Rest 3 min and

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WOD Apr 5

Workout of the Day Warm-up Partner PVC 10 Ring Dips 25 GHD Sit-ups Burgener Snatch Strength 5 x 3 80% Power Snatch WOD 15 Min AMRAP 12 DB Snatch (ALT) 40 / 25 10 T2B 8 HR Push-ups Post your results to the Whiteboard.

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WOD Apr 4

Workout of the Day 2 Lengths Duck Walk Work on Double Unders 15 Wall Slides 10 Good Mornings Strength Back Squat 10-8-6-4-2 WOD 4 Rounds 6 Hang Cleans 95/65 8 Push Press 10 Burpees Post your results to the Whiteboard. Bill 5:32 Dan 8:45 Stacey 9:13 Nicole 10:25 Laurie 8:07 Sarah 6:20 RX Bobby 6:26

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WOD Apr 2

Workout of the Day Warm-up 25 Cal Airdyne Row 500 M 20 Wall Slides WOD Annie meets Cindy 50-40-30-20-10 Double Unders Sit-ups After each set do One Round of Cindy 5 Pull-ups 10 Push-ups 15 Airsquats Post your results to the Whiteboard.

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WOD Apr 1

Workout of the Day Warm-up 10 Push ups 10 AirSquats 10 Pull-ups 1 Building Lap WOD “MURPH” Post your results to the Whiteboard. WOD 50-40-30-20-10 Tony 8:10 Bill 7:40 Dan 8:14 Todd 9:02 John 9:48 Stacey 8:38 Laurie V 7:54 Laurie U 9:08 Sarah 8:32 David 8:08 Barry 13:20 DL Kelly 10:00 Brian 11:11 Michael

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WOD Mar 31

Workout of the Day Warm-up 25 Cal Airdyne 10 Inch Worms 20 Empty Bar Presses Strength Single-Arm OHS 4 x 12 (6 each) WOD “GRACE” 30 Clean n Jerks For Time After each 6 C&J run a building lap Post your results to the Whiteboard. Mike 9:28 Tony 8:25 Bill 9:08 Joe 9:33 Mike 9:40

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WOD Mar 30

Workout of the Day Warm-up 2 Building Laps 20 High Box Step-ups 15 Wall Slides 5 Strict Pull-ups Skill Pause Snatch 4 x 10 Pause at the knee and High hang positions WOD 10 – 1 Back Squat 1 – 10 Chest to Bar Pull-ups Post your results to the Whiteboard. Marissa 13:18 Rebecca 12:55

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WOD Mar 29

Workout of the Day Warm-up 25 EB Stiff Legged Deads 25 Good Mornings Row 500 M 10 Broad Jump Skill Hang Cleans Sink n Hip Pop, Sink, Hip Pop w Shrug, Hip Pop w Shrug n High Pull, Full Hang Clean (= to 1) 3 x 10 WOD 12 Min AMRAP 5 Dead Lifts 15

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WOD Mar 28

Workout of the Day Warm-up 25 Cal Airdyne 30 High Box Step ups 10 Inch Worms Strength Push Press 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 12 Squat Cleans 95/65 12 Push-ups 12 KBS 53/35 Post your results to the Whiteboard. Sarah 16.5 Kelly Tony 8:40 Bill 9:37 Joe 11:37

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WOD Mar 26

Workout of the Day Warm-up 2 Building Laps 100 Double Unders 25 Supermans 50 Sit-ups WOD 2 ROUNDS Lap 20 KBS 20 Push Press Lap 20 Box Jumps 20 Wall Ball Lap 20 Push ups 20 Ring Rows Post your results to the Whiteboard.

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WOD Mar 25

Workout of the Day Warm-up 20 Cal Airdyne WOD 16.5 Thrusters Burpees 21-18-15-12-9-6-3 Post your results to the Whiteboard.

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WOD Mar 24

Workout of the Day Warm-up Burgener Snatch 30 High Box Step Ups 20 Cal Airdyne Strength Hang Snatch 2 x 8 2 x 6 2 x 4 WOD 10 EMOM 4 Snatch 95/65 6 Goblet Squats 8 Med Ball Sit-ups Post your results to the Whiteboard.

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WOD Mar 23

Workout of the Day HAPPY BIRTHDAY POP!!! Warm-up 25 Good Mornings 50 Bicycles 25 Quick Elbows Strength Hang Clean 2 x 8 2 x 6 2 x 4 WOD 12 Min AMRAP 8 SDHP 53/35 10 KBS 53/35 12 K2E 1 Building Lap Post your results to the Whiteboard. Bill 5+3 Tony 5+6 Leah 5+8

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WOD Mar 22

Workout of the Day Warm-up 20 EB Front Rack Lunges 20 Ring Rows 5 Inch Worms 25 GHD EXT Strength Stiff Legged Dead Lifts 5 x 5 WOD 4 Rounds for Time 10 Front Squats 135/95 10 Pull-ups 10 Burpees Post your results to the Whiteboard. Sarah 12:00 Laurie 11:20 Stacey 14:01 Todd 13:39 Mike

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WOD Mar 21

Workout of the Day Warm-up Row 500 M 10 Wall Walks 10 Burpees Strength Back Squats 2 x 8 2 x 6 2 x 4 WOD 10 – 1 Push Press 115/75 1 – 10 Push-ups Post your results to the Whiteboard. Laurie 11:39 Stacey 12:00 Bill 15:50 Tony 8:38 Tyler 16:59 Joe 11:39 Tom

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WOD Mar19

Workout of the Day Warm-up 50 Single Leg Jump Rope 10 Inch Worms 25 Supermans 100 Bicycles WOD 30 Wall Ball Building Lap 30 Ring Rows Lap 30 KBS Lap 30 DB/KB Snatch Lap 30 K2E Lap 30 Push-ups Lap Post your results to the Whiteboard.

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WOD Mar 18

Workout of the Day Warm-up Run Row WOD 16.4 55 Deadlifts 55 Wall Ball 55 Cal Row 55 HSPU 13 Min AMRAP Post your results to the Whiteboard.

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WOD Mar 17

Workout of the Day HAPPY ST. PATTY’S DAY Warm-up 25 Wall Slides Partner PVC stretch 25 Cal Airdyne Strength Stiff Leg / Single Leg Dead Lift 2 x 10 2 x 8 2 x 6 WOD 13 MIn AMRAP 10 OHS 15 KBS 20 Sit-ups Post your results to the Whiteboard. Sarah 6+26 RX Laurie

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WOD Mar 16

Workout of the Day Warm-up 25 Good Mornings 25 GHD / Ext 20 Stretch Lunges Strength Dead Lift 5 x 5 WOD Ca$h in 50 D/U’s or 125 singles then 5 Rounds 20 Box Jumps 10 Dead Lifts 185/115 Ca$h Out 50 D/U’s or 125 singles Score is your total time Post your results to

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WOD Mar 15

Workout of the Day Warm-up 10 Wall Walks 20 EB High Pulls 20 Cal Airdyne 10 Broad Jumps Strength Front Squat 2 x 8 2 x 6 2 x 4 WOD 5 Rounds for Time 5 Power Cleans 115/85 10 Push Press 15 Bar over Burpees Post your results to the Whiteboard. Claudette 12:40 Laurie

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WOD Mar 14

Workout of the Day Warm-up 2 Building Laps 20 Hanging Hollow Rocks 20 Good Mornings Strength Lying Hip Bridges w Bar 10-8-6-4-4-4 increase weight each round WOD 30-20-10 Wall Ball K2E DB Snatch Post your results to the Whiteboard. Mike 10:00 Joe 10:06 Sarah 9:38 Nicole 10:06 John 8:30 Renee 10:05 Kir 9:55 Dave 10:35

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WOD Mar 12

Workout of the Day Warm-up Wood Post Run Work on Double Unders 25 Wall Slides WOD 30 Push Press 30 D/U’s 3:1 20 Wall Ball 20 Sit-ups 10 Pull-ups 10 K2E Then……BACK UP !! Post your results to the Whiteboard.

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WOD Mar 11

Workout of the Day Warm-up Burgener Snatch 20 Ring Rows 20 Hanging Hollow Rock Strength OHS 1 x 15 2 x 10 2 x 5 1 x 15 WOD 16.3 7 Min AMRAP 10 Snatch 75/55 3 Bar Muscle-ups Post your results to the Whiteboard.

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WOD Mar 10

Workout of the Day Warm-up Row 500 M Burgener Clean grip Warm-up Strength 10 WannaMakers WOD Stations Airdyne Battle Ropes Rings Ab Wheel Heavy Bag Sledge Hammer Slam Ball Heavy KB Low Box Step-ups Rowing GHD 2 Rounds / One Minute each Station Post your results to the Whiteboard.

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WOD Mar 9

Workout of the Day Warm-up 20 Stretch Lunges 20 Empty Bar Presses 2 Lengths Crab Walk 20 Supermans Strength Bulgarian Lunge 5 x 5 each leg WOD 21-15-9 Thruster Box Jump Push-ups 1 Building Lap after round of 21 2 Building Laps after round of 15 3 Building Laps after round of 9 Post your

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WOD Mar 8

Workout of the Day Warm-up 25 Wall Slides 25 GHD EXT Row 500 M Strength Back Squats 5 x 5 then 1 x 25 reps UNBROKEN WOD 9 Min AMRAP 20 Sit-ups 10 Dead Lifts 205/135 5 Snatch 95/65 Then 6 Min to find 1RM Clean + Jerk Post your results to the Whiteboard. Laurie

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WOD Mar 7

Workout of the Day Warm-up 10 Wall Walks PVC Partner Stretch 20 Empty Bar: High Pulls Fast Elbows Front Squats Strength Hang Snatch 2 x 6 2 x 4 2 x 10 WOD 10 Min Amrap 3 HSPU 3 Hang Squat Cleans 115 / 85 3 HSPU 6 HSC 3 HSPU 9 HSC and so

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WOD Mar 5

Workout of the Day Warm-up 25 Good Mornings 30 High Box Step-ups Row 500 25 Cal Airdyne WOD 20-18-16—–4-2 2-4-6-8——–18-20 Pull-ups Wall Balls then 20-18-16——4-2 2-4-6———-18-20 Burpees Sit-ups Post your results to the Whiteboard.

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WOD March 4

Workout of the Day Warm-up WOD 16.2 Post your results to the Whiteboard.

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WOD Mar 3

Workout of the Day Warm-up 25 EB Press 20 High Box Step-ups 25 Cal Airdyne Strength Split Jerk 2 x 8 2 x 6 2 x 4 WOD 12 min EMOM 4 Box Jumps 6 Hang Cleans 95/65 8 Push Press 95/65 Post your results to the Whiteboard. Laurie U Sarah Stacey Todd Bill Mike

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WOD Mar 2

Workout of the Day Warm-up 25 Good Mornings Bulletproof shoulders 10 inch Worms Strength Dead Lift 2 x 6 4 x 4 WOD 3 Rounds of 5 Min 0-2 Min 25 Burpees then D/U’s 2-3 Min DB Push Jerks 3-4 Min Pull-ups 4-5 Min DB Hang Squat Clean Clock doesn’t stop–running clock Rest 2 Min

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WOD Mar 1

Workout of the Day Warm-up 20 Stretch Lunges Row 500 M 20 Ring Rows 20 Ball Slams Strength DB/ KB Snatch 2 x 8 2 x 6 2 x 4 WOD AMRAPS 4 min 10 Wall Ball 10 K2E 4 Min 10 Hang Snatch 10 Pendalay Rows 4 min 10 DB Snatch 10 Push-up w

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WOD Feb 29

Workout of the Day Warm-up 10 Inch Worms 250 Jump Rope 25 Empty Bar High Pulls Strength Hang Squat Cleans 2 x 8 2 x 6 2 x 4 WOD 21 DB Thrusters 40 Sit-ups 18 DB Thrusters 40 Sit-ups 15 DB Thrusters 40 Sit-ups Post your results to the Whiteboard. Tony 7:57 Mike 7:57

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WOD Feb 27

Workout of the Day Warm-up Row 500 M 25 Good Mornings 250 Jump Rope WOD 3 ROUNDS FOR TIME: 15 KB Deadlifts 15 Wall Ball 50 D/U’s 3:1 15 Box Jumps 15 Chin-ups 100 MTN Climbers Post your results to the Whiteboard.

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WOD Feb 26

Workout of the Day Warm-up Row 500 M 25 Good Mornings 25 GHD Sit-ups / Ext WOD 16.1 Post your results to the Whiteboard.

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WOD Feb 25

Workout of the Day Warm-up 2 lengths bear crawl 2 lengths crab walk 20 High Pulls Empty Bar 20 Fast Elbows EB Strength Hang Clean 2 x 8 2 x 6 2 x 4 WOD 11.3 5 Min As Many as possible Squat Clean Jerk 165 / 110 Post your results to the Whiteboard.

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WOD Feb 24

Workout of the Day Warm-up 25 GHD Sit-ups / Ext 20 Ball Slams 20 Sledge Hammer Slams 25 Cal Airdyne Strength Back Squats 2 x 8 2 x 6 2 x 4 WOD 11.5 20 Min 5 Power Cleans 10 T2B 15 Wall Ball Post your results to the Whiteboard. Dan 6 Claudette 10 Diane

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WOD Feb 23

Workout of the Day Warm-up Row 500 M Burgener Snatch 20 Stretch Lunges Strength Front Rack Walking Lunges 4 x 10 WOD 12.2 10 Min Ladder Snatch 30 Reps 75 /45 135 / 75 165/ 100 Post your results to the Whiteboard. Nick 51 Laurie V 65 Laurie U 80 Mike C 59 RX Cole

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WOD Feb 22

Workout of the Day Warm-up 25 Good Mornings 10 Inch Worms 20 High Box Step-ups 250 Jump Rope Strength Push Press 10-8-6-4-2 WOD 11.2 15 Min AMRAP 9 Dead Lifts 155/100 12 Push-ups 15 Box Jumps Post your results to the Whiteboard. Nicole 6+31 Laurie U 6+3 Diane 11 Sarah 8 Todd 6+1 Cole 6+24

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WOD Feb 20

Workout of the Day Warm-up 20 Airsquats 25 Cal Airdyne 25 Supermans 10 Ring Rows WOD 70 Double Unders 3:1 60 Sit-ups 50 KBS 40 Airsquats 30 Wall Ball 20 Pull-ups 10 HSPU 10 Burpees Post your results to the Whiteboard.

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WOD Feb 19

Workout of the Day Warm-up 100 Mtn Climbers 20 Hollow Rocks 2 Lengths Duck Walk Strength Front Squat 5 x 5 Pause Reps WOD 14.5 21-18-15-12-9-6-3 Thruster 95/65 Burpee Post your results to the Whiteboard. Dan 21:02 Laurie V 19:44 Stacey 19:03 Mike 20:14 RX Rebecca 18:23 RX Laurie U 19:15 Nicole 22:36 Claudette 20:15

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WOD Feb 18

Workout of the Day Warm-up 10 Wall Walks 15 Ball Slams 20 High Pulls–Empty Bar 20 Fast Elbows Skill Ring Dips 6 Sets of Max Effort in between each set hold a Parallett L-sit for Max WOD 14.4 60 Cal Row 50 T2B 40 Wall Ball 30 Cleans 135/85 20 Muscle-ups Post your scores to

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WOD Feb 17

Workout of the Day Warm-up 25 Good Mornings 25 GHD / EXT 20 Stretch Lunges 25 Cal Airdyne Strength Stiff Legged Dead Lifts 5 x 5 WOD 14.3 8 min AMRAP 10 Dead Lifts 135/85 15 Box Jumps 15 Deads 185/135 15 Box Jumps 20 Deads 225/155 15 Box Jumps 25 Deads 275/185 15 Box

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WOD Feb 16

Workout of the Day Warm-up 10 Inch Worms 20 OHS Pause Reps / Empty Bar 20 Ring Rows Row 500 M Strength Back Squats 5 x 5 work way up to a 5 rep weight then do 5 sets WOD 14.2 0-3 Min 2 Rounds of 10 OHS 95/65 10 C2B 3-6 Min 2 Rounds

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WOD Feb 15

Workout of the Day Warm-up Burgener Snatch Warm-up Partner PVC Stretch 30 High Box Step Ups Strength 5 x 5 Touch n go Power Snatch weight increases each round WOD 14.1 10 Min AMRAP 30 D/U’s 15 Power Snatch 75/55 Post your scores to the Whiteboard. Laurie    4 Stacey    3+13 Diane    

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WOD Feb 13

Workout of the Day Warm-up 2 Wood Post Runs and 2 Building laps!! WOD 60 KBS 50 OHS 75/45 40 K2E 30 DB GTO 40/25 20 Burpees Post your scores to the Whiteboard.

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WOD Feb 12

Workout of the Day Warm-up 10 Inch Worms 20 High Box Step-ups 10 Push Ups 25 Cal Airdyne Strength Bench Press 10-8-6-4-2 10-8-6-4-2-4-6-8-10 DB Snatch Pull-ups Box Jumps Post your scores to the Whiteboard.

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WOD Feb 11

Workout of the Day Warm-up Row 500 M 25 Empty Bar Front Squats 25 Fast Elbows SKILL 12 Min to work on Rope Climbs HandStands Ring Dips WOD 5 Rounds for Time 8 Hang Cleans 10 Front Squats 12 Wall Ball Post your scores to the Whiteboard.

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WOD Feb 10

Workout of the Day Warm-up 10 Wall Walks 25 Good Mornings 200 DOUBLE UNDERS Strength Dead LIft 10-8-6-4-2 WOD 15 Min AMRAP 20 Push press 20 Push-ups 20 SDHP 20 Ring Rows Post your scores to the Whiteboard. Sarah          3+20 Laurie         3+20 Claudette   3+15 Dan  

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WOD Feb 9

Workout of the Day Warm-up 10 Inch Worms PVC Partner Stretch 15 Wall Slides 25 Cal Airdyne for Time Skill 3 Position Snatch 3 rounds of 20 reps each WOD 14 Min Every 2 Min EMOM 5 Power Snatch 15 Sit-ups 15 Airsquats Post your scores to the Whiteboard. Mike   115 Todd    

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WOD Feb 8

Workout of the Day Warm-up 30 Stretch Lunges 20 GHD Sit-ups / Ext Row 500 M Strength 10 Min EMOM Working up to your MAX Power Clean WOD 4 Rounds 40 OWL 20 Alt Pistols 10 T2B Post your scores to the Whiteboard. Laurie      13:34 Stacey      13:43 Sarah      

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WOD Feb 6

Workout of the Day Warm-up 250 Jump Rope Row 500 M 25 Cal Airdyne WOD Super Bowl 50 Box Jumps 18 Burpees 50 Ball Slams 1 Atomic Sit-up 50 Push Press 18 K2E 50 KBS 1 C2B Pullup 50 DB GTO 18 Push-ups 50 Sit-ups 1-00 Jump rope Post your scores to the Whiteboard.

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WOD Feb 5

Workout of the Day Warm-up 30 High box step ups 15 Ball Slams Row 500 M Strength Back Squat / Front Squat 10 reps BS 8 reps FS up the weight 6 reps BS 4 reps FS up the weight 2 reps BS 1 rep FS WOD 10 to 1 Wall Balls HSPU / Wall

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WOD Feb 4

Workout of the Day WARM-UP 2 Lengths Duck Walk 20 High Pulls 20 Fast Elbows 20 Cal Airdyne Strength Hang Clean 2 x 6 Power Clean 2 x 4 Squat Clean 2 x 2 WOD CF Open 13.4 7 Min AMRAP 3 Clean + Jerk 3 T2B 6 C+J 6 T2B 9 C+J 9 T2B

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WOD Feb 3

Workout of the Day Warm-up 20 Wall Slides Burgener Warm-up 10 Inch Worms 15 OHS Pause Squats Strength OHS 10-5-3-1-1-3-5-10 WOD 4 Rounds 20 Hang Snatch 12 Bar Over Burpees Post your scores to the Whiteboard. Claudette     13:07 Diane            13:07 Laurie           13:46 Sarah

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WOD Feb 2

Workout of the Day Warm-up Row 500 M 30 High Box Step ups Weighted Hip Thrusters 3 x 10 Strength Strict Press 2 x 6 Push Press 2 x 4 Jerk 2 x 2 Get heavier each movement WOD 12 Min AMRAP 1 Thruster 95/65 1 C2B Pullup 2 Thrusters 2 C2B and so on…..

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WOD Feb 1

Workout of the Day Warm-up DID YOU SIGN UP FOR CROSSFIT OPEN YET? 25 Good Mornings 10 Ring Dips 25 GHD Sit-ups / Ext Strength Bulgarian Lunges DB/KB 2 x 10 2 x 8 2 x 6 WOD 5 Rounds 1 min Dead Lifts 1 Min Push-ups 1 Min K2E Post your scores to the

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WOD Jan 30

   

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WOD Jan 29

Workout of the Day Warm-up 25 Good Mornings 250 Jump Rope 25 Supermans Strength Stiff Legged Dead Lifts 5 x 5 WOD STATIONS FRIDAY 2 ROUNDS Each Station for 1 min Rowing Russian Side Twists w Med Ball Airdyne K2E Rings–Rows, Dips, Push-ups Battle Ropes Step-ups Ab Wheel GHD Wall Sits Post your scores to

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WOD Jan 28

Workout of the Day Warm-up 30PVC Front Squats 250 Jump Rope 30 High Box Step Ups WOD I Front Squats 10,8,6,4,2 II 18 Min AMRAP 8 Thruster 95/65 16 Burpees 8 DB Snatch 16 Situps Stretch & Roll Post your scores to the Whiteboard.

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WOD Jan 27

Workout of the Day Warm-up 29 Cal Airdyne 20 GHD/EXT Bullet Proof Shoulders WOD I Push Press 10,8,6,4,2 II 5 Rounds 10 Box Jumps 10 OHS 115/75 Stretch & Roll Post your scores to the Whiteboard.   Sarah                                 8:01RX

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WOD Jan 26

Workout of the Day Warm-up 30 OHWL 50 MTN Climbers 25 Fast Elbows WOD I Hang Clean 8,6,4,1,1,1,1 GET HEAVY !!!!! II 15 Min EMOM 18 HRPU 12 KBS 6 Clean 135/85 Stretch & Roll Post your scores to the Whiteboard.

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WOD Jan 25

Workout of the Day Warm-up 250 Jump Rope 15 Wall Slides 10 Wall Walks Ankle Mobilty WOD I Back Squat 8,6,4,4,4 II 12 Min AMRAP 10 Back Squat 135/75 6 DB/KB Snatch 2 Rope Climbs Stretch & Roll Post your scores to the Whiteboard.   Marissa                  

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WOD Jan 23

**************Happy 40th Birthday Coach Steve.   We love YOU !!!!!!!!**************** Workout of the Day Warm-up Row 500 M 20 Cal Airdyne 250 Jump Rope WOD 40 Box Jumps 23 K2E 40 DB GTO 23 Push Press 40 Sit-ups 23 Hang Cleans 40 Air Squats 23 Burpees Post your scores to the Whiteboard.

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WOD Jan 22

Workout of the Day Warm-up 30 High Box Step Ups Front Rack Shoulder Stretch Partner Overhead PVC Stretch 10 Box Pistol Progression Squats Strength Front Squat 2 x 6 2 x 4 2 x 2 WOD 3 Rounds For Time: 25 Wall Ball 15 Burpees 5 Atomic Sit-ups Post your scores to the Whiteboard.  

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WOD Jan 21

Workout of the Day Warm-up 10 Wall Walks 15 Push-ups 50 Single Leg Jump Rope 30 Stretch Lunges Strength Ring Dips 5 x 5 weighted if applicable WOD 15 Split Jerks 45 KBS 12 Split Jerks 36 KBS 9 Split Jerks 27 KBS Split Jerks come from floor Post your scores to the Whiteboard.  

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WOD Jan 20

Workout of the Day Warm-up 25 Good Mornings 25 Fast Elbows 25 Cal Airdyne Strength 15 Min to Establish your 1 Rep Max Dead Lift WOD Using 50% of your 1RM DeadLift 15 Power Cleans for Time 12 Power Cleans for Time 9 Power Cleans for Time rest as needed between sets to give Max

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WOD Jan 19

Workout of the Day Warm-up Row 500 M 15 Ring Rows 15 Wall Slides 2 Lengths Duck Walk SKILL Tabata Push-ups Plank Leg Raises WOD 21-15-9-6-3 DB Thrusters Chest to Bar Pull-ups Post your scores to the Whiteboard.   Kelly                              

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WOD Jan 18

  Workout of the Day Warm-up 25 Cal Airdyne 250 Jump Rope WOD I Hang Squat Snatch 6, 4,4,2,2,2,2 II 4 Rounds 12 Box Jumps 6 T2B 12 Burpees 6 Snatch 115/75 Stretch & Roll Post your scores to the Whiteboard.   Deanna                        

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WOD Jan 16

Workout of the Day Warm-up 25 Cal Airdyne 250 Jump Rope WOD Partner WOD 100 KBS’ 100 Pull Ups 100 Push Press 100 Sit Ups 100 SDLHP while 1 Partner is wokring other partner is box step ups Stretch and Roll Stretch & Roll Post your scores to the Whiteboard.   Ken & Mike S

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WOD Jan 15

Workout of the Day Warm-up 25 Fast Elbows 25 Push Press WOD I Hang Squat Clean 4,4,4,2,2,2,2,2,2 II 4 Rounds 8 Power Cleans 95/65 8 Push Press 8 OH Squat Stretch & Roll Post your scores to the Whiteboard.   Laurie U                          

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WOD Jan 14

  Workout of the Day Warm-up 25 Good Mornings 25 GHD Ext WOD I Dead Lift 8,6,4,2,2,2,2 II 18 MIN AMRAP 100 D/U then 9 DL (60%) 18 Situps 9 SAOH Squat 18 Ring Rows Stretch & Roll Post your scores to the Whiteboard. NIck L                  

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WOD Jan 13

Workout of the Day Warm-up Bullet Proof Shoulders 4 Max Dead Hangs WOD I Muscle Up Progressions 14 Minutes II 24 Min EMOM 8 Burpees 16  KBS 7 Situps & 1 Muscle Up Stretch & Roll Post your scores to the Whiteboard.

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WOD Jan 12

Workout of the Day Warm-up High Green Band 25 GHD/ EXT WOD I Pendley Row 5X5 II 4 Rounds 12 SDLHP 8 Push Up 6 OHWL 45/25 4 Pistols Stretch & Roll Post your scores to the Whiteboard. Nick L                    7:08 (106) Kelly      

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WOD Jan 11

Workout of the Day Warm-up 12 Wall Squats 2 Min Hip Roll 2 Min Ankle Mobility WOD I Pause Back Squats 6X4 II 6 Rounds 8 DB Snatch 10 Sit Ups 12 Air Squats Stretch & Roll Post your scores to the Whiteboard. Laurie       8:22 Stacey       8:27 Todd  

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WOD Jan 9

Workout of the Day Warm-up 250 Jump Rope Run a Mile WOD “Filthy Fifty” Post your scores to the Whiteboard. Nick L                                        33:87 Mike L                      

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WOD Jan 8

Workout of the Day Warm-up 20 Cal Airdyne 25 Good Mornings 20 GHD sit-ups / Ext 20 Weighted Side Lunges Strength RDL 2 x 10 2 x 6 2 x 4 WOD “FRAN” 21-15-9 Thrusters Pull-ups Post your scores to the Whiteboard.   Mike  S                    

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WOD Jan 7

Workout of the Day Warm-up Burgener Warm-up 20 Wall Slides 10 Standing Broad Jump Strength Snatch Series 10 Rounds of 1 Power Snatch into 1 OHS into 1 Hang Snatch into 1 OHS rest—repeat WOD 5 Rounds For Time 10 Bulgarian Lunges 10 Box Jumps 10 Wall Ball Post your scores to the Whiteboard.  

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WOD Jan 6

Workout of the Day Warm-up 30 High Box Step ups 10 inch Worms 20 Empty Bar Presses Strength Push Series Strict Press 2 x 10 Push Press 2 x 6 Push Jerk 2×4 Split Jerk 2 x 2 WOD 4 Rounds for Time 20 Sit-ups 15 Push-ups 10 Back Squats Post your scores to the

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WOD Jan 5

Workout of the Day Warm-up 15 Wall Ball 10 Push-ups 100 Jump Rope–after every 3 singles attempt D/U if you have D/U attempt triple unders 20 High Pulls 20 Fast Elbows Strength Power Clean 10-8-6-4-2 WOD 13 Min AMRAP 6 Bar Facing Burpees 12 Front Squats 6 Ring Dips Post your scores to the Whiteboard.

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WOD Jan 4

Workout of the Day Warm-up Row 500 M 30 Stretch Lunges 25 Good Mornings Practice Double Unders Strength OHS 5 x 5 WOD “DIANE” RX 225/135 21 – 15 – 9 Dead Lifts Handstand Push-ups  (scaled is wall walks) Post your scores to the Whiteboard.   Kelly                

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WOD Jan 2

Workout of the Day Warm-up 2 Building laps 25 Supermans 10 Atomic Sit-ups 10 Empty Bar Thrusters WOD Death by Wannamakers 10 min CAP WOD 2 “CINDY” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Airsquats Post your scores to the Whiteboard.

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WOD Jan 1

HAPPY NEW YEAR !! WE WILL BE CLOSED TODAY. BE SAFE AND ENJOY

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WOD Dec 31

Workout of the Day Warm-up Row 500 M 25 Cal Airdyne 100 D/U’s 3:1 25 Good Mornings 25 GHD Sit-ups 10 Push-ups WOD 2 ROUNDS 20 OWL 45/25 15 Chin-ups 20 Sit-ups 15 Pendlay Row 135/85 20 Goblet Squats 70/44 15 K2E 20 DB Hang Squat Snatch 45 / 25 16 Burpees Post your scores

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WOD Dec 30

Workout of the Day Warm-up 25 empty bar high pulls 25 wall slides 10 inch worms Strength Hang Clean 2 x 6 2 x 4 4 x 2 WOD 12 min AMRAP 12 DB/KB Thrusters 12 Box Jumps 12 Wall Ball 12 DB/KB Snatch Post your scores to the Whiteboard.   Sarah      

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WOD Jan 29

Workout of the Day Warm-up Row 500 M 30 High box step ups 20 Good Mornings 10 Snatch Balance w Empty Bar Strength Front Squat 5 x 5 1 x 3 1 x 2 1 x 1 WOD 50 SDHP 40 Hang Snatch 30 Dead Lifts 20 Burpee w Tuck Jump 10 OHS Post your

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WOD Dec 28

Workout of the Day Warm Up: Empty Bar: Fast Elbows Push Press WOD I OHS 5,3,3,1,1,1,1 II 24 Min EMOM 12 hang squat clean 24 pushups 12 pull ups 24 sit ups 12 push press 24 KBS Stretch and roll Post your scores to the Whiteboard.   Nicole              

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WOD Dec 26

Workout of the Day Warm Up 250 Jump Rope WOD TEAM WOD Active Recovery Day 100 Airsquats 100 Situps 100 Cals on AIRDYNE 1000 Mtr Row 100 Ring ROws 100 Wall Balls 100 Push Ups Stretch & Roooooooollllllllllllllll Post your scores to the Whiteboard.

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WOD Dec 25

Workout of the Day Warm Up Fresh Cinamin Rolls- Thumb wrestle to see who gets the center We want to wish you all a VERY MERRY CHRISTMAS Enjoy your time with Family and Friends We will see you all soon Late in the day……put some sweat pants on and ……………………Stretch & Roll Post your scores

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WOD Dec 24

Workout of the Day Warm Up 25 Cal Airdyne 500 mtr Row WOD “12 Days of Christmas” Full 1 HSPU 2. SDLHP 3. Wall Balls 4. Burpees 5 Pull Ups 6. Push Press 7 T2B 8. Box Jump 9 Thrusters 10. Hang Squat Clean 11. KBS 12. GHD Stretch & Roll Post your scores to

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WOD Dec 23

Workout of the Day Warm Up 50 Single Arm KBS 25 Wall Slides WOD Back Squats 6,4,4,2,2,2,2 II 14 Min EMOM 6 C2B Pull Ups 12 Air Squats ******Score will be………. Stretch & Roll Post your scores to the Whiteboard Laurie  U                         54

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WOD Dec 22

Workout of the Day Warm Up 30 DB Stretch Lunge 30 GHD WOD I Hang Squat Snatch 6, 4, 4X2 II 50 Situps then 6 Rounds 12 DB Snatch 12 Ring Rows 12 OHWL then 50 Situps Stretch & Roll Post your scores to the Whiteboard.   Rebecca              

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WOD Dec 21

Workout of the Day Warm Up 25 Good Mornings 25 GHD EXT WOD DL 8,6,4,2,2,2,2 II 12-9-6 -9-12 DL 225/135 Box Jump KBS 53/35 ****6 HSPU after Each Round Stretch & Roll Post your scores to the Whiteboard. Laurie                             9:48 Stacey

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WOD Dec 19

  Workout of the Day Warm Up Wood Post Right 250 Jump Rope WOD 40-30-20-10 Wall Balls KBS Sit Ups Push Ups ******** In Between each round 10 Clean & Jerk 10 Pull Ups 10 Burpee Box Jump overs 30 D/U Post your scores to the Whiteboard.

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WOD Dec 18

Workout of the Day Workout of the Day Warm Up 30 Weighted Low Box Step Ups 15 Supermans 5 Dead Hangs Max Hold Strength Front Squat 5 x 5 WOD 6 Rounds 4 Cleans 115/75 6 Front Squat 8 KBS 6 Box Jumps 4 Push Press Post your scores to the Whiteboard.   Sarah  

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WOD Dec 17

Workout of the Day Warm Up 25 Fast Elbows Band High Lat Stretch Strength High Pull 2 x 8 2 x 6 2 x 4 2 x 2 WOD 18 Min EMOM 6 Hang Squat Clean 135/85 6 Bench Press 185/85 *******This EMOM will have a Score********* Stay tuned Stretch & Roll Post your scores

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