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

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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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WOD June 2

Workout of the Day Warm-up 20 Cal Airdyne 20 Goblet Squats 20 Stretch Lunges 20 Good Mornings Strength Back Squat 10-8-6-4-2 WOD 21-15-9 Thrusters 115/80 Box Jumps Building Lap after each round Post your results to the Whiteboard.

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WOD June 1

Workout of the Day Warm-up 2 Building Laps 25 GHD / EXT 20 High Box Step Ups 12 Pistols Strength Single Arm OHS 4 x 12 (6 each) Try n get heavier each set WOD 5 Rounds 5 OHS 10 Hang Snatch 15 Snatch Grip Dead Lifts Post your results to the Whiteboard.

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WOD May31

Workout of the Day Warm-up Pre-Game Strength Push Press 2 x 8 2 x 6 2 x 4 WOD 87 D/U’s 5 Burpees 31 KBS 5 Burpees 31 Sit-ups 5 Burpees 31 Wall Balls 5 Burpees 31 SDHP 87 D/U’s HAPPY BIRTHDAY JD ! Post your results to the Whiteboard.

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WOD May 30

Workout of the Day THANK YOU TO ALL OF OUR SERVICE MEN AND WOMEN THAT KEEP US SAFE DAY AND NIGHT. ESPECIALLY THOSE THAT GAVE IT ALL IN DEFENDING US AND THIS COUNTRY. IN HONOR OF OUR SOLDIERS WE HAVE LOST OUR WOD WILL BE “MURPH” RUN 1 MILE 100 PULL-UPS 200 PUSH-UPS 300 AIRSQUATS

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WOD May 28

Workout of the Day REMINDER WE ARE CLOSED THIS WEEKEND DUE TO COACHES ARE ALL AT REGIONALS WOD ALL FOR TIME: Run 400 M then 10-9-8-7-6-5-4-3-2-1 Burpees Sit-ups then 50 Jump Lunges then Run 400 M email your times in.. Post your results to the Whiteboard.

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WOD May 27

Workout of the Day Warm-up 2 Building Laps 25 Good Mornings 20 EB Stiff Leg Dead lifts 20 K2E Strength Stiff Leg Deads 5 x 5 WOD Event 5 3 Rounds 400 M Run 40 GHD sit-ups 7 Dead Lifts 405/275 Cap 16:00 Post your results to the Whiteboard.

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Just what is the way forward for the produced guides within the online digital age?

Just what is the way forward for the produced guides within the online digital age? A digital age has modified society in different ways. In fact, it includes transitioned various functions and issues in your contemporary society which range from music trade, sporting, fun to teaching. The concept of produced training books is eventually become

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WOD May 26

Workout of the Day Row 500 M 25 rear delt Rows with Bands 15 Wall Slides 20 EB High Pulls 20 Fast Elbows Strength Hang Cleans 2 x 6 4 x 4 WOD Event 4 4 Rounds 28 Pistols 15 Power Cleans 115/80 Post your results to the Whiteboard.

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WOD May 25

Workout of the Day Warm-up Row 500 M 2 Building Laps 25 EB High Pulls 25 EB Fast Elbows Strength Hang Clean 2 x 6 4 x 4 WOD Event 3 104 Wall Balls 52 Pull-ups Post your results to the Whiteboard.

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WOD May 24

Workout of the Day Warm-up 20 Wall Slides 20 Cal Airdyne 10 Ring Rows Strength Back Squats 1 x 8 then drop set of 15 1 x 6 then drop set of 12 1 x 4 then drop set of 10 WOD Event 2 10 Rounds 4 Strict Muscle-ups (rings) 7 Strict HSPU 12 KB

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WOD May 23

Workout of the Day REGIONALS WEEK Warm-up Burgener Snatch 25 Good Mornings 20 Stretch Lunges 10 Wall Walks Strength DB/KB Snatch 3 x 6 2 x 4 WOD Event 1 10 Snatch 8 Snatch 6 Snatch 4 Snatch 2 Snatch weight must get heavier each round 11 min Cap Post your results to the Whiteboard.

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WOD May 21

Workout of the Day Warm-up Pre-Game Pat Tillman Hero WOD On a 5 minute Clock: Run 400 meters, 7 cleans (185/125), max push ups with remaining time. *Rest 1 minute x 4 rounds. **Your score is total push ups. Scale to what ever challenging weight you want. Post your results to the Whiteboard.

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WOD May 20

Workout of the Day Warm-up Pre-Game WOD 3 Rounds 10 Min Running Clock each Round 2 min Rest between Rounds Stations: Airdyne SDHP Ring Rows Jump Rope OWL Ball Slams GHD Battle Ropes Sledge Sit-ups Post your results to the Whiteboard.

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WOD May 19

Workout of the Day Warm-up 25 Good Mornings 30 High Box Step-ups 2 Building Laps Strength SUMO DEAD LIFT 2 x 8 2 x 6 2 x 4 WOD 13 Min AMRAP 10 Pull-ups 10 Thrusters 95/65 8 Box Jump Overs 8 Burpees 1 Building Lap Post your results to the Whiteboard. Tony 4 Bill

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WOD May 18

Workout of the Day Warm-up Row 500 M 25 EB Presses Timeclocks w Bands 10 Inch Worms Strength Push Press 10-8-6-4-2 WOD 50 D/U’s Then 50 KBS 40 DB Snatch 30 OWL 20 Wall Balls 10 HSPU then 50 D/U’s Post your results to the Whiteboard. Bill 11:54 Tony 10:57 Joe 12:20 Anthony 12:12 Laurie

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WOD May 17

Workout of the Day Warm-up Pass Thru’s Partner PVC Stretch EB OHS Strength Snatch Balance (Full Depth) 2 x 8 2 x 6 2 x 4 WOD 4 Min AMRAP 4 Power Snatch 6 Med Ball Push-ups 8 K2E Rest 3 Min 4 Min AMRAP 4 OHS 6 Push-ups 8 K2E Post your results to

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WOD May 16

Workout of the Day Warm-up 2 Building Laps 20 Stretch Lunges L sit Practice Skill 50 Burpee Wall Ball WOD 4 Rounds 16 Power Cleans 95/65 16 Pistols 16 Box Jumps 16 Sit-ups Post your results to the Whiteboard. Bill 14:47 Mike 15:37 Dan 16:20 Joe 18:43 Anthony 18:56 Stacey 16:02 Jaime 15:04 Nicole 16:52

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WOD May 14

Workout of the Day Warm-up Pre-Game WOD 1/2 Murph Wood Post to Left 50 Pull-ups 100 Push-ups 150 Airsquats Wood Post Left Post your results to the Whiteboard.

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WOD May 13

Workout of the Day Warm-up 10 Inch Worms D/U Practice 25 EB Presses Strength Front Squat 5 x 5 WOD 4 Rounds 20 DB Push Jerks 10 Chin-ups 20 KBS Post your results to the Whiteboard.

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WOD May12

Workout of the Day Warm-up 25 Hanging Hollow Rock 25 Supermans 20 Slam Ball Hang Clean Enduance 4 x 20 WOD 11 Min AMRAP 16 Wall Ball 12 T2B 8 Burpees Post your results to the Whiteboard. Bill 4+10 Tony 4+22 Nick 4+18 Sarah 4+15 Stacey 4+3 Laurie 4+16 Nicole 4 Lore 4+8 Laura I

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WOD May 11

Workout of the Day Warm-up Row 500 M Burgener Snatch Barbell Roll-outs 3 x 10 Strength Hang Snatch 2 x 8 2 x 6 2 x 4 HEAVY WOD Run 2 Laps 10 Back Squats Run 2 Laps 8 Back Squats Run 2 Laps 6 Back Squats Run 2 Laps 4 Back Squats Run 2

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WOD May 10

Workout of the Day Warm-up 2 Buidling Laps 25 EB Presses 10 Wall Walks Strength Push Press 2 x 8 2 x 6 2 x 4 1 RM WOD 21-15-9 HSPU Dead Lift 245/155 21’s=1 lap 15’s=2 laps 9’s=3 laps Post your results to the Whiteboard. Tony 12:24 Bill 12:24 Nick 13:05 Joe 13:58 Todd

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WOD May 9

Workout of the Day Warm-up Pre-Game Skill 15 min Strict Pull-up Work or Bar Muscle-up WOD TABATA-this!!!! Push-ups Sit-ups Pull-up Squat Post your results to the Whiteboard. Anthony Dan Kelly Mike C Nicole Sarah Tony Bill Barry John MB Davide Loredana Kim C Jaq Nicole Laura I Toni Farah

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WOD May 7

Workout of the Day Warm-up Row 500 M D/U work 50 sit-ups WOD HOLBROOK 10 Rounds for Time: 5 Thrusters 115/75 10 Pullups Building Lap 1 min rest between rounds Post your results to the Whiteboard.

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WOD May 6

Workout of the Day Warm-up D/U Practice 20 EB Presses 20 Stretch Lunges Skill 3 x 10 Ring Dips 3 x 10 Atomic Sit-ups WOD 4 Rounds 5 Thrusters 95/65 10 Front Rack Walking Lunges 15 K2E Post your results to the Whiteboard. Tony 6:20 Todd 9:44 Joe 9:17 Erik 7:45 John 7:22 Mike C

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WOD May 5

Workout of the Day Warm-up 20 Wall Slides 25 GHD / EXT 20 Cal Airdyne Skill Single Arm Overhead Squat 4 x 10 (5) each arm, each round WOD 4 Rounds for Time 20 OHS 95/65 10 Sit-ups 20 Wall Ball 10 Sit-ups Post your results to the Whiteboard. Stacey 15:21 Laurie 13:04 Sarah 13:00

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WOD May 4

Workout of the Day Warm-up 10 Ring Rows 20 EB High Pulls 20 EB Fast Elbows 20 Cal Airdyne Strength Pendalay Rows 5 x 5 WOD 15 Min AMRAP 55 D/U’s 15 C2B Pull-ups 5 Hang Cleans 155/105 Post your results to the Whiteboard. Bill 3 RX Tony 3+55 Laurie 4+35 Sam 3+10 Claudette 5+60

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WOD May 3

Workout of the Day Warm-up Burgener Snatch Partner PVC Hanging HollowRock 100 Mountain Climbers Strength Snatch Grip High Pull 2 x 8 2 x 6 2 x 4 WOD 21-15-9 Power Snatch 115/75 9-15-21 Burpees Post your results to the Whiteboard.

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WOD May 2

Workout of the Day Warm-up Pre-Game Strength Dead Lift 10-8-6-4-4-4 WOD “Jack” 20 Min AMRAP 10 Push Press 115/75 10 KBS 53/35 10 Box Jumps Post your results to the Whiteboard.

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WOD Apr 30

Workout of the Day Warm-up Pre-Game WOD Wood Post to Left 100 OWL 45/25 50 KBS 53/35 50 DB Press 45/25 100 Sit-ups Wood Post to Left Post your results to the Whiteboard.

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WOD Apr 29

Workout of the Day Warm-up 3 Building Laps 10 Wall Walks 10 Ring Rows 10 Push ups Strength 50 Sledge Hammer Strikes WOD 21-15-9 HSPU Pull-up Push-up 2 Buidling Laps to finish Post your results to the Whiteboard. Kelly 9:34 Stacey 10:18 Laurie 10:18 Todd 14:54 Joe 15:18 Bill 13:24 Barry 14:24 John 11:11 Michael

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WOD Apr28

Workout of the Day Warm-up 25 Good Mornings 25 GHD EXT 25 Cal Airdyne Strength 5 x 5 Stiff Legged Deads WOD DT 5 Rounds for Time 12 Deadlifts 155/85 9 Hang Cleans 6 Push Press Post your results to the Whiteboard.

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WOD Apr 27

Workout of the Day Warm-up 30 High Box Step ups 10 Burpees 25 Cal Airdyne Strength Back Squat 5 x 5 WOD 11 Min AMRAP 12 Box Jumps 20 DB Snatch 12 Wall Ball Rest 30 secs Then 30 Burpees as fast as you can Post your results to the Whiteboard. Bill 4+7 12:37 Claudette

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WOD Apr 26

Workout of the Day Warm-up 25 EB High Pulls 25 Wall Slides 20 Lying Hollow Rocks 20 Supermans Strength Push Jerk 2 x 8 2 x 6 2 x 4 WOD 30-20-10 Hang Squat Cleans T2B Post your results to the Whiteboard. Sarah 8:15 Laurie 12:00 Stacey 12:33 Mike 14:00 Joe 12:26 Todd 13:22 Bill

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WOD Apr 25

Workout of the Day Warm-up Burgener Snatch Partner PVC Clocks w Bands D/U Work….or Triple Unders Strength Bulgarian Lunge 3 x 6 each leg 3 x 3 Each Leg WOD “Randy” 75 Power Snatchs 75 / 55 Post your results to the Whiteboard. Stacey 7:56 Laurie 7:56 Nicole 7:50 Barry 12:24 RX Michael 7:42 Nick

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WOD Apr 23

Workout of the Day Warm-up Pre-Game WOD Each Round 10 Pull-ups 20 Pushups 30 Sit-ups Run Ladder 1 Lap 2 Laps 3 Laps 4 Laps 3 Laps 2 Laps 1 Lap Post your results to the Whiteboard.

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WOD Apr 22

Workout of the Day Warm-up Pre-Game Strength Back Squat 2 x 8 2 x 6 4 x 4 WOD 9 Min TOTAL AMRAP 3 Min AMRAP 9 Wall Ball 6 Box Jumps 3 Burpees Rest 90 Sec 3 Rounds Score is Total Rounds for 9 Min Post your results to the Whiteboard.

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WOD Apr 21

Workout of the Day Warm-up 2 Building Laps 25 EB Presses 10 Wall Walks Strength SOTTS Press 2 x 10 2 x 6 WOD 3 Rounds 20 Med Ball Squat Cleans 20 Single Arm KB Swing 20 DB Snatch 20 Sit-ups 1 Building Lap Post your results to the Whiteboard.

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WOD Apr 20

Workout of the Day Warm-up Double Under work 25 GHD / Ext 20 Ring Push-ups Strength Bench Press 2 x 8 2 x 6 2 x 4 WOD 5 Rounds 95/65 12 Hang Snatch 12 OHS 12 Pull-ups 12 T2B Post your results to the Whiteboard.

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WOD Apr 19

Workout of the Day Warm-up Pre-Game Strength Deads 5 x 5 WOD Cash in 50 D/U’s 5 Rounds 6 DL 12 KBS 18 Sit-ups $ Out 50 D/U’s Post your results to the Whiteboard.

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WOD Apr 18

Workout of the Day Warm-up Pre-Game Strength Power Clean 2 x 8 2 x 6 2 x 4 1 x 15 UNBROKEN WOD 21-15-9 Hang Clean 115/85 Burpee Wall Ball Post your results to the Whiteboard. Tony 8:02 Bill 9:10 Mike 8:45 Sarah 8:47 Nicole 12:00 Sam 11:49 Barry 15:43 Michael 11:09 Lore 11:50 Tiff

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WOD Apr 15

Workout of the Day Warm-up Turkish Get-ups 4 x 12 25 Cal Airdyne 20 Ring Rows 25 Empty Bar OHS Strength Weighted Pull-ups 5 x 5 WOD “NANCY” 5 Rounds 95/65 Run 400 M (2 Building Laps) 15 Overhead Squats Post your results to the Whiteboard.

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WOD Apr 14

Workout of the Day Warm-up Row 500M GHD 25 sit-ups/ext Strength Stiff Legged Dead Lifts 4 x 12 WOD 4 Rounds for Time 18 KBS 53/35 9 Ring Dips 18 Push-ups 9 Dead Lifts 1 Rope Climb Post your results to the Whiteboard.

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WOD Apr 13

Workout of the Day HAPPY BIRTHDAY LISA! Warm-up Pre-Game Warm-up Strength Split Jerk 2 x 8 2 x 6 2 x 4 WOD 13 Min AMRAP 82 D/U’s then 4 Thrusters 13 Burpees 4 Chest to Bar Pull-ups 13 Hang Cleans Building Lap Post your results to the Whiteboard. Bill 3+3 Mike 3+4 Sarah 2+8

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WOD Apr 12

Workout of the Day Warm-up 10 Supermans 45 Ring Rep Combo D/U’s Work Strength Barbell Overhead Walking Lunges 4 x 10 WOD 4 Rounds for Time 115/85 10 Snatch Grip DeadLift 15 Hang Snatch Post your results to the Whiteboard.

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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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