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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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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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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Hello world

Hello world

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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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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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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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