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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WOD Dec 16

Workout of the Day Warm Up Good Morning 6 Turkish Getups******Kicker Strength Back Squat 2 x 8 2 x 6 2 x 4 2X 2 WOD 12 Min AMRAP 12 DL 225/135 12 Pull Ups 12 Wall Ball 12 Ring Dips Stretch & Roll Post your scores to the Whiteboard.    

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WOD Dec 15

Workout of the Day Row 500 M 25 GHD Ext 10 Inch Worms Strength Split Jerk 2 x 8 2 x 6 2 x 4 WOD 21-15-9 Clean + Jerk 115/85 Sit-ups Box Jumps Post your scores to the Whiteboard.   Laurie U                        

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WOD Dec 14

    Workout of the Day Warm-up Bullet Proof SHoulder OHS PVC Squats 12 Days of Christmas 1 HSPU 2 SDLHP 3…….. WOD OH Squat 10,6, 4,2,2,2,2 II 6 Power Snatch 12 T2B 6 Hang Squat Snatch 12 Push Press Stretch and Roll Post your scores to the Whiteboard. Laurie U        

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WOD Dec 12

Workout of the Day Warm-up 250 Jump Rope 12 Days of Christmas Coming Soon……….. WOD Enjoying the record Warm Temps while they last Doors will be open today !!!!!! Bring Your Running shoes !!!!!!!! WOD 100 Wall Balls then 4 Rounds 10 Hang Snatch 20 Box Jumps 10 Burpees 20 SDLHP 10 Push Ups 20

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WOD Dec 11

Workout of the Day Warm-up 20 Cal Airdyne 20 Ab Rollouts Strength Bench 10-8-6-4-2 WOD STATIONS Stay in each station for 1 minute Airdyne Rowing K2E / Dead Hang Battle Ropes GHD Parallet– dip / L-sit Rings– Row / Push-ups KBS Wall Ball Heavy Bag Post your scores to the Whiteboard.

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WOD Dec 10

Workout of the Day Warm-Up 10 Ring Dips 50 single leg jump rope 30 High box step-ups Tabata Push-ups Airsquats Ring Rows WOD 11 Min AMRAP 10 Burpees 6 Dead Lifts 225/135 10 Single Arm OHS 6 Power Cleans 115/85 Post your scores to the Whiteboard.   Laurie V            

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WOD Dec 9

Workout of the Day Warm up 25 GHD–situps / Ext 30 Stretch Lunges 100 Mountain Climbers Strength RDL (stiff leg dead lift) 2 x 6 4 x 4 WOD 4 Rounds 10 Wall Ball 10 Box Jumps 10 Hang Snatch 95/65 10 Single Arm KBS 4 HSPU Post your scores to the Whiteboard.   Sarah

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WOD Dec 8

Workout of the Day Warm-up Row 500 M 20 Fast Elbows 25 Empty Bar Presses WOD I DB / KB Cleans and Jerk 2 x 8 2 x 6 4 x4 WOD II Clock starts: First 2 min as many situps as possible Then starting at min 3: Death by Thrusters (Starting with 3) 3,

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WOD Dec 7

Workout of the Day Warm-up 20 Cal Airdyne 25 Empty Bar Pause OHS 20 Good Mornings Strength OHS 2 x 8 2 x 6 4 x 4 WOD 50 Air Squats 40 Hang Cleans 95/65 30 Chin-ups 20 Burpees 10 T2B Post your scores to the Whiteboard.

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WOD Dec 5

Workout of the Day Warm Up: 250 Jump Rope 25 Wall Balls WOD Building Lap 21 DL 21 Box Jumps 21 KBS 45 D/U 15 DL 15 Box Jumps 15 KBS 45 GHD Situps 9 DL 9 Box Jumps 9 KBS 45 T2B Stretch & Roll Post your scores to the Whiteboard.

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WOD Dec 4

Workout of the Day Warm Up 30 High Box Step-ups 25 Wall Slides WOD I Back Squat 6,4,2,2,2,2 II 4 Rounds Building Lap 20 OWL 45/25 15 K2E 10 Front Squat 115/75 Stretch & Roll Post your scores to the Whiteboard.    

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WOD Dec 3

Workout of the Day Warm Up: 10 Inch Worms 20 Good Mornings 25 Ball Slams WOD I Push Press 5X5 II 20 Min AMRAP Rope Climb 20 SDLHP 20 Push-ups 20 Wall Balls 20 KBS 20 Sit Up Stretch & Roll Post your scores to the Whiteboard.   Sarah            

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WOD DEC 2

Workout of the Day Warm Up: 50 Stretch Lunges 50 Ring ROws WOD I Snatch Grip High Pull 8X2 II 3 Rounds 50 D/U 20 Hang Clean 20 Box Jump over 20 DB/ KB Snatch Stretch & Roll Post your scores to the Whiteboard.   Rebecca                  

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WOD Dec 1

Workout of the Day Warm Up: 25 Good Mornings 25 GHD EXT WOD I DL 10, 8,6,4,2,2,2,2 II 15 Min AMRAP 3 Thrusters 115/75 3 Pull Ups 6 Thrusters 6 Pull Ups 9 Thrusters 9 Pull Ups……and so on Stretch & Roll Post your scores to the Whiteboard.   Cole          

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WOD Nov 30

Workout of the Day Warm Up: Empty Bar 25 Fast Elbows 25 Push Press 25 Front Squats for Depth WOD I Hang Squat Clean 8,6,4,2,2,2,2 II 30 DU 30 Burpees 6 Rounds 5 Hang SQuat Cleans 85% 7 Box Jumps 9 Push Press then 30 Burpees 30 DU Stretch & Roll Post your scores to

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WOD Nov 28

  Workout of the Day Warm Up: Wood Post Right WOD Partner WOD 100 Box Jumps 100 KBS 100 Push Ups 100 Ring Rows Stretch & Roll Post your scores to the Whiteboard.

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WOD Nov 27

Workout of the Day Warm Up: 25 Ball Slams 25 GHD WOD 10 Wall CLimbs Arrow Building Lap 20 T2B 30 Thrusters 50 Burpees 30 Wall Balls 20 KBS Arrow BL 10 Pull Ups Stretch & Roll Post your scores to the Whiteboard. Kim K                  19:26 Bobby

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WOD Nov 26

  Workout of the Day Warm-up 250 Jump Rope 25 Cal Airdyne WOD HAPPY TURKEY DAY MASSACRE TEAM WOD 3 MEMBERS 40 Minute AMRAP Each Member will work at same time Team Member #1 will run 800 mtr Run Team Member #2 will be completing a Gymnastic Movement See Points List for Various Movements Team

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WOD Nov 25

Workout of the Day Warm-up 25 Ball Slams 25 Good Mornings 10 Ring Dips Skill HSPU 10-8-6-4-2 in between each set do one set of 10 reps total of Bulgarian Weighted Lunges WOD Wall Ball HRPU 20-18-16-14-12-10-8-6-4-2 Post your scores to the Whiteboard.   MB                    

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WOD -Nov 24

  Workout of the Day Warm Up Bergener WarmUp WOD I Hang Squat Snatch 8,6,4X2 II 6 Rounds 6 Power Snatch 95/65 8 T2B 10 Box Jump Stretch & Roll Post your scores to the Whiteboard.

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WOD -Nov 23

Workout of the Day Warm Up 25 Situps 25 Fast Elbows 25 PVC Front Squats WOD I Front Squat 8, 6, 4X2 II 18 Minute EMOM 3 Hang Squat Cleans 135/95 6 Push Press 9 DL Stretch & Roll Post your scores to the Whiteboard. Sarah                  

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WOD -Nov 21

Workout of the Day Warm Up 25 Wall Balls 250 Jump Rope WOD I Wood Post Run then 4 Rounds 12 Box Jumps 6 Burpees 12 KBS 6 Snatch then Wood Post Run Stretch & Roll Post your scores to the Whiteboard.    

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WOD -Nov 20

  Workout of the Day Warm Up 25 Wall Balls 25 Ball Slams WOD I Pause Back Squats 8X3 II 3 Rounds 9 Thrusters 95/65 12 DB / KB Snatch 15 Sit Ups Stretch & Roll Post your scores to the Whiteboard. Sarah                        

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WOD -Nov 19

  Workout of the Day Warm Up 25 GHD Ext 25 Good Mornings WOD I DL 8X3 II 25 Box Jumps then 21-15-9 SDLHP 95/65 Pull Ups Then 25 Box Jumps Stretch & Roll Post your scores to the Whiteboard. Nick L                        8:15  (@#70)

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WOD -Nov 18

Workout of the Day Warm Up 25 Empty Bar Push Press 25 Clean High Pulls 25 PVC OHS Squats WOD I OH Squats 2X6, 3X3, 4X1 II 4 Rounds 30 D/U 10 Box Jumps 10 Push Press 95/65 Stretch & Roll Post your scores to the Whiteboard. Laurie V            

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WOD -Nov 17

Workout of the Day Warm Up Bergener Warm Up Bullet Proof SHoulers WOD I Snatch High Pulls 8X3 II 12 Min AMRAP 6 Snatch 115/75 12 Pull Up Stretch & Roll Post your scores to the Whiteboard.   Sarah         5+6 Nick L        5+13 Todd        

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WOD -Nov 16

  Workout of the Day Warm Up 30 Stretch Lunges 25 Push Ups 30 PVC Front Squats WOD I Front Squats 3X5,2X3,5X1 II 18 Min EMOM 6 T2B 9 Hang Squat Clean 95/65 12 Push Ups Stretch & Roll Post your scores to the Whiteboard.   Laurie V              

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WOD -Nov 14

Workout of the Day 250 Jump Rope 25 GHD WOD 4 Rounds 25 Sit Ups 20 KBS 15 Box Jumps 10 DB/KB Snatch 5 T2B Stretch & Roll Post your scores to the Whiteboard.                  

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WOD -Nov 13

Workout of the Day Timothy Davis | Age 28 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J “DT” 5 Rounds 12 Dead Lifts

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WOD -Nov 12

      Workout of the Day Christopher ‘Gator’ Gathercole | Age 21 | Santa Rosa, CA U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived

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WOD Nov 11

Workout of the Day After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy

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WOD Nov 10

Workout of the Day Ashley White | Age 24 | Alliance, Ohio U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered

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WOD – Nov 9

  Workout of the Day CFSX will take a few days to HONOR the men and women that are and have served our country in our small way Each Day this week we will honor the Veterans by completing a CF HERO WOD. We will also provide background to their story……. Please join us to

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WOD – Nov 7

Warm Up:  PVC Stretch/ Wood Post WOD “Hawk” 15  Burpees 50 Lunges 25 Airsquats 50 Med Ball Thrusters 25 Push Ups 25 AirSquats 15 Burpees   Kicker**************  

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WOD – Nov 6

Warm Up:  PVC Stretch/ 100 Mtn CLimbers 3X60 Planks WOD I Pistols Progressions 12 Minutes II 100 Double Unders 25 KB Swings  (24/16) 5 Thrusters (135/95) 75 Double Unders 30 KB Swings 5 Thrusters 50 Double Unders 35 KB Swings 5 Thrusters 25 Double unders 40 KB Swings 5 Thrusters Finish Line : Stretch and Roll/

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WOD – Nov 5

Warm Up:  PVC Stretch/  wood Post Runs WOD I OH Squats 2X12, 3X4, 4X2 II 12 Minute AMRAP   12 Wall Balls (20/14) 12 Toes to Bar 12 Atomic Sit Ups (with Ball) Finish Line : Stretch & Roll   Sarah                            

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WOD – Nov 4

Warm Up:  PVC Stretch/ 25 Box Jumps 25 GHD EXT 25 Supermans WOD I Dead Lift 3×6, 2×3, 3×1 II 4 Rounds 10 Push Press 12 Ring Rows 14 Sit Ups 16 SDLHP 53/35 Finish Line : 6 X 60sec Planks / Stretch and Roll Nick L                      

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WOD – Nov 3

Warm Up:  PVC Stretch/ 50 Push Ups 25 Good Mornings 25 Wall Balls WOD I Pendley Row 6X4 II Saturday CF Regional Individual Event #1 4 Wood Post Laps 50 Thrusters 95/ 45 30 Pull Ups Finish Line : Stretch and Roll May 16th   Laurie V                

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WOD -Nov 2

Warm Up:  PVC Stretch/ 250 Jump Rope Ankle Mobility WOD I Back Squats 3×6, 2×3, 4×1 II 8 Rounds 4 Burpees 6 Box Jumps 8 Hang Cleans 115/65 10 Dead Lifts  115/65 Finish Line : Stretch and Roll May 13th Rebecca                            8:47

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WOD Oct 31

Workout of the Day Warm-up Wood Post Run WOD Happy Halloween 25 Min AMRAP Building Lap Body Carry (Sand Bag) 10 Smashing Pumkins (Ball Slams) 31 Skull Tosses (wall Balls) 10 Tree CLimbs (Pull Ups) 31 Whips & Chains (D/U) 10 Body Snappers (T2B) 31 OWLs Swooop (OHWL 25/10) Graveyard Gauntlet (Burpee Box Jump Gauntlet)

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WOD Oct 30

Workout of the Day Warm-up 10 Wall Walks Burgener Warm-up 75 Single leg Jump Rope Strength 10-8-6-4-2 Hang Snatch WOD 5 RFT 6 Chin-ups 10 Sumo Dead 185/105 30 D/U’s 3:1 Post your scores to the Whiteboard. Kelly                                 9:58

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WOD Oct 29

Workout of the Day Warm-up 10 Wall Walks 20 Empty Bar High Pulls 20 Empty Bar Strict Presses Rotator Cuff Band Work Skill 15 Min Rope Climbs 6 – 10 climbs Scaled 10 Sit to Stand Ropes WOD 10 to 1 1 to 10 Clean n Jerk 135/85 HSPU Post your scores to the Whiteboard.

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WOD Oct 28

Workout of the Day Warm-up 20 Bulgarian Lunges 2 Max Efforts Ring Dips 25 Cal Airdyne SKILL Hip Bridges 4 x 10 Weighted Sit-ups 4 x 10 WOD 21-15-9-6-3 Wall Ball Burpee Post your scores to the Whiteboard. Laurie              7:39 Stacey              8:40 Claudette

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WOD Oct 27

Workout of the Day Warm-up 2 x 20 Single Straight Leg Dead Lift 20 Ring Rows 12 Turkish Get ups Strength Dead Lifts 2×6 2×4 2×2 WOD Run 2 Building Laps 25 Back Squats 2 Laps 25 Pull-ups 2 Laps 25 K2E 2 Laps Post your scores to the Whiteboard. Dan K      

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WOD Oct 26

Workout of the Day Warm-up 2 Lengths Duck Walk 25 GHD Ext 20 Push ups Strength Front Squat 2×6 2×4 2×2 WOD 7 Min AMRAPS Follow the rep scheme 1,1 – 2,2 – 3,3 and so on I. Box Jump Toes to Bar REST II Sit-ups Push Press 95 / 65 Post your scores to

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WOD Oct 24

Workout of the Day Warm-up Wood Post Row 500 M 10 Ring Rows 10 Inch Worms WOD 4 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest 2 min between each round Post your scores to the Whiteboard.

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WOD Oct 23

Workout of the Day WARM-UP 20 Stretch Lunges 20 Ball Slams 20 supermans 20 Sit-ups ENDURANCE BACK SQUAT 4 x 20 UNBROKEN WOD “Fight Gone Bad” WALL BALL SDHP 75 / 35 BOX JUMP PUSH PRESS 75 / 35 ROW (AirDyne) Each Station for 1 min Post your scores to the Whiteboard.

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WOD Oct 22

Workout of the Day WARM-UP Empty Bar 20 Stiff leg dead lifts 20 High Pulls 20 Fast Elbows 20 presses 5 min of Double-Under Practice WOD 1 9 min EMOM 3 Deads 2 Cleans 1 Press 1 Clean and Jerk WOD 2 For Time: 40 KBS 30 OH Squats 20 DB GTO 20 KBS 15

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WOD Oct 21

Workout of the Day WARM-UP 2 x 10 SA OHS 20 CAL Airdyne 500 M row STRENGTH 4 x 10 SOTS PRESS WOD 4 RDS for Time: Building Lap 12 Thrusters C.C. – 2 Building Laps Post your scores to the Whiteboard.

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WOD Oct 20

Workout of the Day Warm-up 30 High Box Step-ups 10 DB/KB Rows each arm 25 GHD Ext SKILL Bulgarian Split Squat 4 x 10 WOD 3 Min AMRAP Wall Ball rest 3 min 3 Min AMRAP Pullups rest 3 min 3 Min AMRAP OWL 45/25 Post your scores to the Whiteboard.   Sarah    

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WOD Oct 19

Workout of the Day Warm-up 10 Wall Ball 20 Good Mornings 10 Push-ups 20 Sit-ups Strength For Time 20 WANNAMAKERS 135 / 85 WOD JT 21-15-9 HSPU RING DIPS PUSH-UPS Post your scores to the Whiteboard.

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WOD Oct 17

Workout of the Day Warm-up Wood Post Run WOD B4B “GRACE” Stretch & Roll Post your scores to the Whiteboard.

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WOD Oct 16

Workout of the Day Warm-up Wood Post WOD I Front Squats 5×5 II 15 Min AMRAP 9 Hang Snatch 18 Airsquats 36 D/U’s 18 Situps 9 Pull Ups Stretch & Roll Post your scores to the Whiteboard.   Mike C                             5+2

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