WOD Oct 14

Workout of the Day Warm-up Bullet Proof SHoulders 25 Fast Elbows WOD I 3 Position Clean II 14 Min EMOM 3 Squat Clean 6 Burpees Stretch & Roll Post your scores to the Whiteboard. Sarah @#95 Laurie U 55 Stacey 55 Claudette 85 Marissa 65 Leah 95 Rebecca 95 Mike S 175 Nick L 155

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WOD Oct 13

Workout of the Day Warm-up Wood Post 25 Wall Slides Ankle Mobility WOD I Back Squat 6X4 II 12 Min AMRAP 12 Pull Ups 24 KBS 12 Pistols 24 Sit-ups Stretch & Roll Post your scores to the Whiteboard. Sarah                              

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WOD Oct 12

Workout of the Day Warm-up Wood Post 25 Good Mornings 25 Air Squats WOD I High Hang Snatch 6,4,2,2,2,2 II 5 Rounds 10 Dead Lifts 225/135 10 Snatch 75/45 10 HSPU 10 Snatch “Crossfit MainPage” Stretch & Roll Post your scores to the Whiteboard. Mike C.      25:23     (95/225) Bobby    

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WOD Oct 10

Workout of the Day Warm-up Wood Post and Building Lap 25 Good Mornings 25 Air Squats WOD FILTHY FIFTY For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Ab mat Situps 50 Wall ball shots,

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WOD Oct 9

Workout of the Day Warm-up 10 Inch Worms 25 GHD Ext 25 Empty Bar Presses Strength Bench Press 10-8-6-4-2 WOD 21-15-9 Dead Lifts 225/135 HSPU Post your scores to the Whiteboard.

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WOD Oct 8

Workout of the Day Warm-up 10 Diamond Push-ups 2×10 Single arm KB swing (each arm) 20 Cal Airdyne Strength Ring Dips 4 x 6 WOD 4 RDS for Time: 20 KBS 20 Burpees Building Lap Post your scores to the Whiteboard. Bobby                       12:29 Erik

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WOD Oct 7

Workout of the Day Warm-up 25 Good Mornings Bergener Warm-up Strength 10-8-6-4 Stiff Legged Dead Lifts WOD 6 Min EMOM (Both done each Min) 3 Hang Snatch 6 Wall Ball rest 6 Min EMOM (both done each min) 3 Thrusters 6 Box Jumps Post your scores to the Whiteboard.

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WOD Oct 6

Workout of the Day Warm-up 10 Wall Walks 2 x 10 Roll outs 2 Lengths Duck Walk Strength Tabatta Push Press Tabatta K2E WOD 11 Min AMRAP 10 DB/KB GTO 12 Jump Lunges 10 Push-ups 12 DB/KB Front Squat Post your scores to the Whiteboard.   Laurie U              

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WOD Oct 5

Workout of the Day Warm-up Wood Post Run 30 Hang Hollow Rock 25 Fast Elbows WOD I Hang Squat Clean 2X5, 2X3, 4X2 II 5 Rounds 6 Power Clean 95/65 12 Sit Ups 6 SDLHP 12 Pull Ups Stretch & Roll Post your scores to the Whiteboard. Sarah              

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WOD Oct 3rd

Workout of the Day Warm-up Wood Post Run WOD Wood Post Run 40 Wall Balls 40 KBS Wood Post Run 30 T2B 30 KBS Wood Post Run 20 Wall Balls 20 KBS Wood Post Run 10 T2B 10 KBS Wood Post Run Stretch & Roll Post your scores to the Whiteboard.

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WOD Oct 2

Workout of the Day Warm-up 20 Empty Bar Presses 15 Ball Slams 10 Inch Worms WOD I Split Jerk 5X3 II AMRAP 12 12 Push Press 95/65 12 Wall Ball 12 K2E Stretch & Roll Post your scores to the Whiteboard. Laurie V                        

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WOD Oct 1

Workout of the Day Warm-up 12 Turkish Getups 12 KB Row 2 Rounds each arm WOD I Snatch Grip High Pull 5X3 II AMRAP 10 5 Thrusters 5 Pull Ups 10 Thrusters 10 Pull Ups 15 Thrusters 15 Pull Ups and so on….. (CF Main Page) Stretch & Roll Post your scores to the Whiteboard.

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WOD Sept 30th

Workout of the Day Warm-up 50 Hang Hollow Rocks 30 PVC Passovers WOD I Snatch Balance 6,4,2,2,2,2,2,2 II “Nancy” 5 Rounds 400 Meter Run 15 OH Squats 95/65 Stretch & Roll Post your scores to the Whiteboard.

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WOD Sept 29th

Workout of the Day Warm-up 30 High Box Step Ups WOD I 6X12 Front Rack Walking Lunges II 4 Rounds 12 DB Snatch 6 Burpees 12 SAOH Lunge 6 Pull Ups Stretch & Roll Post your scores to the Whiteboard. Laurie U                          

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WOD Sept 28th

Workout of the Day Warm-up 50 Stretch Lunges Ankle Mobility WOD I Front Squat 8,6,4,2,2,2,2 II 18 Min EMOM 6 HRPU 3 Squat CLeans Stretch & Roll Post your scores to the Whiteboard.   Mike C                          135 Mike S        

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WOD Sept 25th

Workout of the Day Warm-up 10 Inch Worms 25 Empty Bar Presses WOD I Push JERK 2×6, 2X4, 4X2 II 12 min AMRAP 9 Push Press 115/75 9 Hang Clean 9 Sit ups Stretch & Roll Post your scores to the Whiteboard.    

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WOD Sept 24th

Workout of the Day Warm-up Bullet Proof SHoulders 50 Pass Overs WOD I 5X3 Weighted Pull Ups II 6 Rounds 6 HR PU 8 Box Jumps 10 DB Snatch 50/35 12 KBS 53/35 Stretch & Roll Post your scores to the Whiteboard.   Stacey                      

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WOD Sept 23rd

Workout of the Day Warm-up 25 GHD/ EXT 25 Ring ROws WOD I Fast Elbows 50 Front Squat 20 Minutes to 2 Rep max II 14 Min EMOM 2 Clean 85% 7 T2B (14K2E) Stretch & Roll Post your scores to the Whiteboard.

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WOD Sept 22nd

Workout of the Day Warm-up 50 Wall Ball Ankle Mobility WOD I Pendlay Row 8X3 II 4 Rounds 20 Sit ups 10 Push Ups 20 Box Jumps 10 Dead Lifts 225/135 Stretch & Roll Post your scores to the Whiteboard. Sarah                            

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WOD Sept 21st

Workout of the Day Warm-up Wood Post 6 Max Attempt HS shoulder Taps WOD I Squat Clean 2X6, 3X4, 4X2 II 15 Min AMRAP 3 HSPU 6 Pull Ups 9 Hang Squat Clean 115/75 Stretch & Roll Post your scores to the Whiteboard.   Stacey                    

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WOD Sept 19th

Workout of the Day Warm-up Wood Post WOD 10,9,8,…..3,2,1 Dead Lift 225/135 Box Jump Pull Up HR Push Up Stretch & Roll Post your scores to the Whiteboard.

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WOD Sept 18th

Workout of the Day Warm-up 50 PVC OH Squats 50 PVC Passovers 50 Fast Elbows empty Bar I Push Press 8X3 II 12 Min EMOM 6 Hang Squat Clean 135/85 12 Burpees Stretch & Roll Post your scores to the Whiteboard. Sarah                        65 Laurie

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WOD Sept 17th

Workout of the Day Warm-up Wood Post Ankle Mobility I DL 2X6,2X4,4X2 II 4 Rounds 10 DL 185/95 20 KBS 53/35 30 D/U Stretch & Roll Post your scores to the Whiteboard. Stacey                                8:59 Laurie U        

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WOD Sept 16th

Workout of the Day Warm-up 12 Wall Walks 6 Max Toe Taps I Snatch Grip High Pull 5X3 II 15 Min EMOM 3 Hang Snatch 105/75 6 OH Squat 105/75 9 T2B Stretch & Roll Post your scores to the Whiteboard. Sarah                          

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WOD Sept 15th

Workout of the Day Warm-up PVC FRONT Squat 30 HIgh Box Step Ups I Back Squat 2X6, 2X4, 4X2 II 12 Min AMRAP 50 Wall Ball then 50 Situps 40 AirSquats 30 D/U 20 Box Jumps 10 HR Push Ups Stretch & Roll Post your scores to the Whiteboard. John        214 Erik

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WOD Sept 14th

Workout of the Day Warm-up 30 Hang Hollow Rocks Bulletproof Shoulders I 6X5 Weighted Pull Ups II 5 Rounds 5 C2B Pull Ups 10 Box Jumps 5 Push Press 135/85 10 OHWL 45/25 Wood Post Run Stretch & Roll Post your scores to the Whiteboard.   Marissa                

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WOD Sept 12th

Workout of the Day Warm-up We will be closed today. Many of our members will be competing at the Battle of the Boxes at CF Westchester in Pelham NY COME CHEER ON YOUR FELLOW ATHLETES AT BATTLE OF THE BOXES !!!!!!!!!!!!!!!!!!!!!!!!!!!!! Stretch & Roll Post your scores to the Whiteboard.  

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WOD Sept 11th

  Workout of the Day Warm-up 30 Low Box Weighted Step Ups 30 Mtn Climbers WOD I 10 X 50 Yd Sprint II 4X4 A. 10 Thrusters 95/65 10 Box Jumps B. 10 DL 225/135 10 Burpees and reapeat Stretch & Roll Post your scores to the Whiteboard. Sarah            

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WOD Sept 10th

Workout of the Day Warm-up 30 High Box Step Ups Bullet Proof SHoulders WOD I Push Press 2X8 @60% 2X6 @ 70% 2X4 @ 80% II 12 Min AMRAP Building Lap 10 Power Cleans 135/85 10 DB Snatch 10 Push Ups Stretch & Roll Post your scores to the Whiteboard.   Laurie V    

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WOD Sept 9th

Workout of the Day Warm-up 25 GHD EXT 25 Superman WOD I Snatch 3X3 @ 60% 3X3 @ 70% 3X3 @ 80% II 4 Rounds 10 Hang Snatch 15 T2B 30 D/U Stretch & Roll Post your scores to the Whiteboard.      

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WOD Sept 8th

Workout of the Day Warm-up 12 Turkish Getups PVC Front Squats WOD I Front Squat Pause 6X4 II “SUMO HELENish” 50 SDLHP 95/45 then 3 Rounds 400 Mtr Run 21 KBS    53/35 12 DL        185/95 Stretch & Roll Post your scores to the Whiteboard. Sarah   9:04 RX Laurie   10:51

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WOD Sept 7th

Workout of the Day Warm-up Wood Post Run 12 Wall Squats WOD “Honoring Heroes Weekend” “The Murph ” Nough Said Stretch & Roll Post your scores to the Whiteboard.  

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WOD Sept 5th

Workout of the Day Warm-up Wood Post Run 12 Wall Squats WOD I 20 Min “Whitten” Amrap 22 KBS 22 Box Jumps 400 Mtr Run 22 Burpees 22 Wall Balls Stretch & Roll Post your scores to the Whiteboard.    

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WOD Sept 4th

Workout of the Day Warm-up 25 Fast Elbows Shoulder / Bar Stretch WOD I Hang Squat Clean 2X6, 8X3 II 100 D/U then 6 Rounds 6 OH Squats 115/75 12 Power Cleans Then 50 Wall Balls Stretch& Roll Post your scores to the Whiteboard.   Sarah                  

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WOD Sept 3rd

Workout of the Day Warm-up 30 High Box Step-ups 2 Lengths Duck Walk 6 Max HSTT WOD I Back Squats 2X6, 7X3 II 18 Min EMOM 9 Thrusters 12 Lunge Stretch& Roll Post your scores to the Whiteboard.      

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WOD Sept 2nd

Workout of the Day Warm-up Wood Post 50 Stretch Lunges WOD I Pendley Rows 2X6, 7X3 II 12 Minute AMRAP 12 Push Ups 24 D/U 12 Hang CLeans 135/85 24 Sit Ups Stretch& Roll Post your scores to the Whiteboard.   Nicole                          

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WOD Sept 1st

Workout of the Day Warm-up 30 Hang Hollow Rock 30 GHD Ext WOD I Hang Snatch 7X3 up to 80% II 30-20-10 T2B SDLHP 95/65 DB Snatch 53/35 Wood Post Right Stretch & Roll Post your scores to the Whiteboard. Sarah                 16:20 Laurie U      

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WOD Aug 31st

Workout of the Day Warm-up Building Lap 12 Turkish Getups WOD I Push Press 5×5 II 6 Rounds 8 Ring ROws 6 Dead Lifts 135/225 4 Pistols 2 Building Laps Stretch & Roll Post your scores to the Whiteboard.

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WOD Aug 29th

Workout of the Day Warm-up 50 Single leg jump rope (each leg)Workout of the Day Warm-up 50 Single leg jump rope (each leg) 10 ring rows 10 Push-ups 20 Cal on Airdyne WOD Partner 100 D/U’s 10 HSPU 20 Pull-ups Each Member Does a Building Lap Farmers Carry 53KB/25lb Plate 35KB/ 15lb Plate 30 Sit-ups

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WOD Aug 28th

Workout of the Day Warm-up 25 Superman 25 Hang Hollow Rocks WOD I Muscle Up Progressions II 24 Min EMOM 8 Push Press 75/135 16 OWL 45/25 40 D/U Stretch & Roll Post your scores to the Whiteboard.      

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WOD Aug 27th

Workout of the Day Warm up Wood Post 25 Good Mornings With empty bar perform: 20 Dead Lifts 20 High Rows 20 Quick Elbows 20 Front Squats Skill Partner 100 Wall Balls After each 25 Reps 10 Box Jumps After the 100th Box Jump must perform the 10 Box Jumps WOD 6 Min AMRAP Wood

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WOD Aug 26th

Workout of the Day Warm-up 6 Max HS Hold WOD I 8 Rounds 2 Power Snatch 1 OH Squat II 30 minute running clock, complete the following: At 0:00 21-15-9 Power snatch 95/65 Toes to bar At 10:00 Three rounds for time: 15 Overhead Squats 95/65 30 D/U’s At 20:00 AMRAP 10 minutes Run 200

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WOD Aug 25th

Workout of the Day Warm-up Bullet Proof Shoulders 25 Ring Push ups WOD I Front Squat 5X7 II 21-15-9 Front Squat Box Jumps Sit Ups KBS  35/53 Stretch & Roll Post your scores to the Whiteboard.

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WOD Aug 24th

Workout of the Day Warm-up 25 GHD 25 Ext WOD I 4X6 Fast Elbows 5X8 Med Ball Cleans 6X3 Hang Squat Cleans II 4 Rounds 4 Power Cleans 135/85 6 T2B 8 Box Jumps 25 D/U’s Stretch & Roll Post your scores to the Whiteboard.    

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WOD Aug 20th

Workout of the Day Warm-up 25 GHD 25 EXT WOD I Pendlay Rows 5X5 II 6 Rounds 5 Barbell SDHP 10 Pull Ups 30 D/U Stretch & Roll Post your scores to the Whiteboard. Rebecca   12:30 Leah           12:50 Marissa     15:00 Laurie V     18:10 Bobby  

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WOD Aug 19th

  Workout of the Day Warm-up Bullet Proof Shoulders 25 Ring Push ps WOD I Front Squat 5X7 II 18 Min EMOM 4 Clusters 6 K2E 8 DB Snatch Stretch & Roll Post your scores to the Whiteboard.  

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WOD Aug 18th

  Workout of the Day Warm-up Wood Post Run WOD I Back Squat 7X5 II 12 Min AMRAP 12 Burpees 24 KBS 12 Push Press 24 Pistols Stretch & Roll Post your scores to the Whiteboard. Rebecca   3+2 Leah          3 Marissa    2 LiMac        2+12 John  

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WOD Aug 17th

  Workout of the Day Warm-up 12 Wall Walks 12 Burpee Box Jump Overs WOD I Hang Snatch 2X6, 2X4, 4X2 II 4 Rounds 20 Situps 15 Box Jumps 10 Pull Ups 5 Snatch 115/75 Stretch & Roll Post your scores to the Whiteboard. Jackie       14:15 Renee        15:20 Mabel

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WOD Aug 15th

Workout of the Day Warm-up 250 Jump Rope Wood Post Run WOD I Partner WOD 100 Air Squats 80 Situps 60 KBS 40 DB Snatch 20 Cleans Kicker***************** Stretch & Roll Post your scores to the Whiteboard./

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WOD Aug 14th

Workout of the Day Warm-up 30 High Box Step Up WOD I Hang Snatch Ladder 8 min EMOM 5 reps Pick a starting weight and either stay or go up NO LOWERING WEIGHT II 18 Min EMOM 8 Thrusters 8 Bar Over Burpees 8 Clean + Jerk Stretch & Roll Post your scores to the

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WOD Aug 13th

Workout of the Day Warm-up 25 Barbell Roll Outs 12 Inch Worms 6 Crab Walks Strength 4X4 Weighted Pull ups Run a lap with an odd object after each round WOD 5 Rounds 7 Squat Cleans 135/95 14 KBS 70/44 Stretch & Roll Post your scores to the Whiteboard. Marissa         15:52

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WOD Aug 12th

Workout of the Day Warm-up 45 Rep Ring Combo 40 Pistols WOD I Front Squat 2X6, 8X2 II 12 Minute AMRAP 12 OH Squats 6 Pull Ups 3 HSPU Stretch & Roll Post your scores to the Whiteboard. Diane           6 Claudette     6 Fiona            4+6 Kelly             6 Bobby           4+18 EKG              5+6 Kim               4 Kir                 4 Donna          

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WOD Aug 11th

Workout of the Day Warm-up 12 Wall Walks 6 HS Max Holds WOD I Hang Clean 2X6, 6X2 II 100 D/U 25 Box Jumps 20 DB Snatch Farmers Building Walk 45 Burpees Farmers Building Walk 20 DB Snatch 25 Box Jumps 100 D/U Stretch & Roll Post your scores to the Whiteboard. Michelle                  10:10 Fiona

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WOD Aug 10th

Workout of the Day Warm-up 50 Good Mornings 25 GHD Ext WOD I Dead Lifts 2X6,2X4,4X2 II 21-15-9 Push Press    115/75 KBS     53/35 Sit Ups Wood Post Run between each Stretch & Roll Post your scores to the Whiteboard. Sarah                            12:10   RX Mike S                          10:05  95/44 Laurie V                       14:00  65/35 Nicole                           15:00 Fiona     65/35        9:41 Jess        85/44        13:20

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WOD Aug 8th

Workout of the Day Warm-up Wood Post WOD I Wood Post Left 15-12-9-6-3 Squat Cleans Over-the-box Jump Toes-to-bar Wall Ball Stretch & Roll Post your scores to the Whiteboard. Diane    23:54 Kelly      21:27 Lisa F     21:27 Geoff      24:58 Ken         29:36 Kim         26:31 Nicole      29:02 Mike C      25:35 Jackie       29:14

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WOD Aug 7th

Workout of the Day Warm-up 30 High Box Step Up WOD I Hang Squat Snatch 8X4 II 24 Min EMOM 18 KBS 12 Pull Ups 8 Power Snatch Stretch & Roll Post your scores to the Whiteboard.

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WOD Aug 6th

Workout of the Day Warm-up 25 Good Mornings 10 Wall Walks 20 Cal Airdyne Skill HSPU 4 x 4 WOD In Honor of the 31 Heroes 31 Min AMRAP Partner P1 8 Thrusters 6 Burpees 11 Box Jumps P2 Run Wood Post Post your scores to the Whiteboard. Sarah + Mike         16 Rebecca + Leah   

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WOD Aug 5th

Workout of the Day Warm-up 50 OH Walking Lunges 50 Ring Dips WOD I Low – Front Squat 8X4 II Wood Post 20 Clean & Press 95/65 10 T2B 15 Clean & Press 15 T2B 10 Clean & Press 20 T2B Stretch & Roll Post your scores to the Whiteboard. Jaime         14:32 Bobby D    13:52

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WOD Aug 4th

Workout of the Day Warm-up Bullet Proof Shoulders 3X60 Sec Planks WOD I Back Squat 12 Minutes to find Max II 3 Rounds 15 Back Squat (60%) 75 D/U Stretch & Roll Post your scores to the Whiteboard. Sarah                                13:40/ PR @#175!!!!!! Joanna                             14:35 Mike C                              13:25 @#225 Rebecca                            13:40 Leah                                  14:06 LiMac           12:06 Christine     

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WOD Aug 3rd

Workout of the Day Warm-up 30 Hollow Rock 30 Fast Elbows “Roxanne” WOD I Muscle Up Progressions 18 Minutes & 30 Seated Box Jumps II 30 Squat Cleans 95/65 then 4 Rounds 50 D/U 25 KBS 15 Box Jumps 5 Hang Cleans 115/75 1 Wood Post Run Stretch & Roll Post your scores to the

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WOD Aug 1st

Workout of the Day Warm-up 250 Jump Rope Wood Post WOD I 1 Tire Flip/Hop 7 Pull Ups 1 Sled Push 7 KBS 1 Wood Post 7 Front Squats Stretch & Roll Post your scores to the Whiteboard.

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WOD July 31st

Workout of the Day Warm-up 50 Ring Push ups 50 Ring Rows WOD I OH Squat 5X5 II 21 Min EMOM 9 Cleans 12 T2B 1 Rope Climbs (4-Mod sit to stand) Stretch & Roll Post your scores to the Whiteboard. Sarah                              85 Kristen                            95 Mike C                            115 Stacey                               45 Laurie U                          45 Caitlin                              75 Diane                              

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WOD July 30th

Workout of the Day Warm-up Wood Post Run 12 Wall Walks 20 Good Mornings WOD I Dead Lifts 10-8-6-4-2 5 ring dips in between each round II Wood Post Run 2 Rounds 20 Snatch 95/65 20 K2E 20 DB SAOHS Stretch & Roll Post your scores to the Whiteboard. .

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WOD July 29th

Workout of the Day Warm-up 30 Hanging Hollow Rocks WOD I Push Jerk 2X6, 2X4, 4X2 II 100 D/U then – 25 Power Cleans 115/75 Then- 3 Rounds 25 KBS 53/35 25 Sit Ups 25 Air Squats -then- Wood Post Run Stretch & Roll Post your scores to the Whiteboard.   Sarah                                            14:48  @#75 Laurie

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WOD July 28th

Workout of the Day Warm-up 250 Jump Rope 25 Fast Elbows WOD I Squat Clean 3 – Position Pause 18 Minutes – Max Single II “Josh” 21 OH Squat 42 Pull Ups 15 OH Squat 30 Pull Ups 9 OH Squats 18 Pull Ups Stretch & Roll Post your scores to the Whiteboard. Sarah                         19:30

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WOD July 27th

Workout of the Day Warm-up 30 High Box Step Ups 12 Max Ring Dip Holds WOD I Back Squat 12 Minutes Max 25 Rep Max II 6 Rounds 12 DB Snatch 53/35 6 Pull Ups 12 Box Jumps 6 Push Ups Stretch & Roll Post your scores to the Whiteboard. Sarah                       16:34 @#35 Laurie                      13:59

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WOD July 25th

Workout of the Day Warm-up 250 Jump Rope WOD I 100 D/U Then 5 Rounds 10 Push Press 95/65 10 Box Jumps 10 KB Snatch 10 AirSquats 10 Pull Ups 10 HR Push Ups wood Post Run Each Round Stretch & Roll Post your scores to the Whiteboard.

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WOD July 23rd

Workout of the Day Warm-up Bullet Proof SHoulders 12 Turkish Getups WOD I Front Rack Walking Lunges 4 x 12 II Wood Post LEFT 30 Thrusters 30 Push-ups 30 Situps 30 Box Jumps Stretch & Roll Post your scores to the Whiteboard. Kris                                  20:30 Laurie V                          19:30 Sarah                                22:55 Mike C                              21:14 Laurie U                           23:24 Stacey                               23:24

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WOD July 22nd

Workout of the Day Warm-up 45 Rep RIng Combo 12 Wall Walks WOD I Power Clean 2X4, 6X2 II 18 Min AMRAP 10 Hang Cleans  95/65 15 DL 20 DB Snatch Wood Post Run Stretch & Roll Post your scores to the Whiteboard. Joanna  4+12 Laurie    3+8 Bobby   4 Sarah    4+13 Ekram    4 Eric         4+10 Funsize    3+5

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WOD July 21st

Workout of the Day Warm-up 30 High Box Step Up WOD I Back Squat 2X4, 6X2 II 5 Rounds 10 Hang Snatch 15 Pull ups 20 KBS Stretch & Roll Post your scores to the Whiteboard.

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WOD July 20th

Workout of the Day Warm-up 25 GHD / EXT WOD I Snatch Balance 2X4, 6X2 II Wood Post Run 3 Rounds 15 Hang Squat Clean 115/75 15 Burpees 2 Wood Post Runs 3 Rounds 15 Push Press 15 SDLHP Wood Post Run Stretch & Roll Post your scores to the Whiteboard. Sarah                                          31:37    RX!!!!!!!

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WOD July 18th

Workout of the Day Warm-up 250 Jump Rope WOD 100 D/U’s Then 6 Rounds 12 Dead Lifts 185/95 24 Wall Balls 12 Box Jumps 24 Situps Stretch & Roll Post your scores to the Whiteboard.  

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WOD July 17th

Workout of the Day Warm-up 50 Partner Wall Balls WOD I SAOH 14 Min to find Max 2 Rep Max -each Arm II 18 EMOM 6 Dead Lifts 225/135 12 KBS 18 DB Snatch Stretch & Roll Post your scores to the Whiteboard.  

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WOD July 16th

Workout of the Day Warm-up 25 GHD/ Ext 30 High Box Step Up WOD I Pendlay Row 6X5 II 4 Rounds 20 Wall Ball 15 Push Ups 10 Pull Ups 5 Jumping Airsquats Stretch & Roll Post your scores to the Whiteboard.   Stacey                        13:02  CC Laurie U                    13:05  CC MB                              11:25  CC Laurie V                    

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WOD July 15th

Workout of the Day Warm-up 3 Max Hand Stand Holds Bullet Proof Shoulders WOD I Back Squat 7,5,3,3,1,1,1 II 18 Min AMRAP 10 Front Rack Lunge 20 KBS 10 Burpees 20 SDHP Stretch & Roll Post your scores to the Whiteboard. Sarah                   6 Diane G               4 Anne Marie        4 Mike C                6 Laurie V              5 Diane                  

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WOD July 14th

Workout of the Day Warm-up 50 Wall Ball Wood Post WOD I Fast Elbows Ring Holds 5 X Max Effort II 7 Rounds 5 Cleans 7 Push Press 35 D/U’s Stretch & Roll Post your scores to the Whiteboard.   Sarah                         18:35 Mike S                       30:48   CC Mike C                      29:28    CC Claudette                 16:58 Stacey                       20:19 Laurie U                  

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WOD July 13th

Workout of the Day Warm-up 30 Hang Hollow Rocks Rings 12 Wall Walks WOD I Hang Snatch 8, 2X4, 4×2 II 3 Rounds 6 Snatch 115/75 12 T2B 2 Rounds 12 Cleans 115/75 18 Box Jumps 1 Round 18 Thrusters 115/75 24 Burpees Stretch & Roll Post your scores to the Whiteboard.   Sarah                                    14:10

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WOD July 11th

Workout of the Day Warm-up 250 Jump Rope WOD I 40, 30, 20, 10 KBS Box Jump Sit Ups Ring Row After Each Round 10 Clean & Press 135/75 Wood Post Run Stretch & Roll Post your scores to the Whiteboard. Kelly                                30:10 Cindy                              32:13 Lisa                                 32:00 Laurie V                         33:39 Kim K                             36:17 Mair                               36:35  

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WOD July 10th

Workout of the Day Warm-up 50 Tire Sledges/ Hops WOD I Push Jerk 4X6, 4X4,2X2 II 18 Min EMOM 1,2,3,4…7,8,9,8,7….3,2,1 DL    225/135 D/U’s Completed after Rep count is completed each Minute Score is # of D/U’s completed Stretch & Roll Post your scores to the Whiteboard. Sarah                  135/ 121 RX !!!!!!!!!!!!!! Laurie V             125/740 S

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WOD July 9th

Workout of the Day Warm-up 25 Wall Balls 25 Ball Slams WOD I Back Squat 6, 4,2,2,2,2 II Helen Vs Cindy 400 Meter Run 21 KBS 12 Pull Ups 1 Round of Cindy after each Round 5 Pull Ups 10 Push Ups 15 Airsquats Stretch & Roll Post your scores to the Whiteboard.    

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WOD July 8th

Workout of the Day Warm-up Wood Post Run 30 Hang Hollow Rocks WOD I Hang Snatch 4X6 4X4 2X2 II 21 Min EMOM 7 Box Jumps 7 Snatch 115/75 7 OH Squat 115/75 Stretch & Roll Post your scores to the Whiteboard.   Sarah                             75 RX Claudette                      55 Diane G                         55 Laurie U                       55 Mike C                         

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WOD July 7th

Workout of the Day Warm-up Wood Post Left 12 Turkish Getups WOD I Snatch Grip High Pull 8X3 II 100 D/U’s Then 4 Rounds 6 Push Press 115/65 12 DB Snatch 6 Front Squat 115/65 12 T2B Wood Post Run after Each Round Stretch & Roll Post your scores to the Whiteboard. JoAnne 45/12 11:02

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WOD July 6th

Workout of the Day Warm-up 250 Jump Rope 25 GHD EXT WOD I 25 Fast Elbows —————— High Hang Squat Clean 5,3,3,1,1,1,1 II 21-15-9 Burpees Clean Pull Ups ——– 50 Sit ups after each round Stretch & Roll Post your scores to the Whiteboard. Laurie 21:41 Stacey   22:49 Kelly      16:40 Funsize  19:55 John    23:47 Kim       19:31

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WOD July 4th

Workout of the Day Warm-up 250 Jump Rope Wood Post Right WOD “Hero WOD” “19 HOT SHOTS” 400m Med Ball Carry 19 Wall Balls 19 Burpees 19 KB snatches (53/35) 19 Push-ups 19 Sit-ups 19 Box Jumps 19 Jumping Air Squats 19 Toes-to-Bar 19 Bear Complex (65/45) 19 Toes-to-Bar 19 Jumping Air Squats 19 Box

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WOD July 3rd

Workout of the Day Warm-up 50 Wall Ball 25 GHD Ext WOD 4 min AMRAP 1 min Max Push-ups 1 min Max Sit-ups 1 min Max Airsquats 1 min Max Burpees II 4 Rounds Wood Post 15 Push Press 95/65 15 T2B Stretch & Roll Post your scores to the Whiteboard.

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WOD July 2nd

Workout of the Day Warm-up Farmers Carry Building Lap WOD I 5X5 Weighted Pull Up II 21-15-12-9-6 SDLHP 95/65 Box Jump Sit Up Stretch & Roll Post your scores to the Whiteboard.   Sarah                                        7:55    RX Joanna                                      9:14 Mike C                                     9:48 @#106 Diane                                       7:52 Leah             8:40 Marissa        8:14 Funsize        14:15 John             16:45 Caitlin          11:21

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WOD July 1st

Workout of the Day Warm-up 100 D/U’s 100 Sit Ups WOD I Hang Snatch 8,6,4,2,2,2 II 20 Min AMRAP 20 Airsquats 10 Push Ups 20 KBS 10 Pull Ups 20 Box Jumps 10 Snatch 95/65 Building Lap Stretch & Roll Post your results to the Whiteboard. Sarah                   3+55 Mike S                  3+80 Laurie V              3+55 Laurie U              3+90

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WOD June 30

Workout of the Day Warm-up 30 High Box Step Ups WOD I Split Jerk 8,4,2,2,2,2 II 6 Rounds 20 OWL 45/25 15 Ring Rows 10 Push Ups 5 DL 225/135 Stretch & Roll Post your results to the Whiteboard.   Deb           17:44 LiMac      14:42 Kelly         15:14 Joanne     18:00 Nicole       18:17 Tim B John        21:55 Erik          16:40

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WOD June 29

Workout of the Day Warm-up 30 Hang Hollow Rocks WOD I Front Squat 8,4,2,2,2,2 II 18 Min EMOM 3 Hang Squat Cleans 85% 6 Burpees Stretch & Roll Post your results to the Whiteboard.

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WOD June 27

Workout of the Day Warm-up Wood Post Run 25 Calories on Airdyne 25 Supermans WOD 50 OWL 45/25 20 Ring Dips 50 Box Jumps 20 D/U 30 Sit-ups 20 DB/KB Hang Squat Clean 30 KBS 20 K2E 30 Wall Ball Post your results to the Whiteboard. “ALL 50’S” Nick L 21:28 Big Lou 20:20 Diane

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WOD June 26

Workout of the Day Warm up 30 Hanging Hollow Rock 3 x 10 Light Single Arm Squat Snatch Strength DB/KB 2 Handed Push Jerks 10-8-6-4-2 WOD 9 Min AMRAP 10 reps Single Arm Squat Snatch 12 Burpees Post your results to the Whiteboard. Sarah 5+18 Mike C 4+13 Nick L 4+12 Laurie V 4+16

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WOD June 25

Workout of the Day Warm-up 20 Wall Ball 12 Inch Worms 20 Med Ball Russian Twists Strength Single Arm OHS 4 x 12 (6 each arm) WOD Mini 7’s 7 Rounds of 7 HSPU 7 Thrusters 135/85 7 K2E Post your results to the Whiteboard. Limac 13:58 Jess 11:50 Victoria 11:18 Erik 17:00 Tim B

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WOD June 24

Workout of the Day Warm-up 20 Calories on Airdyne 30 High Box Step-ups Strength Pause Back Squats 4 x 6 WOD Wood Post (r) + 2 Building Runs then 4 Rounds 6 Hang Clean + Press 95/65 8 Box Jumps 10 SDHP 95/65 then Run Wood Post(r) and 2 Building laps Post your results to

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WOD June 23

Workout of the Day Warm Up: 12 Turkish Getups 48 Ring Rows WOD I Pendlay Rows 9,6,3,3,3,3 II 6 Rounds 4 Front Squat 135/85 8 Pull Ups 12 Push Ups 16 DB/KB Snatch 53ish/35 50 D/U’s Stretch & Roll Post your results to the Whiteboard. Nick L 19:44 Claudette 19:14 Deb 20:49 Vic 21:38 Ingrid

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WOD June 22

Workout of the Day Warm Up: Wood Post 12 Wall Walks WOD I OH Squat 9,6,3,3,3,3 II Partner 21-18-15-12-9 DL 135/85 KBS Pistols Push Press 75/45 Stretch & Roll Post your results to the Whiteboard. Laurie U 11:49 Laurie V 12:28 Leah 12:29 Rebecca 11:28 Sarah 15:34 Mike C 14:38 Mike S 14:32 Diane 15:12

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WOD June 20

Workout of the Day Warm Up: Wood Post WOD I 10 Thrusters 135lbs/85 30 T2B Wood Post 20 Thrusters 115/75 20 T@B Wood Post 30 Thrusters 95/65 10 T2B Wood Post Stretch & Roll Post your results to the Whiteboard.

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WOD June 19

Workout of the Day Warm Up: 30 DB Box Step Up WOD I OH Squat 12, 10,8,6,4 II 5 Clean and Jerk 95/65 4 Rope climbs 4 Clean and Jerk 115/75 3 Rope Climbs 3 Clean and Jerk 135/85 2 Rope Climbs 2 Clean and Jerk 155/95 1 Rope Climbs 1 Clean and Jerk 185/125

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WOD June 18

Workout of the Day Warm Up: 2 Building Laps WOD I Dead Lift 10,6,2,2,2,2 II 12 Min AMRAP 15 KBS 30 D/U 15 Wall Balls Stretch & Roll Post your results to the Whiteboard. Nick L 5+45 Deb 5 Mike C 4+52 Laurie U 5+12

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WOD June 17

Workout of the Day Warm Up: 20 Fast Elbows 5X3 Weighted Pull Ups WOD I Squat Clean 8,6,4,2,2,2 II 21-15-9 Hang Clean 95/65 Ring Dips Ab Mat Sit Ups Stretch & Roll Post your results to the Whiteboard. Mike S 6:45 Sarah 7:01 Rebecca 7:33 (75) Leah 8:28 (75) Claudette 7:49 Diane 7:49 Kristen 8:01

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WOD June 16

Workout of the Day Warm Up: 30 Hang Hollow Rocks WOD I Bench Press 10,6,4,2,2,12 II 4 Rounds 12 Thrusters 8 Box Jumps 6 T2B Stretch & Roll Post your results to the Whiteboard. Sarah 6:59 Deb 6:49 Nick L 7:09 LiMAc 8:43 Vic 8:32 Jess 8:24 Caitlin 9:04 John 12:46 Tim B 8:08 Tim

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