WOD April 17

Workout of the Day Warm Up: 30 High Box Step Ups WOD I 10 Min EMOM 5 Back Squats 225/135 10 T2B II 7 Rounds 7 C2B Pull Ups 7 Ring Dips 7 Power Cleans 135/75 Stretch & Roll Post your scores to the Whiteboard. Joann                          12:51 Todd                            20:31    @#115 Gina                             15:12 Andrew                        15:36     @#135 Mike

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WOD April 16

Workout of the Day Warm Up: 30 Hanging Hollow Rocks WOD I 7X4 Weighted Pull Ups II 20-15-10-5 Dead Lifts 185/95 Box Jumps KBS        53/35 Stretch & Roll Post your scores to the Whiteboard. Ingrid                        14:10 Laura                         6:18 ML                              9:31 SnatchGrip 185/53/30 Mike C                       8:01 RX Toni                            9:20 Farah                          8:14 Loredana                   9:00 Renee Z                      9:50 Ariana                        10:30       

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WOD April 15

Workout of the Day Warm Up: 500 Mtr Row 50 DB Low Box Step Up WOD I Hang Squat Clean 8X4 II 21 Front Squat 135/75 3 Rope Climbs 15 Front Squat 2 Rope Climb 9 Front Squat 1 Rope Climb Stretch & Roll Post your scores to the Whiteboard. Ingrid  45   15:00 John    95   17:50

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WOD April 14

Workout of the Day Warm Up: 25GHD/EXT WOD I Hang Squat Snatch 8X4 II 6 Rounds 40 D/U 20 KBSnatch 10 HRPU Stretch & Roll Post your scores to the Whiteboard.   Nick L                     15:32 Deb B                      15:12 Kristen                   19:42 Joanna                    17:00 Lisa          11:46 Toni           12:23 Dan            25:27

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WOD April 13

Workout of the Day Warm Up: Bullet Proof Shoulders 25 Good Mornings WOD I OH Squat 7X4 II 3 Rounds 10 HSPU 20 Pull Ups 30 Wall Balls 40 Lunges Stretch & Roll Post your scores to the Whiteboard.   Laurie                16:48 Todd                   18:00 Diane                  14:44 Mike C                13:25 Barry                   24:03 John                    16:05 Davide                 13:41 Kim                      14:14 Kir                         14:20

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WOD April 11

Workout of the Day Warm Up: 250 Jump Rope Building Lap WOD I 50 DB/KB Snatch 4 rounds 10 HRPU 20 Box Jumps 10 Thrusters 115/75 20 Pull Ups then 50 DB/KB Snatch Stretch & Roll Post your scores to the Whiteboard.

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WOD April 10

Workout of the Day Warm Up: 500 Meter Row 25 GHD/ EXT WOD I Bench 12-10-8-6 II 12 Min AMRAP 40 D/U 30 Wall Balls 20 SDHP 10 Power Cleans 135/75 Stretch & Roll Post your scores to the Whiteboard.

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WOD April 9

Workout of the Day Warm Up: 50 OHWL 50 Good Mornings WOD I Push Press 2X8, 2X4,2X2 II 3 Rounds 40 Airsquats 30 KBS 20 K2E 10 Thrusters 95/65 Stretch & Roll Post your scores to the Whiteboard. Sarah                              12:21 RX Nick L                             12:30 Joanna                           13:47 Laurie V                         14:05 Andrew                         13:56  

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WOD April 8

Workout of the Day Warm Up: 25 Hanging Hollow Rocks 25 PVC OHS Pauses 25 PVC Snatch grip High Pull 25 Snatch Balance WOD I OH Squat 4X6, 2X2 II 12 Min EMOM 4 Hang Snatch 115/65 8 HRPU Stretch & Roll Post your scores to the Whiteboard.   Claudette                 55 Gina                          45 Sarah                        75

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WOD April 7

Workout of the Day Warm Up: 25 Supermans 50 PVC High Pulls 50 Stretch Lunges WOD I Hang Cleans 2X8,2X4, 4X2 II 6 Rounds 6 Pistols 12 Pull Ups 6 T2B 12 KBS 53/35 Stretch & Roll Post your scores to the Whiteboard.

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WOD April 6

Workout of the Day Warm Up: 250 Jump Rope 25 Wall Ball WOD I DL 2X6, 2X4,4X2 II 21-15-9 D/U DL 185/95 Box Jump Stretch & Roll Post your scores to the Whiteboard.

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WOD April 5

Workout of the Day One class at 9:00 am Post your scores to the Whiteboard.

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WOD April 4

Workout of the Day Warm Up: I Tom has a WOD he wants to enter Stretch & Roll Post your scores to the Whiteboard.   .

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WOD April 3

Workout of the Day Warm Up: 250 JUMP ROPE WOD I Handstand Progressions II 4X4 4 Burpees 8 T2B 4 Box Jumps 8 KBS Stretch & Roll Post your scores to the Whiteboard.     .

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WOD April 2

Workout of the Day Warm Up: 50 TIRE SLEDGES WOD I Hang Clean 2X6,2X4,2X2 II 50,40,30,20,10 WALL BALL 12,10,8,6,4 PULL UPS Stretch & Roll Sarah                      FGB @#55       305 John                        12:28 Erik                         11:38 Kelly                        11:00 Nick L                     12:15     .

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WOD April 1

Workout of the Day Warm Up: 30 High Box Step Ups 30 Hanging Hollow Rocks WOD I Weighted Pull Ups 5X3 II 18 Min EMOM 9 DL 185 12 Box Jumps Stretch & Roll Post your scores to the Whiteboard. MIke S                   185 Laurie V                 135 Joanna                   85 Laurie U                 85 Todd                      185 Kir                          85 Kim                       

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WOD March 31

Workout of the Day Warm Up: Bullet Proof Shoulders 45 Rep Ring Combo WOD I Snatch Grip High Pull 9,6,3,3,1,1 II 6 Rounds 6 DB/KB Snatch 12 KB Swing 40 D/U Stretch & Roll Post your scores to the Whiteboard. Sarah                                     10:41    @#35 Claudette                              11:12    @#26 Mike C                                   12:26  @#53 Fitz                                  15:05     .

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WOD March 30

Workout of the Day Warm Up: 25 GHD/EXT 25 Ball Slams WOD I OH Squat 2X12, 2X8 II 3 Rounds 3 Push Press 105/65 6 Hang Power Cleans 12 DL 15 Pull Ups Stretch & Roll Post your scores to the Whiteboard.   Sarah                9:39 Laurie U          10:56 Joanna               8:37 Gina                   9:29 Todd                 11:00 Gina                 9:00

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WOD March 28

Workout of the Day Warm Up: 250Jump Rope WOD I TWO  Little Ladies Annie- – CINDY – Stretch & Roll Post your scores to the Whiteboard.   .

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WOD March 27

Workout of the Day Warm Up: 250Jump Rope WOD I PVC Fast Elbows 15.5 !!!!!!!!!!!!! Stretch & Roll Post your scores to the Whiteboard.   .

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WOD March 26

Workout of the Day Warm Up: 25 Supermans 12 Turkish Getups WOD I Dead Lifts 12, 10, 8, 6,4,2,2,2 II 12 Min AMRAP 12 DB/KB Snatch 24 Ab Mat Sit Ups 12 SDLHP 24 Lunges Stretch & Roll Post your scores to the Whiteboard.   Nick L                     4+30 Laurie U                  4+14 Diane                        4   .

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WOD March 25

Workout of the Day Warm Up: 25 GHD/ EXT 25 Ring ROws WOD I Muscle Up Progressions II 20 Min EMOM 3 Cleans 185/95 6 Pull Ups Stretch & Roll Post your scores to the Whiteboard. Mike C                185 Todd                    115 Sarah                  95 Joanna                65 Laurie V              65 Gina                     45 Claudette            55 Diane                   95   .

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WOD March 24

Workout of the Day Warm Up: 2 Lengths Crab Walk 50 Flutter Kicks 25 Good Mornings WOD Snatch Balance 2X6, 2X4, 2X2 II 30-20-10 KBS Box Jumps K2E Stretch & Roll Post your scores to the Whiteboard.   Nick L                        7:42 Laurie U                    8:08 Laurie V                     8:52 .

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WOD March 23

Workout of the Day Warm Up: Bullet Proof Shoulders 30 High Box Step Ups WOD Hang Snatch 6,4,4,2,2,2, II 21-15-9 Thrusters Bar Over Burpees Stretch & Roll Post your scores to the Whiteboard.   Sarah                             12:35 Rx Mike C                          11:54 Rx Joanna                          10:10 Gina                                 12:12 Diane                            9:38 Rx Gimpy Showed !!!!!! Tim H          11:03 RX Barry            16:31 John            14:38 Kim             

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WOD March 21

Workout of the Day Warm Up: 250 Jump Rope WOD I 50 DU 25 T2B 25 Snatch 40 D/U 20 T2B 20 Snatch 30 D/U 15 T2B 15 Snatch 20 D/U 10 T2B 10 Snatch 10 D/U 5 T2B 5 Snatch Stretch & Roll Post your scores to the Whiteboard.   .

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WOD March 20

Workout of the Day Warm Up: 250 Jump Rope 25 Supermans WOD I 5X3 Weighted Pull Ups II 15.4 Stretch & Roll Post your scores to the Whiteboard.   Laurie U                     60  s Laurie V                      80  s Claudette                     80 s Sarah                           131 s Todd                           78 s Angie                             80 s Mike C                       Prep Andrew                         80 Nick L                            131 s John                              60 s Tim B                         

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WOD March 19

Workout of the Day Warm Up: 50 Wall Ball Skill Pistol Progression Bulgarian Lunge WOD 4 Rounds 45 D/U’s 30 DB Snatch 15 KB Swing Stretch & Roll Post your scores to the Whiteboard. Sarah                          11:43 Nick L                         13:35 Gina                             16:02 .   .

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WOD March 18

Workout of the Day Warm Up: Fast Elbows 30 SA OH WL WOD I 12 Minutes Work up to max 2X Squat Clean II 4 Rounds 4 Box Jump Overs 6 Burpees 12 Dead Lifts 185/95 Stretch & Roll Post your scores to the Whiteboard.   Mike C                                      6:48 Claudette                                 7:17 Diane G                                    7:38 Todd                                        

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WOD March 17

Workout of the Day Warm Up: Bulletproof Shoulders 12 Turkish Getups WOD I 7 Min EMOM 7,6,5,4,3,2,1 Cluster add Weight each Round- II 12 Minute AMRAP 4 HSPU 6 Box Jumps 8 Pull Ups 12 Situps Stretch & Roll Post your scores to the Whiteboard.   Nick L        8+7 Sarah          5+13 Laurie V      7+8 Tim H         8 +

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WOD March 16

Workout of the Day Warm Up: 25 GHD/EXT 12 Wall Walks WOD I Front Squat 5,5,5,2,2,2 II 3 RFT: Partner 20 Press 95/65 25 K2E 30 Deads, 135/95 Each Athlete completes #’s Stretch & Roll Post your scores to the Whiteboard.   .

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WOD March 14

Workout of the Day Warm Up: 250 Jump Rope WOD “Death By” Cleans Burpees Stretch & Roll Post your scores to the Whiteboard.   .

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WOD March 13

Workout of the Day Warm Up: 25 Supermans 25 Ring Rows WOD 15.3 Stretch & Roll Post your scores to the Whiteboard.   .

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WOD March 12

Workout of the Day Warm Up: 2 Lengths Duck Walk With empty Bar: 20 Strict Press 15 Push Press 10 Thrusters Strength Split Jerk 4X4, 6X2 II 14 Min EMOM 3 Thrusters- Must Add 5 LBS each Round 14 – Burpees – Reduce by 2 each Round Stretch & Roll Post your scores to the

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WOD March 11

Workout of the Day Warm Up: Fast Elbows -PVC 45 Rep Ring Combo WOD Weighted Pull Ups 5X3 II 15 Snatch 115/75 10 Wall Ball 12 Snatch 20 Wall Ball 9 Snatch 30 Wall Ball Stretch & Roll Post your scores to the Whiteboard. .

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WOD March 10

Workout of the Day Warm Up: 12 Wall Walks WOD Back Squat 2X6,2X4,4X2 II 50 D/U’s Then 2 Rounds 24 Pistols 24 Sit Ups 24 KB Snatch 53/35 then 50 D/Us Stretch & Roll Post your scores to the Whiteboard.   Sarah                                             9:48              (4:1) Todd                                              11:56 @#45 (4:1) Laurie V                                        11:17 .

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WOD March 9

Workout of the Day Warm Up: 50 Weighted Box Step Ups WOD Bench Press’ 10, 2X6, 2X4 II 3 Rounds 20 DL 225/135 20 KBS 53/35 20 Box Jumps Stretch & Roll Post your scores to the Whiteboard. .

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WOD March 7

Workout of the Day Warm Up: 250 Jump Rope WOD 10,9,8…..3,2,1 Box Jump KBS K2E Hang Snatch Finish with 50 D/U Stretch & Roll Post your scores to the Whiteboard. .

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WOD March 6

Workout of the Day Warm Up: Row 500 Bergener Warm Up WOD YEA 15.2 Stretch & Roll Post your scores to the Whiteboard. .

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WOD March 5

Workout of the Day Warm Up: Row 500 25 Good Morning WOD Front Squat 6,6,6,3,3,3 II 14 Minute AMRAP 12 KBS 53/35 9 Hang Snatch 95/65 6 Pull Ups 3 HSPU Stretch & Roll Post your scores to the Whiteboard. Laurie V           5 Sarah               5+7 Mike C           5 Erik           5 LiMac       5 + 9

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WOD March 4

Workout of the Day Warm Up: 12 Turkish Getups WOD Bench Press 12,10,8,6 II 6 Rounds 6 OH Squat 8 Hang Clean 10 Bar Facing Burpees Stretch & Roll Post your scores to the Whiteboard. Todd                                     18:10 Diane                                    10:45 Tony L                                  Tony’s Back  !!! John                                      16:44 Mikey                                    17:12 Joann                                    17:12 Juuier                                    18:00 Ricky                                      9:28 RX Stu                                          9:28

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WOD March 3

Workout of the Day Warm Up: 50 Wall Ball’ WOD Muscle Up Progressions 12 Minutes II 12 Minute Amrap 10 Dead Lifts 185/115 15 Box Jumps 10 SDLHP 15 K2E Stretch & Roll Post your scores to the Whiteboard. Laurie V       4+ 5@#105 Kristen          5+20@# 125 Sarah            5+10@#125 Mike C             4 RX Nick L        4+35

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WOD March 2

Workout of the Day Warm Up: 100 D/U Bergener Warm Up WOD Pistol Progressions 12 Minutes II 6 Rounds 12 Situps 6 Pull Ups 12 Wall Balls 6 DB / KB Snatch 53/35 Stretch & Roll Post your scores to the Whiteboard. .

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WOD Feb 28

Workout of the Day Warm Up: Row 500 250 Jump Rope WOD Partner WOD 100 D/U Each (2-1)’ Then 30-20-10-5 Farmers Walk – Lunge Pull Ups Sit Ups Push Ups Stretch & Roll Post your scores to the Whiteboard.

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WOD Feb 27

Workout of the Day Warm Up: Row 500 250 Jump Rope Bergener Warm Up WOD 15.1 Stretch & Roll Post your scores to the Whiteboard.

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WOD Feb 26

Workout of the Day Warm Up: Row 500 50 Ring ROws WOD I Push Press 8, 6, 4, 2,2,2 II 100 D/U then 4 rounds 25 Box Jumps 25 Situps 25 KBS 25 Push Ups Stretch & Roll Post your scores to the Whiteboard. Diane    16:10 Nick L   17:35 LiMac    18:32 Erik        24:50 Tim         22:50

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WOD Feb 25

Workout of the Day Warm Up: 10 Wall Walks 25 Supermans WOD I Back Squat 10, 8, 6, 4,2,2 II 6 Rounds 6 T2B’ 12 Situps 6 Pull Ups 12 Thrusters 95/65 Stretch & Roll Post your scores to the Whiteboard. Sarah                                  16:43  @65 Diane                                  12:51 RX Kristen                               15:00 @#65 Todd                                   17:12 Claudette                           15:24 Mike C                                14:12 RX

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WOD Feb 24

Workout of the Day Warm Up: 25 Wall Ball Bullet Proof Shoulders WOD Weighted Pull Ups 5X3 II 20 Min AMRAP 40 D/U 3-1 2 Snatch (95/65) (increase Snatch by 2 each Round) Stretch & Roll Post your scores to the Whiteboard.   Kelly                                     18+2 Nick L                                  16+2 Joann                                   16+6 Laurie  U                             14+7 Tim H                                   14+6 RX

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WOD Feb 23

Workout of the Day Warm-up: 250 Jump rope 25 Stretch Lunges 25 GHD WOD I Pistol Progressions 12 Minutes II 27 Min EMOM 9 Box Jumps 6 Burpees 3 GTO 115/75 Stretch & Roll Post your scores to the Whiteboard. Todd                              115 Mike C                           115 Diane                               75

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WOD Feb 21

Workout of the Day Warm-up: 250 Jump rope 250m row WOD: 50-40-30-20-10 KB Snatch K2E Wall balls 20/14 Double Unders 3-1 Post your scores to the Whiteboard.

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WOD Feb 20

Workout of the Day Warm-up: Bulletproof Shoulders Burgener Warm-up 20 Turkish Getups WOD1: 12 min EMOM 3 Snatches (105/75) 20 Double Unders (3-1) WOD 2: 7 Rounds 7 Push jerk (155/105) 7 C2B 7 Push-ups Stretch and Roll Quads Post your scores to the Whiteboard. Laurie V                          9:14 Diane                               12:32 @ 75 Joann                              12:42

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WOD Feb 19

Workout of the Day Warm-up: 3 min jump rope 50 OHWL Lift:Front Squats 3-3-3-3 (65,70,75,80%) WOD: 10,9,8…… Thrusters (95/65) 1,2,3…….. Bar Facing Burpees Stretch and Roll Quads Post your scores to the Whiteboard. Angie                                     13:50 Mike C                                12:04 Diane                                  10:19 Una                                      12:20

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WOD Feb 18

Workout of the Day Warm-up: 500m row 5 wall walks Lift: Strict Press 8-6-4-2 (end @90%) WOD: 4 Rounds 10 Deadlifts 20 Box Jumps 10 Push press 20 Sit-ups Stretch & Roll Post your scores to the Whiteboard. Mike C            12:22 Kristen           10:55 Sarah              14:22 Todd                13:31 Laurie U         12:32 Laurie V          14:00 Joann              13:48 Claudette     

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WOD Feb 17

Workout of the Day Warm-up: 20 Bar Roll-outs 5 Rope Climbs Lift: Overhead Squats 5-5-5-5 (3sec pause at the bottom) WOD: 20 AMRAP 25 Medball squat cleans (20/14) 15 T2B 25 SDHP (55/35) 15 KBS (55/35) STRETCH AND ROLL QUADS Post your scores to the Whiteboard. Laurie U                      4+10 Angie                            4 Una                                4

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WOD Feb 16

Workout of the Day Warm-up 500m Row Burgener Warmup WOD 1: Heavy Snatch Grip High Pull 6-4-2-2-2 WOD2: Tabata Hell Squats Planks Pushups Sit-ups Jump Lunges Stretch and Roll Post your scores to the Whiteboard.

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WOD Feb 14

Workout of the Day Warm-up 250 Jump Rope 2-3 sets 6 DB Clean + Press 6 SDHP 6 Goblet Squats Partner WOD 12 Rounds 10 DB Clean + Press 10 SDHP 15 Goblet Squats Partners Alt Rounds Post your scores to the Whiteboard.

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WOD Feb 13

Workout of the Day Warm-up 20 Ring Rows 2 x 20 Floor Bench Press 10 Ring Dips WOD 10 Min EMOM 3 Squat Cleans + 1 Push Jerk WOD 30-25-20 KBS DB Snatch HRPU Pull-ups Post your scores to the Whiteboard. Sarah                       17:45 Joann                      16:32 Laurie U                  18:28 Kelly                         18:00 Diane                       14:28 Mike C                    16:02

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WOD Feb 12

Workout of the Day Warm-up Row 500 M 2 x 20 Hip Thrusters WOD 12 Min EMOM 5 Dead Lifts w sit-ups with remaining time WOD 3 Rounds for Time: 20 Wall Ball 20 OWL 20 Push Press Post your scores to the Whiteboard. Sarah                        262 / 12:32 Laurie V                   138 / 8:56 Nick L                      

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WOD Feb 11

Workout of the Day Warm-up 50 Single leg Jump Rope (each) 2 x 20 Good Mornings 25 Air Squats Strength Back Squats 4 Reps every 2 Min for 15 Min WOD 4 Rounds of a 3 min Clock 10 Burpees 10 DB Thrusters w remaining time- Max Pullups Post your scores to the Whiteboard. Mike

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WOD Feb 10

Workout of the Day Warm-up 2 Lengths Crab Walk 25 GHD / Ext 20 Turkish Get-ups STRENGTH 12 Min to Work up to 1 RM Push Press WOD 12.3 18 Min AMRAP 15 Box Jumps 12 STO 9 T2B Post your scores to the Whiteboard. Sarah                                           105 /8 Mike S                                        205/  9.5 Nick  L                                          205 / 8 +15

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WOD Feb 9

Workout of the Day Warm-up 10 Wall Walks 20 Stretch Lunges Alt 10 Rev of Jump Rope and 10 Airsquats – 10 Rounds Strength 10 Min EMOM 1 Clean + Jerk work your way up to 1 RM WOD 12 Min AMRAP 10 Burpees 10 Front Squats 10 K2E 10 Power Cleans 115/75 10 D/U Post

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WOD Feb 7

  Workout of the Day Warm Up: 250 Jump Rope 25 Jump Squats 25 Mountain Climbers 25 Jumping Jacks WOD 1: Karen – 150 Wall Balls WOD 2: 6 Rounds 20 Box Jumps 10 KBS Snatch 20 V-Ups 10 KB Clean 20 K2E 10 Push-ups After Party Stretch & Roll Post your scores to the

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WOD Feb 6

Workout of the Day Warm Up: Junkyard Dog with Partner 25 Wallballs 25 Jump Squats Skill: Back Squat 5-5-5 (65%,75%,85%) WOD 1: 20 AMRAP 5 Pull-ups 10 Box Jumps 15 KBS 55/35 20 Sit-ups 40 Double Unders (3-1) After Party Stretch & Roll Post your scores to the Whiteboard. .          

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WOD Feb 5

Workout of the Day Warm Up: 100 Mountain climbers 3–30 sec pvc bottom squat holds 3 Position Snatch Tech     3×10 Skill: Snatch Balance 8×4 WOD 1: EMOM 18 Mins Evens: 5 Power Squat Cleans 135/75 (Coaches challenge 3 @ 185/95) Odds: 30 Double Unders (2-1) After Party Stretch & Roll Post your scores to the

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WOD Feb 4

\orkout of the Day Warm Up: 250 meter row PVC fast elbow work Burgener Warm-up (Coach run thru) Skill: Pendlay Rows 12-10-8-6 WOD 1: 15 Hang Cleans 115/75 Coaches challenge 135/95 15 Pushpress (same weight for both) WOD 2: 6 –60 sec plank holds After Party Stretch & Roll Post your scores to the Whiteboard.

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WOD Feb 3

Workout of the Day Warm Up: 3 min jump rope 25 air squats Deadifts 12-10-8-6 (end at 65% of max) WOD 1: 21-15-9 Wallballs 20/14 Burpees WOD 2: 3 Rounds 10 deadlifts 185/95 or Heavier** 10 OWL 45/25 15 Ball slams 30/20 After Party Stretch & Roll Sarah            5:30 / 5:23 Angie             7:44 /6:19 Mike

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WOD Feb 2

Workout of the Day Warm-up 30 High Box Step Ups 25 Super Mans WOD I Push Jerk 8X4 II 6 Rounds 6 Snatch 105/75 12 T2B After Party Stretch & Roll Post your scores to the Whiteboard.  

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WOD Jan 31

Workout of the Day Warm-up 250 Jump Rope 25 Wall Ball Max D/U 3 Min Clock WOD 50-40-30-20-10 SDLHP Situps Box Jumps Kicker…………. After Party Stretch & Roll Post your scores to the Whiteboard.   Kira                                28:12    #44/ High Box NIck L                            30:13 Tim H                             26:26   #53/ High Box Kristen                           19:55 Claudette’s BAAAAAAACK Diane G Ant Brian

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WOD Jan 30

Workout of the Day Warm-up Burpee Box Gauntlet WOD I OH KB Squat 3 Rep Max Both Arms II FRANalicous Friday After Party Stretch & Roll Post your scores to the Whiteboard. .  

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WOD Jan 29

Workout of the Day Warm-up Row 500 M 30 Goblet Squats 20 High Box Step-ups WOD I Front Squats 12, 10, 8, 6,6,6 II 3 Rounds 60 D/U 20 Hang Snatch After Party Stretch & Roll Post your scores to the Whiteboard. Laurie U              1122 Sarah                    12:01 (4:1 / 65) Nick L                  12:12 (95) Mike C                  12:32

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WOD Jan 28

Workout of the Day Warm-up 25 Ball Slams 15 GHD WOD I 6X5 Weighted Pull Ups II 18 Min Amrap 18 K2E 16 Jump Lunges 14 Push Ups 12 Wall Balls 10 Cleans 105/75 8 Pull Ups After Party Stretch & Roll Post your scores to the Whiteboard. Joanna       4+8 Sarah          4+ Todd          3@#115 Dian          4+52 Una

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WOD Jan 27th

Workout of the Day SNOWED IN HOME WOD ONLY AFTER YOU HAVE SHOVELED YOUR DRIVEWAY – Of Course Warm-up 30 OH Walking Lunge Gallon of milk/ Small Child 25 Super Mans WOD I Pistol Progressions Using Door Jams/ Banisters or Kitchen Chairs II 6 Rounds 20 Situps 10 Push Ups 20 Airsquats (again Galllon of

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WOD Jan 26th

Workout of the Day Warm-up Bergener Warm Up 25 Wall Ball WOD I OH Squats 8,6,4,2,2,2,2 II 12 Min EMOM 10 DL 225/135 10 Box Jumps After Party Stretch & Roll Post your scores to the Whiteboard. Sarah                     155 Kristen                  155 Deb B                      55 Laurie V                  55 Joannna                  55 Mike C                 225 Nick L                  225 TOdd                   205 Diane                  155 Ingrid                 95

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WOD Jan 24

Workout of the Day Warm-up 250 Jump Rope WOD I 100 D/U’s 80 KBS 60 Wall Balls 40 Hang Cleans 20 Box Jumps Kicker…… After Party Stretch & Roll Post your scores to the Whiteboard.  

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WOD Jan 23

Workout of the Day Warm-up 30 DB Bow Step Up Bullet Proof Shoulders WOD I OH Squat 10,8,6,4,2,2 II 4X4 8 KB Snatch 6 Squat Clean 4 HSPU After Party Stretch & Roll Post your scores to the Whiteboard.   Sarah                                12 @ #85 Joann                                13 Kelly                                   12 Christine                           12 Diane                                 13 TONY !!!!!!!!!  

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WOD Jan 22

Workout of the Day Warm-up 500 Mtr Row 50 Lunges WOD I Dead Lift 7,5,3,3,3,3 II 60 D/U’s 6 Rounds 6 SDLHP 6 Push Ups 6 Dead Lifts 135/95 6 KB Clean & Press then 60 D/U’s After Party Stretch & Roll Post your scores to the Whiteboard. Mike S                  12:54 Nick L                  12:54 Mike

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WOD Jan 21

Workout of the Day Warm-up 25 Wall Balls 25 Superman WOD I 12 – BarBell OH WL Max Weight II 14 Min AMRAP 5 Pull Ups 10 DB Snatch 5 K2E 10 Box Jump After Party Stretch & Roll Post your scores to the Whiteboard.   MB                            9 Sarah                        6+1 Joann                         7 Angie                        7 Mike C                     

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WOD Jan 20

Workout of the Day Warm-up 30 High Box Step ups 30 Lateral Hurdle Step Overs WOD I Front Squat 10,8,6,4,2,2,2 II 4 Rounds 10 Thrusters 10 Box Jumps 10 KBS 10 Situps After Party Stretch & Roll Post your scores to the Whiteboard. Nick L                         10:45 Una                              12:00 Joann                           11:48 Melissa           7:30 Tim B              8:58 Erik                 9:27 Tim

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WOD Jan 19

Workout of the Day Warm-up 250 Jump Rope 25 GHD/Ext WOD I Hang Snatch II 20 Snatch 20 Air Squats 20 Ab Mat Sit Ups 30 Burpees 30 Box Jumps 30 Pull Ups 40 Push Ups 40 SDLHP 40 Mountain Climbers 50 KB Swings 50 Goblet Squats 50 OHWL After Party Stretch & Roll Post

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WOD Jan 17

Workout of the Day Warm-up 250 Jump Rope Bergener Warm Up WOD GTO 8000/ 5000 LBS After Party Stretch & Roll Post your scores to the Whiteboard.

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WOD Jan 16

Workout of the Day Warm-up 50 Fast Elbows- PVC / Bar Bullet Proof Shoulders WOD I Clean 12, 10,8 II 21 Min EMOM -5 Squat Cleans 115/75 -10 T2B -20 D/U After Party Stretch & Roll Post your scores to the Whiteboard. Sarah                                  85 Laurie                                 55 Laurie V                             55 Joanna                               55 Todd                                   RX Mike C                                RX

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WOD Jan 15

Workout of the Day Warm-up 30 High Box Step Ups WOD OH Squats 4X8 II 21-15-9 Goblet Squats SDLHP Situps After Party Stretch & Roll Post your scores to the Whiteboard.   MB                               3:48 Mike S                         4:35 Laurie                          5:02 Diane                           3:41 Diane G                       First Class Una                               Having Fun, Back at it!!!!

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WOD Jan 14

Workout of the Day Warm-up 12 Turkish Getups 12 Scorpions WOD Weighted Pull Ups 5X3,3X2 II 4 Rounds 12 Hang Snatch 24 D/U 12 Wall Ball After Party Stretch & Roll Post your scores to the Whiteboard. Mike C             12:20 Mike S             12:02 Back in the House !!!!!!! Laurie U          11:56 Joann               11:35 Sarah               

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WOD Jan 13

Workout of the Day Warm-up 3x Max Dead Hangs 25 Ball Slams WOD Front Squat 12,10,8,6 II 6 Rounds 6 Box Jumps 12 KBS 6 Burpees 12 Walking Lunges After Party Stretch & Roll Post your scores to the Whiteboard. MB                       10:39Rx Laurie U              11:22Rx Sarah                    14:35 Rx Laurie V               12:12 Rx Deb                        15:19 Una                       

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WOD Jan 12

Workout of the Day Warm-up Bergener Warm Up 25 Wall Ball WOD I Push Press 7-5-3-3-3-3 II 14 Min AMRAP 10 Dead Lifts 135/95 12 T2B 14 Air Squats 16 Situps After Party Stretch & Roll Post your scores to the Whiteboard.   Mike C           7+12 Sarah             8 Diane            7+2 Toni              4 + 24 Mair              4

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WOD Jan 9

Workout of the Day Warm-up 2 lengths Crab Walk 25 GHD EXT 100 Flutter Kicks WOD I Push Press 4 x 12 UNBROKEN WOD II 15-12-9-6-3 Power Clean 115/75 Sit-ups KBS 53/35 Post your scores to the Whiteboard.   Sarah                       5:46  RX Christine                 7:12 Kelly                        7:30 Todd                        11:30 RX Mike C                      7:02 RX Diane                        6:19 

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WOD Jan 8

Workout of the Day Warm-up 2 lengths Duck Walk 20 single led dead lifts 20 Reverse Fly with Band WOD I 2 x12 Weighted Box Step ups WOD 6min AMRAP 10 Hang Snatch 95/65 10 Pedalay Rows 5 Burpees 6 min AMRAP 10 DB/KB GTO 45/20 10 SDHP 5 HSPU Post your scores to the

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WOD Jan 7

Workout of the Day Warm-up 250 Jump Rope 10 Inch Worm 2 Lengths of Single Arm overhead Walking Lunges 25 GHD sit-ups WOD I “CINDY” 5 Pull-ups 10 Push-ups 15 Airsquats WOD II Back Squats 12-10-8-6 Post your scores to the Whiteboard. Sarah                        16+5 Laurie U                   14 Mike C                       16 Brian                         First CLass !!!!!!7 Todd                          11+20 Diane                        

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WOD Jan 6

Workout of the Day Warm-up 20 Supermans 15 push-ups 10 Wall Walks WOD I Dead Lifts 7-5-3-1 WOD II 4 Rounds 15 Rig Dips 10 OHS Post your scores to the Whiteboard.   Sarah                                 8:19 Mike C                               8:50 MB                                      8:04 Laurie V                             9:23

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WOD JAN 5

Workout of the Day Warm-up Row 500 2×10 Rollouts 2×10 wall slides 2×10 empty bar Push Press WOD I 3 rounds of 20 Goblet pause squats 10 Bulgarian Lunges WOD II 21-15-9 Thrusters Wall Ball K2E Post your scores to the Whiteboard. MB            7:42 Laurie U   8:33 Diane        6:46 Sarah        8:39 Todd         9:46 Ingrid Jack Tim H

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WOD Jan 3

Workout of the Day Warm-up 250 Jump Rope WOD I TEAM WOD 200 D/U’s 100 Burpees 50 DB Snatch 53/35 100 KBS 50 Push Press 95/65 200 Situps After Party: Stretch & Roll Post your scores to the Whiteboard.          

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WOD Jan 2

Workout of the Day Warm-up 12 inch Worms 12 Handstand Holds/ Shoulder Taps WOD I Bent Over Row 3X8 II Bear Complex AKA WANNAMAKER 4 Rounds 2 Bear Complex 115/75 4 Pull Ups 8 Push Ups 10 Sit Ups After Party: Stretch & Roll Post your scores to the Whiteboard. .        

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WOD Jan 1

Workout of the Day Warm-up HAPPY NEW YEAR Watch LOTS O College Football and Enjoy Day Off After Party: Stretch & Roll Post your scores to the Whiteboard. .          

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WOD DEC 31

Workout of the Day Warm-up PVC Stretch 25 Wall Ball 3X Max Dead Hang Wod I Pull Up 5X5 Weighted Pull Up II 18 Min EMOM 5 Dead Lifts 10 Box Jumps After Party: Stretch & Roll Post your scores to the Whiteboard.   Sarah                                           185 Joann                                          110 Todd                                            225 RX Diane                                           185 .      

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WOD DEC 30

Workout of the Day Warm-up PVC Stretch 30 High Box Step Ups 50 PVC / Bar Fast Elbows Wod I Snatch Grip High Pull 10, 8, 6, 4,2,2 II 12 Minute AMRAP Hang Snatch Ladder 75/35 1,2,3,4,…… 40 D/U’s between each After Party: Stretch & Roll Post your scores to the Whiteboard. Barry      75    7

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WOD DEC 29

Workout of the Day Warm-up PVC Stretch 30 Stretch Lunges 12 Wall Walks Wod I Front Squats 10, 6,6,4,4,2,2 II 6 Rounds 20 D/U’s 15 Box Jumps 10 SDLHP 95/65 5 Pull Ups After Party: Stretch & Roll Post your scores to the Whiteboard. Sarah                            14:53 Todd                             12:21 Diane                             9:29 Kristen                           9:41 Debbie                           11:48 Jess Ingrid Jack

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WOD DEC 26

Workout of the Day Warm-up 250 Jump Rope Wod TEAM 100 KBS 100 Situps 100 Push Ups 100 Airsquats 100 Box Jumps 100 Ball Slams 20 D/U Each -Between each Exercise (3/1) After Party: Stretch & Roll Post your scores to the Whiteboard.        

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WOD DEC 25

Workout of the Day We are closed today We wish each and everyone out there a MERRY CHRISTMAS ! We hope you have a great day Enjoy your time with your Family and Friends. We will see you soon! CFSX        

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WOD DEC 24

Workout of the Day Last class is 9:30am for the day Warm-up Merry Christmas Eve 25 Fast Elbows – PVC / Bar WOD 12 Days of Christmas !!!!!! After Party: Stretch and Roll !!!!!!!!!!! Post your scores to the Whiteboard. Kristen                      34:00 Sarah                         29:36 Diane                         31:00 Deb                            31:32 Joanna                      31:55 Todd                           33:16 Mike C                       33:44 Stevie

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WOD DEC 23

Workout of the Day Warm-up 30 HIgh Box Step Ups 15 Wall Balls 12 Days of Christmas WOD OH Squat 12, 10, 8, 6 II 21-15-9-15-21 Hang Clean 95/65 Box Jump After Party: Stretch and Roll !!!!!!!!!!! Post your scores to the Whiteboard. Sarah                                7:07      55 Laurie V                           8:39 MB                                    9:23      55 Ninja                                10:22    55

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WOD DEC 22

Workout of the Day Warm-up 30 Stretch Lunge 20 PVC OH Squat – Pause 12 Days of Christmas WOD Back Squat 6, 4, 2,2,2,2 II 100 D/U 80 KB/ DB Snatch 53/35 60 WL 45/25 40 T2B 20 Push Press 135/ 75 10 Burpees After Party: Stretch and Roll !!!!!!!!!!! Post your scores to the

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