WOD DEC 19

Workout of the Day Warm-up 45 Rep Ring Combo 5 Wall Walks 2 lengths Crab Walk 12 Days of Christmas WOD 4 Sets of Partner Partner 1 5 Burpees 5 T2B Partner 2 Max Clean and Jerks 95/65 till Partner 1 is done Post your scores to the Whiteboard. Max Clean and Jerks 95/65 till

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WOD DEC 18

Workout of the Day Warm-up 3 Pull Snatch Progression PVC/Empty Bar 20 K2E WOD I 12 Days of Christmas WOD II “ISABEL” 30 Snatches 135/95 Post your scores to the Whiteboard. Sarah     8:11 Joanna   7:35 Angie       8:11 Nic Mazz   6:57 Ingrid Jess         4:14 Tim          3:59 Kira         5:20  RX TC           17:20 RX Juvier     4:47 Nicole     4:47 Stu          3:45

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WOD DEC 17

Workout of the Day WARM-UP 3 X 10 ROLL-OUTS 3 X 10 FLOOR WIPERS 20 SUPERMANS TECH 6 ROPE CLIMBS WOD 2 MIN CLOCK 20 WALL BALLS MAX KBS w remaining time rest 2 Min 2 MIN CLOCK 20 KBS MAX Wall Balls w remaining time Rest REPEAT Post your scores to the Whiteboard. Deb                 

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WOD DEC 16

Workout of the Day Warm-up 100 Mtn CLimbers 3 x 10 Sots Press WOD I 3 x 8 Pause Snatch WOD II 21 Min EMOM 1st min 5 Thrusters 2nd min 10 Pull-ups 3rd Min 5 Box Jump Overs and so on…… Post your scores to the Whiteboard.

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WOD Dec 15

Workout of the Day Warm-up 25 AirSquats Row 500 M 20 Stretch lunges Technique Handstand Push-ups / Walking WOD 100 D/U’s 10 Burpees 50 DB Snatch 75 D/U’s 10 Burpees 30 DB Snatch 50 D/U’s 10 Burpees 20 DB Snatch Post your scores to the Whiteboard. Kristen                 13:48 Sarah                    11:48    Happy  Birthday !!!!!!!!!!! Todd                     13:42 MB                        11:22

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WOD Dec 13

Workout of the Day Warm-up PVC Stretch 250 Jump Rope 25 Ball Slams WOD 12 Days of Christmas 1 Clean & Jerk 2HSPU WOD 30 Min Cap 1,2,3,4,….8,9,10 Thruster KBS K2E Layer is removed after each Round……… Kicker……..OH YEA THERE’s a Kicker……………. After Party : Stretch and Roll Post your scores to the Whiteboard.  

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WOD Dec 12

Workout of the Day Warm-up 12 Wall Walks 15 Ring Rows 20 High Box Step-ups WOD I 50 Wall Balls WOD II 100 D/U’s 30 SDHP 75/45 15 HSPU 30 Power Snatch 75/45 15 Burpees 30 Pull-ups 15 Power Cleans 75/45 Post your scores to the Whiteboard. Laurie V                         15:05 Joanna                           16:38 Claudette                        16:12 (55)

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WOD Dec 11

Workout of the Day Warm-up 20 Supermans 20 Single leg dead lifts 20 Paralette Dips ENDURANCE Dead Lifts   185/85 3 x 20 WOD 21-15-9 Thrusters 95/65 Push-ups Post your scores to the Whiteboard. Kristen                       6:45 Sarah                         5:44 MB                             5:33 Laurie U                    6:20 Nick L                        5:36 Tim        95           4:40 John      75            6:16 Jess        65           5:58 Erik       

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WOD Dec 10

Workout of the Day Warm-up 50 Single leg jump rope 20 GHD Sit-ups / Ext 20 High Pulls CONDITIONING 6 min AMRAP Burpees WOD 3 Rounds for Time: 15 T2B 15 Clean and Jerk 155/85 Post your scores to the Whiteboard. Deb                           12:40        @45 Todd                         45/ 11:59 @105 Mike                          58ish / 12:45 @135 Joanna                      42ish /

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WOD Dec 9

Workout of the Day Warm-up 20 Stretch Lunges 25 PVC Push Press 20 Goblet Squats STRENGTH Push Press 8-6-4-2 WOD 3 Rounds for time: 50 Walking Lunges 30 Box Jumps 20 Front Squats Post your scores to the Whiteboard.   MB                         15:44 Sarah                     16:34 Claudette              16:34 Tim            95        19:12 Erik            75        19:09 John          95         21:48 Julie           65        15:36 Kira           

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WOD Dec 8

  Workout of the Day Warm-up 10 Inch Worms 5 Wall Walks 2 Lengths Crab Walk WOD I 3 x 10 Push-ups with feet on a box WOD II 12-9-6 Dead Lifts C2B Pull-ups Ring Dips Post your scores to the Whiteboard. Laurie U                    6:10 Verdi                          5:50 Mike C                       4:45 MB                             4:59 Todd                          8:40 Diane                        

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WOD Dec 6

Workout of the Day Warm-up Row 500M 20 Box Step ups 20 Ring rows 250 Jump Rope WOD FILTHY FIFTY 50 Box Jumps 50 Jumping Pullups 50 KBS 50 Walking Lunges 50 K2E 50 Push Press 50 Back Ext 50 Wall Ball 50 Burpees 50 D/U’s Post your scores to the Whiteboard.

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WOD Dec 5

Workout of the Day Warm-up PVC Stretch PVC /. Bar Fast Elbows 30 High Box Step Ups WOD I Split Jerk 6X4, 4X2 II 4X4 4 Min Amrap Evens 12 Burpees 4 Pull Ups Odds 9 Front Squat 6 Push Press Finish Line: Stretch & Roll Post your scores to the Whiteboard.   Tim        12+6

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WOD Dec 4

Workout of the Day Warm-up PVC Stretch 12 Turkish Getups 3X30 sec Planks WOD I Back Squat 2X8, 2X6, 2×4 II “Annie” then 4 Rounds 5 Pull Ups 10 DB Snatch 15 Box Jumps Finish Line: Stretch & Roll Post your scores to the Whiteboard. Sarah                19:11 Mike C              15:45 Nick L               14:43 Diane                12:52 Jess                 

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WOD Dec 3

Workout of the Day Warm-up PVC Stretch Row 500 WOD I Hang Squat Clean 6×4, 4×2 II 12 EMOM Even – 30 DU’s Odds – 9 Hang Clean 95/65 Finish Line: Stretch & Roll Post your scores to the Whiteboard. Todd                95 Joanna            45 Laurie V          45 Claudette        65 Kristen            85 Sarah               65 DB                    45 Bill                  

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WOD Dec 2

Workout of the Day Warm-up PVC Stretch 100 Mtn Climbers 20 Knee2Elbow WOD I DL 5×5, 3X2 II 12 Min AMRAP 12 Hang Snatch 12 Ball Slams 12 Wall Balls 12 Barbell Row Finish Line: Stretch & Roll Post your scores to the Whiteboard. Sarah              4+12 Bill                 3+6 Laurie V         4+5 Nick L             4 Claudette        4+12 Mike  C         

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WOD Dec 1

Workout of the Day Warm-up PVC Stretch 250 Jump Rope 20 Stretch Lunges WOD I Barbell OHWL 8 Lengths II 6 Rounds 20 KBS 15 Sit Ups 10 Push Ups 5 OH Squat Finish Line: Stretch & Roll Post your scores to the Whiteboard. Sarah                     11:56 Rx Laurie U               12:34 Laurie V               12:39 Todd                     19:52 RX John                     18:36

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WOD Nov 29

Workout of the Day Warm-up PVC Stretch 250 Jump Rope 20 Stretch Lunges WOD 6 Rounds 40 D/U’s 30 KB Snatch 20 Ring Rows 10 Push Ups 5 Pull ups Kicker>>>>>>> 20 Wall balls after each Round Post your scores to the Whiteboard.

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WOD Nov 28

Workout of the Day Warm-up 20 Goblet Squats 20 Stretch Lunges 25 PVC push press 10 Min to find Max Thruster then 5 min-every 30 secs do 5 Thrusters @ 75% WOD 18 Min AMRAP 3-6-9-12….. Ring Dips KBS Post your scores to the Whiteboard.

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WOD Nov 27

Workout of the Day Warm-up 2 lengths Inch Worm Row 500 M Technique Snatch 3×10 Snatch grip dead lift 3×10 High Pull 3×10 Snatch Balance WOD 3 Rds 20 Sit-ups 15 Burpees 50 D/U’s 2 RDS 20 Sit-ups 10 Burpees 30 D/U’s 1 RD 20 Sit-ups 10 Burpees 20 D/U’s Post your scores to the

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WOD Nov 26

Workout of the Day Warm-up 25 Push-ups 20 Ring Dips 2 lengths Duck Walk 2 Lengths Crab walk Strength Bench Press 4×4 4×2 WOD 30-20-10 Wall Ball 20-15-10 Power Clean Post your scores to the Whiteboard.   Claudette                     7:56 MIke C                         7:20 Todd                             8:50 Joanna                         7:25 Diane                            5:52 Tim                               6:57 Barry                            11:06  RX John                             10:06

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WOD Nov 25

Workout of the Day Warm-up 25 Pass thrus w PVC 20 High Box Step ups 15 Snatch Grip High Pull w PVC 10 GHD Situps STRENGTH Snatch 10 x 3 at 70% WOD 7 Min AMRAP 21 Front Rack Lunges 15 KBS 53/35 9 T2B Post your scores to the Whiteboard. LV                     2+32 DB                     3 Nick

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WOD Nov 24

Workout of the Day Warm-up 25 High pulls w empty bar 25 fast elbows w PVC 25 Good Mornings 10 min to work up to: 1 Rep Max of Hang Clean WOD I 5 Min Every 30 sec 5 Hang Cleans @ 80% of 1 RPM WOD II 50-40-30-20-10 Situps 30-25-20-15-10 Strict Pullups Finishline: Work

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WOD Nov 22nd

Workout of the Day Warm-up PVC Stretch 250 Jump Rope WOD I Thrusters with Descending Burpees 10, 9,8…1 After Party: Stretch & Roll Post your scores to the Whiteboard. .

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WOD Nov 21st

Workout of the Day Warm-up PVC Stretch 25 Wall Balls WOD I Snatch Grip High Pulls 6X4 II 21-15-9 Push Press Sit Ups Goblet Squats After Party: Stretch & Roll Post your scores to the Whiteboard. Sarah          5:24  RX Diane          4:28 Todd            7:42 Bill                7:30 Mike C         5:42 Laurie V Tim              5:02 Barry           9:12 John            9:12 Kira            

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WOD Nov 20th

Workout of the Day Warm-up PVC Stretch 4X12 Low Box DB Step Ups WOD I Front Squats 6X4 II 18, 14,10,6,2 Dead Lifts HSPU After Party: Stretch & Roll Post your scores to the Whiteboard. Nick L             7:24 Mike C            7:58 Laura I    (105)       12:30 Tim          (205)       13:23 Erik          (185)      12:11 John        (135)       8:29 Nicole      (135)     13:10 Tom           (225)    15:08 Evan         

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WOD Nov 19th

Workout of the Day Warm-up PVC Stretch 25 High Box Step Ups WOD I Split Jerk 8X3 II 12 Min Amrap 3, 6,9, 12, 15……. Hang Snatch Box Jump Overs After Party: Stretch & Roll Post your scores to the Whiteboard. Todd      15 + 6 Kristen    15 + 12 Diane     15+3 Tim         18 + 3

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WOD Nov 18th

Workout of the Day Warm-up PVC Stretch 40 Stretch Pause Lunges WOD I OH Squats 12,10,8,6,6 II 20 Min EMOM Even- 5 Hang Squat Cleans 115/75 Odd – 30 D/U’s After Party: Stretch & Roll Post your scores to the Whiteboard.  

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WOD Nov 17th

Workout of the Day Warm-up PVC Stretch 30 SL RDL WOD I “Annie” Love her II 5 Rounds 30 KB Snatch 20 Wall Ball 10 Push Ups 5 Pull Up – (Strict) After Party: Stretch & Roll Post your scores to the Whiteboard. Sarah                      6:45/ 14:11 Claudette               7:12/  16:24 Laurie V                 10:40/ 18:42 Mike C                     6:52/

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WOD Nov 15th

Workout of the Day Warm-up PVC Stretch 250 Jump Rope WOD 2 Rounds 24 Deadlift 24 Box jumps 24 Wallball 24 Push Ups 24 Box jumps 24 Wallball 24 T2B After Party: Stretch & Roll Post your scores to the Whiteboard. Kim S                       26:44 Jacqui                      27:31 Juvier                       31:15 Nick L                       25:57 Diane G                    22:16 Claudette                 22:16

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WOD Nov 14th

Workout of the Day Warm-up PVC Stretch 30 High Box Step Ups WOD I 8 Rope Climbs II 14 Min Amrap 50 D/U’s 40 AirSquats 30 Sit Ups 20 KBS 10 Pistols After Party: Stretch & Roll Post your scores to the Whiteboard. MB                    3+19 Laurie V          2+140 Joanna            2+180 Laurie U         3+5 Todd              

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WOD Nov 13

Workout of the Day Warm-up PVC Stretch Bullet Proof Shoulders WOD I Muscle Up Progessions II 20 Min EMOM Even: 10 Push Press, 5 Box Jumps Odd: 10 Push Ups, 30 DU After Party: Stretch & Roll Bring Your Long Socks Tomorrow Post your scores to the Whiteboard.

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WOD Nov 12th

Workout of the Day Warm-up PVC Stretch 25 Wall Balls 25 Stiff Leg Dead Lifts WOD I 5×5 Strict / Weighted Pull ups II 5 Rounds 9 Dead Lifts 6 Hang Snatch 3 OH SQuats After Party: Stretch & Roll Post your scores to the Whiteboard. Laurie  8:45 Claudette  8:43 Todd     10:02 Mike C   8:30 Funsize    8:08

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WOD Nov 11th

Workout of the Day Take a Minute to Thank and Remember all of our Veterans and Real Life Hero’s Warm-up PVC Stretch A Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65

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WOD Nov 10th

Workout of the Day Warm-up PVC Stretch 3 Rounds 4 Turkish Get Ups 4 Inchworms 8 Strict T2B WOD I Front Squat 14, 12, 10, 8, 6 II 4X4 4 Min AMRAP 8 KBS 53/3 6 Squat Cleans 135/95 4 HSPU Rest and Repeat After Party: Stretch & Roll Post your scores to the Whiteboard.

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WOD Dec 6

Workout of the Day Warm-up PVC Stretch 250 Jump Rope WOD 24 Minute AMRAP 44 Burpees then AMRAP with time remaining 11 GTO 22 Lunges 33 KBS 44 D/U’s Finish Line: Stretch & Roll Post your scores to the Whiteboard.  

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WOD Nov 8th

Workout of the Day Warm-up PVC Stretch 250 Jump Rope 25 Good Mornings WOD Box Jump Burpee Breakdown 1, 2,3,…..8,910, 9,8,7…..3,2,1 DB/ KB Snatch Box Jump Burpee After Party: Stretch & Roll Post your scores to the Whiteboard.

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WOD Nov 7

Workout of the Day Warm-up One set with PVC, One set with empty bar 10 Dead Lifts 10 High Pulls 10 Front Squats 10 Push Press WOD I Glute Hip Bridge w Barbell 4 x 10 in between each do a set of Max Ring Dips WOD II For Time: 10 Power Snatch 15 Power

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WOD Nov 6

Workout of the Day Warm-up 20 PVC Push Press 20 Hollow Rock to Superman 20 High Box Step ups WOD I 3 x 10 Overhead Walking Lunges w Barbell WOD II 4 Rounds for Time: 11 PushPress 115/75 8 T2B 43  D/U’s Post your scores to the Whiteboard. Sarah                          9:27 Mike C                        9:32 Nick L                       

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WOD Nov 5

Workout of the Day Warm-up 100 Jump Rope 10 Push-ups 10 Sit-ups 10 Airsquats 100 Jump Rope WOD I 5 Rounds of 5 Reps of : Front Squat with a 3 second pause at bottom WOD II Run 400 M 50 Pullups Run 400 50 Push-ups Run 400 50 Sit-ups Run 400 50 Air-squats Post

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WOD Nov 4

Workout of the Day Warm-up 3 Rounds of: 2 Inch worms 4 Ball slams 6 Jumps squats WOD I 5 Min to work up to 2 JERKS at 75% then 10 Min EMOM 2 JERKS at 75% WOD II 8 Min AMRAP 6 HSPU 8 KBS 10 SDHP Post your scores to the Whiteboard.  

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WOD Nov 3

Workout of the Day Warm-up 15 Ring Rows 15 Pendlay Rows 2×12 PVC Overhead Squats 5 Burpees WOD I 3 x 12 Barbell Shrugs in-between each set 10 T2B WOD II 14 Min AMRAP 7 C2B Pullups 10 Burpees 15 OHS 95/65 Post your scores to the Whiteboard. Laurie U               4+10 Todd                      4+9 Mike C                  4+5

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WOD Nov 1

Workout of the Day Warm Up: PVC Stretch 250 Jump Rope WOD Partner Wood Post Run 100 Airsquats 100 KBS 53/35 Wood Post Run 80 Situps 80 D/U Wood Post Run 60 Wall Balls 60 T2B Wood Post Run 40 Push Press 40 Box Jumps Wood Post Run 20 Burpees 20 Pull Ups After Party:

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WOD Oct 31

Workout of the Day Warm Up: PVC Stretch 4 Sled Pulls / Push WOD 14 Minute AMRAP 7 Push Press 7 Box Jump 7 Burpees 7 Situps Building Lap at minutes 4, 8, & 12 After Party: Stretch & Roll Post your scores to the Whiteboard.   Mike C             7+14 Laurie V          7+3 Todd                5+14 Diane              

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WOD Oct 30

Workout of the Day Warm Up: PVC Stretch 36 Ring ROws WOD 8 Rope Climbs II 14 Minute AMRAP Wood Post Right 3 Hang Snatch 3 T2B 6 Hang Snatch 6 T2B 9 Hang Snatch 9 T2B 12……… After Party: Stretch & Roll Post your scores to the Whiteboard. Christine              4+12 Todd                     4+19 Nick L                  

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WOD Oct 29

Workout of the Day Warm Up: PVC Stretch Wood Post Right 30 High Box Step Ups WOD Hang Squat Clean Tech 10,8,6,4,2,2,2 II AMRAP 4 Minutes 20 KBS while partner does Wall Balls AMRAP 4 Minutes 10 Clean and Jerks While partner does Pull Ups MRAP 4 Minutes 20 DB Snatches While Partner does Box

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WOD Oct 28

Workout of the Day Warm Up: PVC Stretch 25 Good Mornings 25 Wall Balls WOD Dead Lifts 2X8,2X6, 2X4 II Helen 3 Rounds 400M  Run 21 KBS 12 Pull Ups After Party: Stretch & Roll Post your scores to the Whiteboard. MB             11:31 Nick L        13:23 Sarah          15:11 Laurie V    13:08 John          14:49 Randi         11:39

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WOD Oct 27

Workout of the Day Warm Up: PVC Stretch 12 Wall Walks 120 Walking Lunges WOD I OH Squat 2X12,2X6,2X4 II 3 rounds 4 Thrusters 95/65 4 Burpees 4 Thrusters 8 KBS 53/35 4 Thrusters 12 Airsquats After Party: Stretch & Roll Post your scores to the Whiteboard.   Sarah                          6:15/7:35 Laurie U                     6:46/7:15 Dan 

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WOD Oct 25

Workout of the Day AMAZING GRACE BARBELLS FOR BOOBS FUNDRAISER!!! Post your scores to the Whiteboard.

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WOD Oct 24

Workout of the Day Warm-up: PVC Stretch Bullet Proof Shoulders WOD Get Ready for B4B – GRACE !!!!! 12 Minute AMRAP 6 HSPU 9 Ring Dips 12 T2B After Party: Stretch & Roll Post your scores to the Whiteboard.   Laurie V                       5+ Laurie U                       5+ Todd                             5+15 Mike C                         5+ Diane                           5+  

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WOD Oct 23

Workout of the Day Warm-up: PVC Stretch 24 High Box Step Ups 100 D/U WOD I Muscle Up Progressions II 4X4 Minute Amraps 50 Airsquats then Max Push Press 115/75 Rest and Repeat After Party: Stretch & Roll Post your scores to the Whiteboard. Nick       (95)        177 Mike C   (95)       135 Tony Tim        (95)       197 Erik MB         (75)       95

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WOD Oct 22

Workout of the Day Warm-up: PVC Stretch Pistol Progressions 6 mins WOD I Snatch Grip High Pull 8X3 II 20 Min AMRAP Team of 2 Alt Full Rounds 10 KBS 10 Sit Ups 10 Hang Clean 95/65 After Party: Stretch & Roll Post your scores to the Whiteboard. Sarah & Kristen                       15+13 RX Todd                                            6+24

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WOD Oct 21

Workout of the Day Warm-up: PVC Stretch 50 Jumping Lunges WOD I Back Squats Find Max 8R Back Squat & Max Ring Dips II 15-12-9 Thrusters      115/75 Dead Lifts After Party: Stretch & Roll Post your scores to the Whiteboard.   Mike C Claudette                 6:42 Laurie U                   6:58 Sarah                         4:30 Nick L                        5:48 John           7:57 Tim            

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WOD Oct 20

Workout of the Day Warm-up: PVC Stretch Split Squat 3X10 10 Single Arm Trap Raise WOD I Hang Snatch 8,6, 6X2 II 3 Rds 4 minute running Clock 2 Building Runs 20 Wall Ball Max Pull Ups Rest 3 Min – Repeat Score is total # Pull ups After Party: Stretch & Roll Post your

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WOD Oct 18

Workout of the Day Warm-up “Three Little Ladies” “Sally” WOD “Grace” Then “Annie” After Party: Stretch & Roll Post your scores to the Whiteboard.

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WOD Oct 17

Workout of the Day Warm-up 250 Jump Rope 10 Strict Pullups 12 Hollowrock to superman WOD I Pendalay Rows 2×20 WOD II “Every Rep Counts” 15 Min AMRAP 10 Wall Ball 10 Box Jump 10 Deadlifts 10 Burpees Post your scores to the Whiteboard. Mike C                      4+run Tony                         4+34 Sarah                        5+6 Rx Laurie U                   4+40

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WOD Oct 16

Workout of the Day Warm-up 25 Ring Rows 12 Inch worms 50 Single leg Jump rope WOD I High Pulls 2×25 WOD II 3 Building Runs 25 OHS 1 Building Run 50 STO 1 Building Run 25 Burpees 2 Building Runs Post your scores to the Whiteboard.

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WOD Oct 15

Workout of the Day Warm-up 20 Stretch Lunges 10 Stiff leg Dead Lifts 25 Push-ups WOD I Back Squat 2×8 2×4 1×20 WOD II 21-15-9 Hang Snatch 95/65 Box Jump Post your scores to the Whiteboard. Sarah                     7:53 Rx Mike C                   9:16 Rx Laurie V                 9:42 Todd                        9:32 Diane                       8:19 Big Bill                    12:42 Rx

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WOD Oct 14

Workout of the Day Warm-up 20 Ab Rollouts 20 Single leg dead lifts WOD I Hang Squat Cleans 2×6 2×4 2×2 WOD II 6 min AMRAP 4 HSPU 8 KBS 53/35 12 Sit-ups WOD III 5 Min AMRAP 10 Wall Ball 10 Burpees Post your scores to the Whiteboard. Tony                 96/80 Kristen            128/60 Nick L            

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WOD Oct 13

Workout of the Day Warm-up 25 Supermans 2 Lengths Duck Walk 2 Lengths Inch Worm WOD I 100 Sit-ups WOD II “Air Force WOD” For Time: 95/65 20 Thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front Squats Post your scores to the Whiteboard.   Tony                            8:00 Sarah                          6:00 Laurie V                     5:25 Laurie U                     7:00

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WOD Oct 11

Workout of the Day Warm-up PVC Stretch 250 Jump Rope WOD 20 Minute AMRAP Wood Post Run Then 4 HSPU 8 Pull ups 12 Burpees 16 OHWL 45/25 20 KBS Kicker***** In between Each Round — 40 D/U After Party: Stretch & ROLL !!!!!!!! Post your scores to the Whiteboard.   Kelly            3 Jac               3

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WOD Oct 10

Workout of the Day Warm-up PVC Stretch 25 Good Mornings 25 Ring DIPS WOD Dead Lifts 12, 8, 4 2,2,2,2 II 16 Minute AMRAP RUN 800 meters Then AMRAP 12 Box Jumps 12 Wall Balls 12 T2B After Party: Stretch & ROLL !!!!!!!! Post your scores to the Whiteboard. Claudette            4 Sarah                  Prep for her

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WOD Oct 9

Workout of the Day Warm-up PVC Stretch 30 High Box Step Ups WOD I Snatch Balance 12X4 (3 Sec Hold ) II 100 D/Us THEN 21- 15- 9 reps of Burpees Overhead Squats 95/65 THEN 100 D/U After Party: Stretch & ROLL !!!!!!!! Post your scores to the Whiteboard.   Nick L                  14:45 Big Bill                

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WOD Oct 8

Workout of the Day Warm-up PVC Stretch 12 Wall Walks WOD Back Squats 12,8, 4, 2,2,2,2 II 4 rounds Building Run 10 Push Press 115/75 30 D/U After Party: Stretch & ROLL !!!!!!!! Post your scores to the Whiteboard.   Tony                    7:43  Rx Todd                   11:10 @#105 Big Bill               10:49   Rx Laurie V             13:12 Sarah Diane                 

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WOD Oct 7

Workout of the Day Warm-up PVC Stretch 25 Wall Balls WOD I Split Jerk 6X3 II 3 Rounds 15 Thrusters 15 Box Jumps 15 KB Swings 15 Toes to bar After Party: Stretch & ROLL !!!!!!!! Post your scores to the Whiteboard. Kristen                    12:58 Nick L                      11:27 Sarah                         9:07 Tony                        13:39 BIG Bill                   15:20 Steve S                    15:02

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WOD Oct 6

Workout of the Day Warm-up PVC Stretch 250 Jump Rope WOD I Turkish Getup 3X12 II 2 Rounds 50 D/U 40 HR Push Ups 30 DB Snatch 40 Sit Ups 50 OHWL After Party: Stretch & ROLL !!!!!!!! Post your scores to the Whiteboard.   Mike C                            15:46 Sarah                              15:07 Tony                                16:37 BIG Bill                           17:22 Laurie V                         

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WOD Oct 4

Workout of the Day Warm-up PVC Stretch Wood Post Run WOD I “Level 3” 10, 9, 8, ….1 Coaches challenge Back up 1, 2,3,….10 DL Hang Clean STO “Athletes Challenge” 2 T2B Between Each Set After Party: Stretch & ROLL !!!!!!!! Post your scores to the Whiteboard.

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WOD Oct 3

Workout of the Day Warm-up 50 Single Leg Jump Rope (each leg) 12 Wall Walks 15 Supermans WOD I Hang Snatch 3 x 15 UNBROKEN WOD II 21 – 15 – 9 Burpees Pull-ups Run 400 M Post your scores to the Whiteboard. Laurie V                    11:52 Todd                           15:31 Laurie                        14:53 Deb                             13:32 Sarah                          16:20 BIG BILL                   11:11 Diane                         

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WOD Oct 2

Workout of the Day Warm-up 12 Wall Walks 25 Push-ups WOD I Bench Press 10-8-6-4-2 WOD II 5 RDS for Time 10 SDHP 53/35 10 Ring Dips 10 Sit-ups Post your scores to the Whiteboard.   Nick L        6:13 Angie         8:40 Mike C      8:58 Big Bill      5:10 Beast !!! John         7:14 Becky       7:38 Limac      7:41 Barry       8:22 TC           

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WOD Oct 1

Workout of the Day Warm-up 30 High Box Step-ups 15 Ring Rows 25 GHD Sit-ups / Exts WOD I Hang Squat Cleans 50% 3 x 12 WOD II 6 RDS for Time 20 Air Squats 10 Chest to Bar Pull-ups 5 Power Clean + Press 115/75 Post your scores to the Whiteboard. Claudette             14:02

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WOD Sept 30

Workout of the Day Warm-up 25 Jump Squats 15 Wall Ball 15 Roll-Outs WOD I 5 Rope Climbs 15 HSPU WOD II 5 Rds For Time 7 KB/DB Thrusters 11 Burpees Post your scores to the Whiteboard. Sarah  6:45 Christina  8:53 Todd   9:22 Angie  7:17 Bill   8:03 Mike C Nick L Funsize  7:59 Sean  8:02

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WOD Sept 29

Workout of the Day Warm-up 2 Lengths of Crab Walk 250 Jump Rope 25 PVC Strict Presses WOD I Front Squat 10-8-6-4-2 WOD II 21-15-9 Deadlift 225/135 Push Press 115/85 Post your scores to the Whiteboard. Sarah 9:27 RX Diane  8:00 Laurie V 8:13 Laurie   10:20 Bill   13:00  RX Renee P  6:30 Kir  6:00 Jaq  

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WOD Sept 27

Workout of the Day Warm-up 30 Stretch Lunges 2 Lengths Crab Walk 5 Sprint to Wood Post / Walk back (right) WOD 2 Rounds for Time: 20 Pull-ups 20 Thrusters 115/75 Run            Wood post n around building 20 KBS 53/35 20 Burpees Run Post your scores to the Whiteboard. Nick L 28:16 John 37:00 Unc

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WOD Sept 26

Workout of the Day Warm-up 25 Wall Slides 2 lengths Duck Walk WOD I HSPU 10-8-6-4-2 WOD II For Time: Run 400 M 21 Back Squats 185/95 21 Box Jumps 24/20 Run 400 M 15 Back Squats 15 Box Jumps Run 400 M 9 Back Squats 9 Box Jumps Post your scores to the Whiteboard.

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WOD Sept 25

Workout of the Day Warm-up 25 Supermans Row 500 M 30 High Box Step-ups WOD I 10 sit to stand rope climbs WOD II 5 Rounds for Time: 3 Chest to Bar Pull-ups 20 Wall Balls 6 Sumo Dead Lift High Pull 115/75  (barbell)_ Post your scores to the Whiteboard.   Mike C Sarah   8:15

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WOD Sept 24

Workout of the Day Warm-up 2×25 Stiff leg dead lift (light) 2×15 High Pull 2×15 Quick Elbows (part 3 of clean) PVC Partner Stretch for Shoulders WOD I Front Squat (muscular endurance) 1×25 WOD II 10,9,8,……2,1 Power Clean 135/85 Parallet Push-ups KBS 53/35 Post your scores to the Whiteboard.   Sarah                          12:24 Laurie V                    11:11 Claudette                

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WOD Sept 23

Workout of the Day Warm Up: PVC Stretch 25 GHD/ EXT WOD I DEAD LIFT 8,6,4,2,2,2 II 12 Min AMRAP 10 OH Squat 10 Bar Facing Burpees 20 D/U’s After Party: Stretch & Roll Post your scores to the Whiteboard. Nick L                       4+5 Todd                         3+6 Mike C                      4+15 Claudette                  4+6 Laurie                        4+2  

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WOD Sept 22

Workout of the Day Warm Up: PVC Stretch Bullet Proof Shoulders 25 Good Mornings WOD I Hang Snatch Tech 20 Minutes II 6 Rounds 6 Snatch 12 D/U’s (3/1) 6 Pull Ups 12 Situps After Party: Stretch & Roll Post your scores to the Whiteboard. Sarah                           12:11 Laurie                          13:20 Todd                             12:00 John                             13:32 Diane                            10:00

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WOD Sept 20

Workout of the Day THERE WILL BE NO CLASSES THIS MORNING DUE TO OUR PANCREATIC FUNDRAISER !!!!! Post your scores to the Whiteboard.

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WOD Sept 19

NO CLASSES TOMORROW DUE TO OUR PANCREATIC FUNDRAISER THAT STARTS AT 9AM!!!!! PLEASE COME BY FOR AN AMAZING DAY FOR AN AWESOME CAUSE   Workout of the Day Warm-up PVC Stretch 250 Jump Rope 25 Push Ups WOD I Run 1 Mile II 12 Minute AMRAP 20 Situps 10 Cleans 20 Push Ups 10 Front

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WOD Sept 18

Workout of the Day Warm-up PVC Stretch 25 Wall Ball 25 X2 Good Mornings WOD I Hand Stand Push Up- Tech -12 Minutes II 4 Minute AMRAP X 4 6 Dead Lifts 12 KB Swings 36 D/U 3 :1 2 Min Rest Between Each After Party : Stretch & Roll Post your scores to the

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WOD Sept 17

Workout of the Day Warm-up PVC Stretch Wood Post Run-Left WOD Weighted Pull Ups 5X3 II 18 Min EMOM 1 DL  95/65 2 Power Cleans 3 Push Press 4 Burpees After Party : Stretch & Roll Post your scores to the Whiteboard.

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WOD Sept 16

Workout of the Day Warm-up PVC Stretch 25 Supermans 25 Wall Balls WOD 24 Min Cap Run wood post Right 30 Air Squats 30 AB Mat Sit Ups 30 OH Squats (95/65) 40 Lunges (Total) 40 Bicycles (knee must touch elbow) 40 HR Push Ups 50 Squat Jumps (feet must leave ground) 50 KBS (53/35)

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WOD Sept 15

Workout of the Day Warm-up PVC Stretch WOD Back Squat 8, 6, 4, 2,2,2 II 21-15-9 Thrusters K2E Ring Rows After Party: Stretch & Roll Post your scores to the Whiteboard. Laurie                   14:39 Diane                    10:10 Big Bill                  10:20 Renee P                11:09 Kir                         11:00 Renee Z                8:49 Jaq                        9:29 Meli                     11:50 Amy                     13:53 Juvier                  13:00 Unc Bill               11:13 Jared                   5:30

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WOD Sept 13

Workout of the Day Warm-up PVC Stretch Wood Post Run 6 Rounds 6 Pull ups 10 AirSquats 6 Push Ups 10 Wall Ball 6 Situps 10 KBS After Party : Stretch & Roll Post your scores to the Whiteboard.

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WOD Sept 12

Workout of the Day Warm-up PVC Stretch Run wood post Right WOD Hang Squat Snatch Tech 12 Minutes II 6 Rounds 6 Hang Snatch 8 T2B 10 Pistols After Party : Stretch & Roll Post your scores to the Whiteboard. Claudette                             12:35 Tony                                      9:55 Laurie                                  13:32 Katie                                    10:42 Dan                                      11:35  @#95 Diane                                  10:12 BIG BILL                            13:48    @#95

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WOD Sept 11

Workout of the Day Warm-up Row 500 M 25 wall ball 25 supermans WOD I Hang Cleans 8-6-4-2 WOD II “NEVER FORGET” 9 min AMRAP 95/65 11 Deads 11 Cleans 11 STO Post your scores to the Whiteboard. Nick L              4+11 Sarah               4+11 RX Laurie             4    2nd Class Steve S            6 Todd                2+25 RX Kristen           

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WOD Sept 10

Workout of the Day Warm Up: PVC Stretch 100 D/U’s Bullet Proof SHoulder WOD Rope Sled Pull X4 II 7 Rounds 7 Pull Ups 7 Push Jerk 7 Box Jumps After Party – Stretch & Roll Post your scores to the Whiteboard. Tony   7:33 Sarah              10:30 Claudette       11:17 Todd               9:45 BIG BILL      8:05 Mike C         

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WOD Sept 9

Workout of the Day Warm Up: PVC Stretch 25 OHWL 25/10 25 Wall Slides WOD OH Squat 2X8, 2X4, 4X2 II 14 Min AMRAP 4 DB Snatch (each) 6 Push Ups 8 SDLHP 10 SitUps Building Run After Party – Stretch & Roll Post your scores to the Whiteboard. Jared                     8 Katie                      8 Steve S                   7

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WOD Sept 8

Workout of the Day Warm Up: PVC Stretch 25 Wall Balls 45 Rep Ring Combo WOD I Hang Snatch -Tech- 12 Minutes 5X3 II Thrusters 10-1 Burpees 1-10 After Party – Stretch & Roll Post your scores to the Whiteboard. Sarah                      12:07 Nick L                     12:26 Todd                        13:14 Big Bill                    12:09 Tony                        Yea Boy !!!!! John                         13:34

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WOD Sept 6

Workout of the Day Warm-up 30 High Box Step ups 12 Inch Worms 25 Wall Slides WOD I Run 1 mile WOD II PARTNER 100 HR Push-ups 100 Box Jumps 100 Wall Ball 100 Sit-ups Post your scores to the Whiteboard. Ant/ Nick                   13:50 Bill / Juvier               14:43 MB / Kim                   15:27 Kelly / Christine       15:29

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WOD Sept 5

Workout of the Day Warm-up Row 500 M 25 PVC Shrugs 25 PVC High Pull 25 Quick Elbows 25 PVC Push Press WOD I Clean and Press Work up to a heavy 5 sets of 3 Hang Cleans and 1 Push Jerk WOD II 15 Min AMRAP 12 Wall Ball 20/14 12 OH Lunge w

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WOD Sept 4

Workout of the Day Warm-up 25 Ab Rollouts 2 lengths duck walk 25 Wall Slides WOD I 10 min Practice 3 Pulls for Snatch (1st, HP, S-Balance) WOD II 9 min AMRAP 9-6-3 KB/DB Thrusters KBS KB/DB Snatch Post your scores to the Whiteboard. Nick L                   2 Sarah                     3+6 Kristen                   2+13 Laurie                     2 Lori                         3+2 Steve

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WOD Sept 3

Workout of the Day Warm-up 20 Stretch lunges 25 Supermans 25 Good Mornings WOD I DEADS 10-8-6-4-2 WOD II Run 400 M 21 OHS 95/65 21 Box Jumps Run 400 M 15 OHS 15 Box Jumps Run 400 M 9 OHS 9 Box Jumps Post your scores to the Whiteboard. Sarah                  205 / 14:57  RX

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WOD Sept 2

Workout of the Day Warm Up: PVC Stretch 25 Wall Ball 25 GHD EXT WOD 6X3 Weighted Pull Ups II “Cindy” After Party: Stretch & Roll Post your scores to the Whiteboard. Mike C                     14 Todd                         13+1 Angie                        15 SteviePants             13+5 BIG MF BILL          19 Funsize         13 Melissa          14+10 John              12+15 Lou                11+12 Evan              11 Renee

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WOD Sept 1

Workout of the Day Warm-up 250 Jump Rope Partner WOD 40 Box Jumps 60 Sit-ups 80 WL 100 D/U’s (3:1) 80 KBS 60 Push-ups 40 Wall Balls Wood Post (R) after each exercise Post your scores to the Whiteboard. Kelly / John                      30:00 Chrissy / Greg                  25:36 Sarah                                  31:37 Nick L/ Anthony              28:58 Mike C

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WOD Aug 30

Workout of the Day Warm-up 2 Building laps 250 Jump Rope 25 Supermans 20 Wall Slides WOD 2 RDS for Time: 95/65 20 Thrusters 20 SDHP 20 OHS 20 Push Jerks 20 Front Squats RUN 800 M Post your scores to the Whiteboard.

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WOD Aug 29

Workout of the Day Warm-up Run 3 Laps w odd object 25 GHD EXT 25 Barbell Rollouts ” A WHOLE LOTTA TABATA” WOD TABATA 1 Hollow Rocks TABATA 2 Ball Slams (SLAM…not drop) TABATA 3 ALT Push-ups Sit-ups TABATA 4 ALT L-sit Holds PVC Tricep Dips Post your scores to the Whiteboard.

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WOD Aug 28

Workout of the Day Warm-up 30 High Box Step-ups 4 Building Runs Snatch Tech : 25 Reps of Each of 3 Pulls (PVC) WOD I 30 Push-ups 10 Air Squats 20 Push-ups 20 Air Squats 10 Push Ups 30 Air Squats WOD II 12 min AMRAP 8 Snatch 95/65 6 K2E 4 HSPU 2 C2B

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WOD Aug 27

Workout of the Day Warm-up Agility ladder Hurdle Hops  4 x 30secs  5 each Partner sit-up/ stand w calf support 20 Strict TTB WOD I Weighted Hip Bridges 3×10 WOD II Heidi’s Ladder 20……1 Burpees Sit-ups Post your scores to the Whiteboard. Sarah                      31:09 Jared                       25:30 Katie                        26:01 Big BILL                 26:05 Diane                       22:24 Claudette                 12:38  @10-> Christina                45:25 Jess                        

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