WOD June 13

Workout of the Day Warm Up: 2 Building Laps WOD I 4 Rounds 2 Tire Flips 12 Pull Ups 10 Box Jumps 8 Dead Lifts 6 HSPU 400 Mtr Run Stretch & Roll Post your results to the Whiteboard.

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WOD June 12

Workout of the Day Warm Up: 2 Building Laps WOD I Workout of the Day Warm Up: 2 Building Laps WOD Single Leg Romanian Dead Lift 4 x 12 II 12 Min AMRAP 6 Pull-ups 8 SDLHP 12 Front Squat 95/65 Stretch & Roll Post your results to the Whiteboard. Stretch & Roll Post your

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WOD June 11

Workout of the Day Warm Up: Bullet Proof Shoulders 250 Jump Rope WOD I SAOHWL 6X12 II 21 Min EMOM 7 OH Squat 14 Box Jumps 7 Push Press Stretch & Roll Post your results to the Whiteboard. Nick L 95/135 Laurie V Leah 65/75 Rebecca 65/75 Kristen 85/85 Diane 85/85

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WOD June 10

Workout of the Day Warm Up: 6X30 sec Plank 50 GHD WOD I Snatch 3@70%, 3@80%, 2@85%1,1,1@90% II 6 Rounds 10 DB Snatch 53/35 60,50,40,30,20,10 D/U’s Stretch & Roll Post your results to the Whiteboard. Sarah 9:59 @35 Claudette 9:12 Deb 9:00 Mike C 10:32 @55 Diane 8:23 @35 Erik 10:34 John 11:20 Davide 8:44

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WOD June 9

Workout of the Day Warm Up: 30 Hanging Hollow Rocks 30 DB Box Step Ups WOD I Back Squat 5,3,3,1,1,1 II 50,40,30,20,10 KBS 10,20,30,40,50 Goblet Squats Stretch & Roll Post your results to the Whiteboard. Sarah 12:38 Nick L 12:42 Joanna 12:38 Kristen 12:10 LiMac 18:53 Erik 20:12 John 23:42 Barry 28:23 Mair 15:35 Melina

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WOD June 8

Workout of the Day Warm Up: 2 Building Laps WOD I High Hang Squat Clean 8X4 II 13.4 ish 14 Minute AMRAP 3,6,9,12,15……… T2B Clean Jerk 135/85 Stretch & Roll Post your results to the Whiteboard. Jess 65 18+15 EKG 95 18 Tim H 95 18+4 John 95 12+20 Tim B 95 18 Davide 95

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WOD June 6

Workout of the Day Warm Up: 2 Building Laps WOD I “Kelly” 5 Rounds Run 400 meters 30 box jump, 30 Wall ball Stretch & Roll Post your results to the Whiteboard.

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WOD June 5

Workout of the Day Warm Up: Wood Post Right 30 Weighted Box Step Ups WOD I 10 200 Meter Sprints II 3 Rounds 20 Box Jumps 15 Ring Row 10 Dead Lift 225/135 Stretch & Roll Post your results to the Whiteboard. Sarah 8:29 155 Joanna 9:01 105 Todd 14:23 RX Mike C 8:14 RX

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WOD June 4

Workout of the Day Warm Up: 2 Building Laps WOD I Back Squat 5,3,1,1,1,1 II 5 rounds for time of: 6 Push Press 115/85 20 Sit-ups 12 DB Snatch 20 D/U Stretch & Roll Post your results to the Whiteboard. Nick L 12:20 Andrew 12:42 Mike S 12:20 Laurie V 12:50 (65) Tim H 11:15

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WOD June 3

Workout of the Day Warm Up: 45 Rep Ring Combo WOD I Split Jerk 6,4,2,2,2,2 II 21-15-9 Hang Squat Snatch 95/65 Ring Dips Box Jumps Stretch & Roll Post your results to the Whiteboard. Mike C 14:35 RX Todd 14:32 Sarah 13:58 Deb 12:32 Claudette 11:56 Kristen 12:42 Diane 12:02 Erik 13:05 EKG 13:21 John

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WOD June 2

Workout of the Day Warm Up: 20 Wall Ball 30 High Box Step Ups WOD I Front Squat 6, 4, 2,2,2,2 II 4 Rounds 10 Bar Over Burpees 12 Clean & Press 115/75 10 K2E 12 KBS 53/35 Stretch & Roll Post your results to the Whiteboard. Sarah 15:2 RX Rebecca 16:5 RX Leah 17:02

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WOD June 1

Workout of the Day Warm Up: 30 Hang Hollow Rocks Bullet Proof Shoulders WOD I OH Squat 12, 10, 8, 6,6 II 8 min AMRAP: Push Press 115/75 Each Break: 50 D/U Rest 4 minutes Then, 8 min AMRAP: Hang Cleans 185/85 Each break 30 squats Stretch & Roll Post your results to the Whiteboard.

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WOD May 30

Workout of the Day Warm Up: Wood Post Right 250 Jump Rope WOD I 10, 8, 6, 4,2 Clean & Press Alternate with 5,4,3,2,1 Rounds of Cindy Stretch & Roll Post your results to the Whiteboard.

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WOD May 29

Workout of the Day Warm Up: 12 Turkish Getups WOD I OH Squat 2X12, 2X8 II 100 Front Rack Lunges HSPU EMOM 4/2 Stretch & Roll Post your results to the Whiteboard. Victoria 7:43 Rebecca 7:32 @#50 Leah 7:40 @#30 Sarah 7:46 Laurie 7:15 @#30 Todd 10:34 @#60 Joanna 7:56 @#35 Tim 11:00 John 11:38

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WOD May 28

Workout of the Day Warm Up: 30 Wall Ball WOD I Hang Cleans 10-8-6-4-2 4 Ring Dips in between each set II 30 Thrusters 115/75 Buliding Run’ 20 Thrusters 2 Building Runs 10 Thrusters 3 Building Runs Stretch & Roll Post your results to the Whiteboard. Sarah 11:15 Kristen 12:02 Mike C 10:12 Nick L

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WOD May 27

Workout of the Day Warm Up: 30 Box Step Ups WOD I Split Jerk 8X3 II 21-15-9 Dead Lift Push Press K2E Stretch & Roll Post your results to the Whiteboard. Sarah 10:20 @#105/75 Todd 12:49 @#185/95 Mike S 8:10 @185/95 Claudette 8:50 Andrew 11:42 #185/95 Angie 15:36 @#105/75 Joanna 10:04 Laurie 8:56 Diane G

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WOD May 26

Workout of the Day Warm Up: Wood Post Run 250 Jump Rope WOD I Back Squat 2X6,2X4,4X2 II 30 KBS 30 Box Jumps 30 RIng Rows 20 KNS 20 Box Jumps 20 Ring Rows 10 KBS 10 Box Jumps 10 Ring Rows Stretch & Roll Post your results to the Whiteboard. Victoria 9:58 Rebecca 7:36

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WOD May 23

Workout of the Day Warm Up: Wood Post Run 250 Jump Rope WOD I 4 Rounds 40 D/U’s 30 SitUps 20 Box Jumps 10 Push Press 95/65 Wood Post Run After Each Round Stretch & Roll Post your results to the Whiteboard. Sarah 13:23 Rx Laurie V 14:18 Mike S 15:20 Todd 17:32 Victoria 16:39

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WOD May 22

Workout of the Day Warm Up: 12 Wall Walks WOD I Front Squat 2X8, 2X6,2X4 II 6 Rounds 6 Push Press 95/65 12 Box Jumps 6 Hang Squat Clean 95/65 12 K2E Stretch & Roll Post your results to the Whiteboard.

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WOD May 21

Workout of the Day Warm Up: 30 High Box Step Ups WOD I Dead Lifts 2X8, 2X6,2X4 II 15 Minute AMRAP 5 Thrusters 10 T2B 15 Burpees Stretch & Roll Post your results to the Whiteboard. Nick L 5+20 Sarah 6 Diane 6+8 Rebecca 5+10 Leah 5+13 Victoria 4+8 @#85 Melissa 4+27 Barry 4 Eckram

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WOD May 20

Workout of the Day Warm Up: 30 Wall Balls WOD I Back Squat 2X8, 2X6,2X4 II 30,20,10 KBS Goblet Squat HRPU Stretch & Roll Post your results to the Whiteboard. Laurie V 8:45 Sarah 7:27 Kristen 6:30 Todd 9:40 Mike C 8:04 Diane 7:12 Barry 11:38 Paul 7:59 Michael 8:40 Renee Z 25# 7:50 Farah

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WOD May 19

Workout of the Day Warm Up: 25 Good Mornings 25 GHD WOD I Pendlay Rows 5X5, 3×3 II 100 DB/KB Snatch Kicker ……… Stretch & Roll Post your results to the Whiteboard. Nick L 7:55 @#40 MIke C 9:48 @#55 Victoria 8:43 @#25

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WOD May 18

Workout of the Day Warm Up: Wood Post Run 30 Hang Hollow Rocks WOD I Muscle Up Progressions II 50 Cleans 105/85 50 Situps 100 D/U 50 SDLHP 105/85 50 Pull Ups Stretch & Roll Post your results to the Whiteboard. Laurie V 15:08 Sarah 22:24 John 22:50 Davide 18:52 Tim 21:50 Barry 31:50 Joanne

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WOD May 16

Workout of the Day Warm Up: 250- Jump Rope Wood Post Run Right WOD Annie Meets Grace Partner WOD 30 Clean & Jerks Then 100, 80, 60, 40, 20 D/U Situps Then 30 Clean & Jerks Stretch & Roll Post your scores to the Whiteboard.

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WOD May 15

Workout of the Day Warm Up: 12 Turkish Getups WOD I 20 Min to 1RM OHS II 50 D/U 40 Mtn Climbers 30 KBS 20 HRPU 10 Thrusters 135/75 Stretch & Roll Post your results to the Whiteboard. Mike C 6:02 Todd 6:41 Diane Stretch Kristen 8:12 DAMM D/U’s Joanna 6:32

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WOD May 14

Workout of the Day Warmup 25 Ring Rows 25 Roll-Outs 2 Laps Strength Weighted Pull-ups 5×5 WOD 10 min AMRAP 15 Front Rack Walking Lunges 15 Deads Stretch & Roll Post your results to the Whiteboard. Nick L 5 Sarah 4+10 135DL Kristen 4+19 135DL Rebecca 5 105DL Leah 4+10 105DL MB 7+4 Renee Z

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WOD May 13

Workout of the Day Warm Up: 50 Wall Ball Farmers Carry- Building Laps WOD I Clean High Pull 2X6, 2X4,2X2 II 21-15-9 Burpees Push Press Hang Clean Stretch & Roll Post your results to the Whiteboard. Sarah 11:42 Claudette 11:44 SE 13:22 Deb 12:43 Davide 8:57 Mike 12:40 Kim 12:49 Donna 13:20 Paul 13:13 Farah

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WOD May 12

Workout of the Day Warm Up: 30 High Box Step Up 25 GHD WOD I Hang Snatch 2X6, 2X4,2X2 II 16 Min EMOM 6 Snatch @ 80% 6 T2B Stretch & Roll Post your scores to the Whiteboard. Sarah                            55 Kristen                         65 Nick L                          95 Todd                            85 Joanna                        45 Laurie V                      45 Barry—Mini Murph  20:45

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WOD May 11

Workout of the Day Warm Up: 30 Stretch Lunges 20 Hanging Hollow Rocks 20 Ring Rows WOD I Backs Squats 2X6, 2X4,2X2 II Wood Post Run – 5 Rounds 10 Pull Ups 20 Push Ups 30 Airsquats -Wood Post Run Stretch & Roll Post your scores to the Whiteboard.   Mike C                            13:15 John                               16:11 Sarah                              18:09

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WOD May 9

  Workout of the Day Warm Up: 2 Building Laps WOD 50-40-30-20-10 Wall Balls KBS Sit Ups Box Jumps Wood Post Run after each set Stretch & Roll Post your scores to the Whiteboard.   Kristen                          40:35 Ken                                 40:37 Lisa                                 39:55 Kelly                               39:55 Victoria                          38:13 Rebecca                          37:21 Leah                                 39:33 Gregg                               39:58 Geoff                                40:42 Caitlyn                             41:10

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WOD May 8

Workout of the Day Warm Up: 50 Pistols WOD I 6X3 Weighted Pulls Ups II 3 Rounds 4 Hang Cleans 135/85 2 Power Cleans 1 Squat Clean 7 Burpees After each Round then 100 D/U 10 Pull Ups after every 20 1 Rope Climb Stretch & Roll Post your scores to the Whiteboard. Eric                               16:24

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WOD May 7

Workout of the Day Warm Up: 2 Building Laps 20 DB Push Jerk 50 Flutter Kicks WOD I Split Jerk 6X3 II 2 RFT: 30 Wall Balls 30 SDHP (BB) 75/35 30 Box Jumps 30 K2E Stretch & Roll Post your scores to the Whiteboard. Laurie V                 11:39 Joanna                   11:45 Nick                        10:55 Mike                        12:42 Erik            

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WOD May 6

Workout of the Day Warm Up: 30 High Box Step Ups 25 Good Mornings WOD I Dead Lifts 2X6, 4X3 II 14 Min EMOM Even: 7 Reps – Power Cleans- Odds: 7 Reps – Thrusters – Stretch & Roll Post your scores to the Whiteboard. Laurie V                    65 Sarah                         65 Kristen                      85 Todd                          95 /

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WOD May 5

Workout of the Day Warm Up: 25 Fast Elbows 25 Ring Rows WOD I Back Squats 2X5, 4X3 II 100 D/U 40 HSPU 30 TTB 20 GTO 30 Situps 40 Front Rack Walking Lunge Stretch & Roll Post your scores to the Whiteboard. Joanna                         14:45 Nick L                           14:01 Laurie U                       15:10 Claudette                      13:42 Laurie V                        16:25

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WOD May 4

Workout of the Day Warm Up: 25 GHD 25 Hang Hollow Rocks WOD I 6X12 SAOHWL II 14 Min AMRAP 30 Air Squats 15 Push Ups 20KBS 15 Situps 10 Pull Ups Wood Post Run Stretch & Roll Post your scores to the Whiteboard. Laurie U                        2+42 Andrew                          2+45 Todd                               2+38 Diane                             3+55 John                2 +

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WOD May 2

Workout of the Day Warm Up: RUN 10 Miles WOD 100 D/U Then 6 Rounds 6 Clean Press 115/75 12 K2E 6 Burpees 12 Goblet Squats 45/25 wood Post Run Stretch & Roll Post your scores to the Whiteboard. Nick L                         25:34 MB                               22:58 @#75 DG                                27:25 Erik                               25:18 Kelly                             26:30 Lisa                               26:30 ING                               26:45 Kris                               28:30 @#85

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WOD May 1

Workout of the Day Warm Up: 30 High Box Step Ups Bergener Warmup WOD I 5X5 Pendlay Row II 100 D/U then 5 Rounds 10 OHWL 10 Wall Balls 10 Sit Ups Stretch & Roll Post your scores to the Whiteboard.

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WOD April 30

Workout of the Day Warm Up: 25 Good Mornings 25 Ab Mat Situps 25 Supermans Strength Dead Lifts 5 X 5 WOD 21-15-9 Thrusters GHD Ball Slams Stretch & Roll Post your scores to the Whiteboard. Nick                     7:54 Laurie                 9:34   PR – DL @#175 !!!! Sarah                   7:02 Tony                     8:54 (65/20) Joanna                11:15 GHD Christine             9:55 LiMac                  11:24 John                    14:24

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WOD April 29

Workout of the Day Warm Up: 50 GHD BAND -TRI/LAT STRETCH WOD I FRONT SQUATS 8,6,4,2,2,2 II 3 ROUNDS 7 GTO 14 C2B 21 Box Jumps Stretch & Roll Post your scores to the Whiteboard.   Andrew                         12:19 @#115 Todd                              14:24 @#115 Kris                                14:07 @#85 Diane                             12:04 @#85 Claudette                      11:28 @#65 John            #95           11:02 Michael       #85           13:30 Farah                           

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WOD April 28

Workout of the Day Warm Up: 25 Wall Balls WOD I Hang Snatch 8,6,4,2,2.2 II 12 Min AMRAP 10 Burpees 25 KBS 40 D/U Stretch & Roll Post your scores to the Whiteboard. Sarah              4+5    #35 Nick L            4+15 Laurie            3+80  #35/44 Deb                4+30 Claudette      3+105 Joanna           4+2 Lisa                3 + 53 Erik John

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WOD April 27

Workout of the Day Warm Up: 50 Fast Elbows 30 Stretch Lunges 15 Inch Worms WOD I Sots Press 1X5, 4X3 Complex II 5 Rounds 20 Hang Cleans 95/65 20 Goblet Squats 53/25 20 K2E Stretch & Roll Post your scores to the Whiteboard.   Sarah             16:54 Andrew         18:58 Diane             17:34 Davide           24:38 RX Barry             35:20

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WOD April 25

Workout of the Day “Come Join Us for a day of Fun and Friendly Competition !!!!!!” “Tales Of Reese” Fundraiser Defend the Mouse It will be a fun filled day for all – stop by and see us and cheer on all the Athletes Competing and raising money for a GREAT Cause CFSX Post your

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WOD April 24

Workout of the Day Warm-up 10 Max L-Sit Holds on Paralettes 30 High Box Step ups 30 Bulgarian Lunges Strength Ring Dips 5 x 3 WOD 21-15-9 DB Push Jerks HRPU Jump Squat Post your scores to the Whiteboard. Sarah                              5″17 Todd                               6:17 @#35 Tony                               6:19 Joanna                           5:10 @#15 Laurie V                         4:26 @#12 Deb                                 6:55

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WOD April 23

Workout of the Day Warm-up 25 Good Mornings 25 Stiff Legged Dead Lifts Row 500 M / 2 Building Laps Skill 10-8-6 of Each: Snatch Grip Deadlift Snatch High Pull Snatch Balance WOD “Death by Thrusters” 95 / 65 1 rep in the 1st min 2 reps / 2nd min….so on till you tap out

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WOD April 22

Workout of the Day Warm-up 2 Lengths Duck Walk 100 Flutter Kicks 25 Goblet Squats Skill Rings Push-ups w/ feet on box 12-10-8-6 WOD For Time: 10 Burpees 100 D/U’s (3:1) 80 Situps 60 OWL 45/25 40 Pullups 20 Box Jumps Post your scores to the Whiteboard. Laurie V           15:00 Todd                 16:17 Mike C              14:30 Mike

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WOD April 21

Workout of the Day Warm-up Building lap 50 Bicycles 50 PVC Push Press Strength 5 x 3 Push Press 5 x 2 Push Jerk 5 x 1 Split Jerk WOD 5 Rounds for Time: Building Lap 10 T2B 5 STO 115/ 85 Post your scores to the Whiteboard. Sarah                           9:32 Nick L                          11:17     @#115 Mike

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WOD April 20

Workout of the Day Warm Up: Bergener WarmUp WOD I Squat Cleans 20 Minutes find 1 RM 5,5,3,3,1,1,1,1 II 5 Rounds Rain Dance 10 HSPU 10 Pistols 10 K2E 10 Hang Power Cleans 115/75 Stretch & Roll Post your scores to the Whiteboard. Sarah           17:17 @#75 Todd            12:58 @#95   IRM #125 Kristen        10:08  @#75  IRM #135 Gina       

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WOD April 18

Workout of the Day Warm Up: 250 Jump Rope WOD I 6 Rounds 6 Push Press 115/75 12 KBS 53/35 6 Box Jumps 12 T2B – Wood Post Right Stretch & Roll Post your scores to the Whiteboard.

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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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