WOD Dec 30

Workout of the Day Warm-up 25 empty bar high pulls 25 wall slides 10 inch worms Strength Hang Clean 2 x 6 2 x 4 4 x 2 WOD 12 min AMRAP 12 DB/KB Thrusters 12 Box Jumps 12 Wall Ball 12 DB/KB Snatch Post your scores to the Whiteboard.   Sarah      

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WOD Jan 29

Workout of the Day Warm-up Row 500 M 30 High box step ups 20 Good Mornings 10 Snatch Balance w Empty Bar Strength Front Squat 5 x 5 1 x 3 1 x 2 1 x 1 WOD 50 SDHP 40 Hang Snatch 30 Dead Lifts 20 Burpee w Tuck Jump 10 OHS Post your

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WOD Dec 28

Workout of the Day Warm Up: Empty Bar: Fast Elbows Push Press WOD I OHS 5,3,3,1,1,1,1 II 24 Min EMOM 12 hang squat clean 24 pushups 12 pull ups 24 sit ups 12 push press 24 KBS Stretch and roll Post your scores to the Whiteboard.   Nicole              

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WOD Dec 26

Workout of the Day Warm Up 250 Jump Rope WOD TEAM WOD Active Recovery Day 100 Airsquats 100 Situps 100 Cals on AIRDYNE 1000 Mtr Row 100 Ring ROws 100 Wall Balls 100 Push Ups Stretch & Roooooooollllllllllllllll Post your scores to the Whiteboard.

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WOD Dec 25

Workout of the Day Warm Up Fresh Cinamin Rolls- Thumb wrestle to see who gets the center We want to wish you all a VERY MERRY CHRISTMAS Enjoy your time with Family and Friends We will see you all soon Late in the day……put some sweat pants on and ……………………Stretch & Roll Post your scores

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WOD Dec 24

Workout of the Day Warm Up 25 Cal Airdyne 500 mtr Row WOD “12 Days of Christmas” Full 1 HSPU 2. SDLHP 3. Wall Balls 4. Burpees 5 Pull Ups 6. Push Press 7 T2B 8. Box Jump 9 Thrusters 10. Hang Squat Clean 11. KBS 12. GHD Stretch & Roll Post your scores to

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WOD Dec 23

Workout of the Day Warm Up 50 Single Arm KBS 25 Wall Slides WOD Back Squats 6,4,4,2,2,2,2 II 14 Min EMOM 6 C2B Pull Ups 12 Air Squats ******Score will be………. Stretch & Roll Post your scores to the Whiteboard Laurie  U                         54

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WOD Dec 22

Workout of the Day Warm Up 30 DB Stretch Lunge 30 GHD WOD I Hang Squat Snatch 6, 4, 4X2 II 50 Situps then 6 Rounds 12 DB Snatch 12 Ring Rows 12 OHWL then 50 Situps Stretch & Roll Post your scores to the Whiteboard.   Rebecca              

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WOD Dec 21

Workout of the Day Warm Up 25 Good Mornings 25 GHD EXT WOD DL 8,6,4,2,2,2,2 II 12-9-6 -9-12 DL 225/135 Box Jump KBS 53/35 ****6 HSPU after Each Round Stretch & Roll Post your scores to the Whiteboard. Laurie                             9:48 Stacey

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WOD Dec 19

  Workout of the Day Warm Up Wood Post Right 250 Jump Rope WOD 40-30-20-10 Wall Balls KBS Sit Ups Push Ups ******** In Between each round 10 Clean & Jerk 10 Pull Ups 10 Burpee Box Jump overs 30 D/U Post your scores to the Whiteboard.

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WOD Dec 18

Workout of the Day Workout of the Day Warm Up 30 Weighted Low Box Step Ups 15 Supermans 5 Dead Hangs Max Hold Strength Front Squat 5 x 5 WOD 6 Rounds 4 Cleans 115/75 6 Front Squat 8 KBS 6 Box Jumps 4 Push Press Post your scores to the Whiteboard.   Sarah  

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WOD Dec 17

Workout of the Day Warm Up 25 Fast Elbows Band High Lat Stretch Strength High Pull 2 x 8 2 x 6 2 x 4 2 x 2 WOD 18 Min EMOM 6 Hang Squat Clean 135/85 6 Bench Press 185/85 *******This EMOM will have a Score********* Stay tuned Stretch & Roll Post your scores

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WOD Dec 16

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

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WOD Dec 15

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

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WOD Dec 14

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

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WOD Dec 12

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

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WOD Dec 11

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

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WOD Dec 10

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

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WOD Dec 9

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

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WOD Dec 8

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

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WOD Dec 7

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

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WOD Dec 5

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

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WOD Dec 4

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

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WOD Dec 3

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

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WOD DEC 2

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

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WOD Dec 1

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

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WOD Nov 30

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

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WOD Nov 28

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

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WOD Nov 27

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

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WOD Nov 26

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

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WOD Nov 25

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

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WOD -Nov 24

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

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WOD -Nov 23

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

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WOD -Nov 21

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

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WOD -Nov 20

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

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WOD -Nov 19

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

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WOD -Nov 18

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

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WOD -Nov 17

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

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WOD -Nov 16

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

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WOD -Nov 14

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

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WOD -Nov 13

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

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WOD -Nov 12

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

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WOD Nov 11

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

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WOD Nov 10

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

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WOD – Nov 9

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

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WOD – Nov 7

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

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WOD – Nov 6

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

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WOD – Nov 5

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

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WOD – Nov 4

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

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WOD – Nov 3

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

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WOD -Nov 2

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

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WOD Oct 31

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

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WOD Oct 30

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

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WOD Oct 29

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

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WOD Oct 28

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

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WOD Oct 27

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

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WOD Oct 26

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

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WOD Oct 24

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

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WOD Oct 23

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

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WOD Oct 22

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

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WOD Oct 21

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

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WOD Oct 20

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

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WOD Oct 19

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

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WOD Oct 17

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

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WOD Oct 16

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

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WOD Oct 15

Workout of the Day Warm-up 50 Wall Ball WOD I Dead Lift 8X3 II 3 Rounds 15 Push Press 20 Box Jumps 25 K2E Stretch & Roll Post your scores to the Whiteboard. Sarah                                  9:03 Laurie U    

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WOD Oct 14

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

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WOD Oct 13

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

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WOD Oct 12

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

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WOD Oct 10

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

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WOD Oct 9

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

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WOD Oct 8

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

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WOD Oct 7

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

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WOD Oct 6

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

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WOD Oct 5

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

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WOD Oct 3rd

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

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WOD Oct 2

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

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WOD Oct 1

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

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WOD Sept 30th

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

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WOD Sept 29th

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

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WOD Sept 28th

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

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WOD Sept 25th

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

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WOD Sept 24th

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

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WOD Sept 23rd

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

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WOD Sept 22nd

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

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WOD Sept 21st

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

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WOD Sept 19th

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

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WOD Sept 18th

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

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WOD Sept 17th

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

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WOD Sept 16th

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

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WOD Sept 15th

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

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WOD Sept 14th

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

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WOD Sept 12th

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

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WOD Sept 11th

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

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WOD Sept 10th

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

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WOD Sept 9th

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

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WOD Sept 8th

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

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WOD Sept 7th

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

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WOD Sept 5th

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

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WOD Sept 4th

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

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