WOD Aug 3rd

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

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WOD Aug 1st

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

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WOD July 31st

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

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WOD July 30th

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

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WOD July 29th

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

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WOD July 28th

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

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WOD July 27th

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

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WOD July 25th

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

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WOD July 23rd

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

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WOD July 22nd

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

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WOD July 21st

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

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WOD July 20th

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

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WOD July 18th

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

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WOD July 17th

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

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WOD July 16th

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

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WOD July 15th

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

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WOD July 14th

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

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WOD July 13th

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

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WOD July 11th

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

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WOD July 10th

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

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WOD July 9th

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

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WOD July 8th

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

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WOD July 7th

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

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WOD July 6th

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

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WOD July 4th

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

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WOD July 3rd

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

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WOD July 2nd

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

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WOD July 1st

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

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WOD June 30

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

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WOD June 29

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

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WOD June 27

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

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WOD June 26

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

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WOD June 25

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

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WOD June 24

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

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WOD June 23

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

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WOD June 22

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

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WOD June 20

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

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WOD June 19

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

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WOD June 18

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

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WOD June 17

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

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WOD June 16

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

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WOD June 15

Workout of the Day Warm Up: 2 Building Laps Muscle Up Progressions WOD I Push Jerk 3,3,3,3,1,1,1,1 II 24 Min EMOM 3 Power Cleans 135/85 6 Burpees 9 Wall Balls Stretch & Roll Post your results to the Whiteboard.

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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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