WOD July 26

Workout of the Day Warm-up 2 Laps 20 EB Pause Squats 5 Inch Worms Strength Tempo Squats “4-2-2” 5 x 5 WOD 6-9-12-9-6 Burpee over Bar Front Squat DB One Arm Push Jerks Post your results to the Whiteboard.

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WOD July 25

Workout of the Day Warm-up 20 Cal Airdyne 20 EB Stiff Legged Deads 20 Ring Rows 20 Supermans Strength Single Leg Romanian Deadlifts 4 x 6 (each leg) WOD 5 Strict Muscle-Ups 50 Double Unders 4/40 3/30 2/20 1/10 Scaling Strict Ring Pull-ups Banded Strict Pull-ups Post your results to the Whiteboard.

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WOD July 24

Workout of the Day Warmup 2 Laps 50 Bicycles 20 Good Mornings 20 EB Presses 8 min EMOM 4 Split Jerks 2 each side Medium to Light weight WOD 15 Thrusters 21 SDHP 12 Thrusters 15 SDHP 9 Thrusters 9 SDHP 135/95 115/85 95/65 Post your results to the Whiteboard.

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WOD July 22

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WOD July 21

Workout of the Day Warm-up 50 Double Unders (Unbroken or Total) 10 Pause Squats 10 Tricep Dips Skill Plank Challenge Ab Series WOD 3 Rounds 10 Push-ups 20 Front Squats 20 Push Press 10 Sit-ups Post your results to the Whiteboard.

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WOD July 20

Workout of the Day Warm-up Row 500 M 20 high pulls 5 Inch Worms 20 PVC Pass Thrus SKILL OHS W PVC and Rig Pause SOTTS Press with Empty Bar WOD 21-15-9 Hang Squat Cleans HSPU Post your results to the Whiteboard.

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WOD July 19

Workout of the Day 20 Cal Aidyne 10 Wall Slides 20 Good Mornings 10 Push ups Strength Box Squats 10-8-6-4-2 WOD “Scotty” 11 Min AMRAP 5 Deadlifts 315/155 18 Wall Ball 20/14 17 Burpees Post your results to the Whiteboard.

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WOD July 18

Workout of the Day Warm-up 3 Laps 20 Stretch Lunges 20 Supermans 20 GHD Sits / Ext 20 EB Pause Front Squats 20 EB Presses WOD 10 / 1 Min Rounds 5 Thrusters 135 / 85 Sprint Max Pull-ups Rest 2 Min between Post your results to the Whiteboard.

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WOD Jul 17

Workout of the Day 2 Laps 20 Supermans 20 Good Mornings 100 Bicycles Strength Stiff Legged Deads 4 x 6 WOD 3 Rounds 30 KBS 53/35 20 Double Unders. 2:1 Wood Post R. Post your results to the Whiteboard.

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WOD July 15

Workout of the Day Warm-up 2 Laps Pre-Game Pick 6 WOD BONES WOD NYPD Shield #6201 6 RFT 2 Rope Climbs 10 Deadlifts 18 OWL WPR Post your results to the Whiteboard.

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WOD July 14

Workout of the Day Warm-up 20 Ring Rows 5 Inch Worms 10 Broad Jumps 50 Single Leg Jump Rope Skill Plank Challenge Handstands / Walks WOD 4 Rounds 10 Push Press 115 / 75 10 Chin-ups 10 DB Squat Cleans 50 / 35 Post your results to the Whiteboard.

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WOD July 13

Workout of the Day Warm-up 2 Lengths Duck Walk 20 Ab Rollouts 20 Pause Front Squats Strength Front Squats 5 x 5 Core Routine in between sets WOD 50-40-30-20-10 Wall Ball 25-20-15-10-5 Push-ups Post your results to the Whiteboard.

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WOD July 12

Workout of the Day Warm-up Row 500 M 25 GHD Ext 20 EB High Pulls 20 EB Stiff Legged Deads Skill 7 min EMOM 3 Pause Deads Lifts WOD 9 Min AMRAP 9 Deadlifts 6 Strict Pull-ups 3 Power Cleans one bar 155 / 105 135 / 85 115 / 75 Post your results to

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WOD July 11

Workout of the Day Warm-up Partner PVC 20 High Box Step-ups 20 Sit-ups 20 Good Mornings Strength 8 Min EMOM 3 Snatch Grip High Pulls HEAVY WOD 13 Squat Snatch then 5 Rounds 10 Box Jumps 10 K2E 1 Lap then 13 Squat Cleans 135/85 Post your results to the Whiteboard.

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WOD July 10

Workout of the Day Warm-up 20 Stretch Lunges 20 Good Mornings 20 EB High Pulls 20 EB Pause Squats Strength 10 min Alt EMOM 5 Back Squats @ 60% Max Double Unders WOD 12 min AMRAP 30 Farmers Carry Lunges. 55/35 25 SDHP 95/65 10 Burpees Post your results to the Whiteboard.

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WOD July 8

Workout of the Day WOD 20 Min AMRAP 20 TTB 20 Front Squats 20 Clean + Jerks 20 OWL 20 Burpees Post your results to the Whiteboard.

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WOD July 7

Workout of the Day Warm-up 25 GHD sits / ext 20 Ab Rollouts 10 Scorpions Skill Abs WOD 4 min AMRAP 4 Burpee Box Overs 4 Deadlifts 4 Min AMRAP 4 HRPU 4 Air Squats 4 min AMRAP 4 Hang Squat Cleans 4 KBS Post your results to the Whiteboard.

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WOD July 6

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 High Box Step-ups Strength Stiff Legged Deads 5 x 5 WOD 3 Rounds 10 Power Cleans 115/85 15 Box Jump Overs Post your results to the Whiteboard.

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WOD July 5

Workout of the Day Warm-up Row 500 M 20 EB High Pulls 20 Fast Elbows Strength 8 min EMOM Clean and Jerk get heavier each minute WOD 4 Rounds 1 min Weighted Box Step-ups 1 min Double Unders 1 min DB Snatch 1 min Wall Ball Post your results to the Whiteboard.

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WOD July 4

Workout of the Day Happy 4th of July!!!! WOD Wood Post Left with Med Ball 100 Burpees 200 Sit-ups 300 Walking Lunges Wood Post Left with Med Ball Post your results to the Whiteboard.

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WOD July 3

Workout of the Day Warm-up 20 Push-ups 20 Stretch Lunges 2 Laps Strength Bench Press 10-8-6-4 WOD Wood Post Left 50 Thrusters 75/55 Wood Post Left Post your results to the Whiteboard.

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WOD June 30

Workout of the Day Warm-up 2 Laps 20 EB High Pulls 20 Fast Elbows 20 Ring Rows Skill 7 min EMOM Clean Series Power Clean Hang Clean Power Squat Clean Hang Squat Clean WOD 15-12-9-6-3 C2B OHS Post your results to the Whiteboard.

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WOD June 29

Workout of the Day Warm-up 20 Stretch Lunges 20 EB Push Jerks 5 Inch Worms Strength Front Squat 10-8-6-4 WOD 10 Rounds 5 Front Squats 5 Push Jerks 5 HSPU Post your results to the Whiteboard.

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WOD June 28

Workout of the Day Warm-up 5 Wall Walks 20 Ring Rows 20 EB Presses Strength Push Press 5 x 5 WOD 30 Pull-ups 40 Box Jumps 50 Wall Ball 50 Double Unders 40 Box Jumps 30 Toe to Bar Post your results to the Whiteboard.

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WOD June 27

Workout of the Day Row 500 M Partner PVC Stretch 20 High Box Step-ups 20 Good Mornings Skill Snatch 8 Min EMOM Snatch DeadLift Snatch High Pull High Hang Snatch Snatch Balance Hang Squat Snatch Light to Medium weight WOD 15 Min AMRAP 12 Box Jump Overs 10 Pistols 8 Deadlifts 225/135 Post your results

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WOD June 26

Workout of the Day Warm-up 2 Laps 15 Sumo Airsquats 10 Tricep push-ups 5 Inch Worms Strength Sumo Barbell Squats 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 20 DB Snatch 12 Single Arm DB Overhead Walking Lunges 8 Ring Dips Post your results to the Whiteboard.

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WOD June 24

8:00 am CLASS ONLY TODAY

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WOD June 23

Workout of the Day Warm-up Row 500 M 5 Inch Worms 10 Ring Rows 20 GHD Sits / Ext Strength Pendalay Rows 5 x 5 WOD 9 Min AMRAP 5,10,15,20,25, etc Push-ups Hang Snatch 115/75 Post your results to the Whiteboard.

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WOD June 22

Workout of the Day Warm-up 2 Laps 20 Good Mornings 10 Wall Slides 10 Push-ups Skill 4 Rounds 12 Lying Hollowrock 20 Flutter kicks 12 Toe Touches 20 Bicycles do one whole round then rest WOD 4 min AMRAP 10 Deads 185/105 10 Burpee over Bar rest 4 min AMRAP 10 KBS 53/35 10 Sit-ups

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WOD June 21

Workout of the Day Warm-up 10 Scorpions 20 Ring Rows 20 EB Presses 20 Stretch Lunges Skill Turkish Get-ups 16 Total WOD 3 Rounds for Time 10 DB Thrusters 10 Pull-ups 10 DB Push Press 10 TTB rest :30 seconds Post your results to the Whiteboard.

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WOD June 20

Workout of the Day Warm-up 2 Laps 5 Inch Worms 10 Broad Jumps 15 EB Presses Strength Strict Press 5 x 5 WOD 10 Min AMRAP 8 HSPU 10 Box Jumps 12 Wall Ball Post your results to the Whiteboard.

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WOD June 19

Workout of the Day Warmup 20 Cal Airdyne 20 Fast Elbows 20 High Pulls 5 Burpees Skill 8 min EMOM 4 Squat Cleans. 155/115 AMRAP Airsquats Score is total AirSquats WOD 21-15-9 Hang Clean K2E Burpee 115/85 Post your results to the Whiteboard.

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June 17

We are closed for the day We are competing at Crossfit Danbury in CT. Starts at 9:00 am Come cheer us on!!!!

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WOD June 16

Workout of the Day Warm-up Row 500 M 10 Wall Slides 1 Round of Shoulder Symmetry Skill Single Arm OHS 3 x 6 6 each arm, each round get heavier WOD 4 Rounds 20 Single Arm KBS 20 DB Snatch 20 Pistols Post your results to the Whiteboard.

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WOD June 15

Workout of the Day Warm-up 20 Cal Airdyne 20 High Pulls 20 EB Presses 20 High Box Step-ups Strength Sumo Dead Lifts 3 x 5 3 x 3 WOD 9 Min AMRAP 6 Hang Cleans 8 Push Press 10 Front Rack Walking Lunges 95 / 65 Post your results to the Whiteboard.

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WOD June 14

Workout of the Day Warm-up 20 EB Presses 20 Stretch Lunges 20 Weighted Good Mornings 2 Laps Strength Split Jerk 2 x 6 4 x 4 WOD 10 Min EMOM 4 Deadlifts 225 / 135 Run Max Wall Ball with remaining time Rest 1 min in between Post your results to the Whiteboard.

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WOD June 13

Workout of the Day Warm-up 20 Stretch Lunges 20 Ring Rows 2 Laps 20 Good Mornings 20 Frankensteins Strength Bulgarian Lunges 6 x 6 (each Leg) WOD FRAN 21-15-9 Thruster Pullups Post your results to the Whiteboard.

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WOD June 12

Workout of the Day Warm-up Row 500m 5 Burpees 10 Push-ups 20 Lying Hollowrock Skill Snatch High Pull 3 x 6 Snatch Balance 3 x 6 Hang Squat Snatch 3 x 6 WOD 3 Rounds for Time 6 Squat Snatch 9 Bar over Burpees 12 TTB Post your results to the Whiteboard.

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WOD June 9

Workout of the Day Warm-up 20 Fast Elbows 20 Air Squats Double Under Work Strength Front Squat 5 x 5 WOD 13 Min AMRAP 1 Lap 9 Power Cleans 12 DB Snatch 15 Goblet Squats Post your results to the Whiteboard.

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WOD June 8

Workout of the Day Warm-up 2 Laps 20 Ring Rows 20 EB Presses 10 Wall Slides Skill “GRACE” WOD 15-12-9-6-3 Box Jump Over C2B Push Press 96/65 Post your results to the Whiteboard.

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WOD June 7

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 High Box Step-ups 20 Stretch Lunges Strength Siff Legged Deads 2 x 8 2 x 6 2 x 4 WOD 10 Min AMRAP 10 Wall Ball 20/14 20 Deadlifts 185/115 Post your results to the Whiteboard.

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WOD June 6

Workout of the Day Warm-up 10 Tricep Push-ups 5 Inch Worms Row 500 M 20 Supermans Skill 4 x 10 Ring Dips Shoot Thru’s WOD 4 Rounds 15 KBS 15 K2E 15 SDHP 15 Sit-ups 53 / 35 Post your results to the Whiteboard.

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WOD June 5

Workout of the Day Warm-up 20 Cal Airdyne 5 Inch Worms 10 Wall Slides Strength Back Squat 6,4,4,8,12 For Time: 12 Dumbells Squat Clean Thruster 12 Burpees 40 Double Unders. 2:1 12 DB Thrusters 12 Burpees 40 DUs 12 DB Clean n Jerks 12 Burpees 40 DUs Post your results to the Whiteboard.

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WOD June 3

Workout of the Day Warm-up Pre-Game WOD Death by Bear…..Complex Post your results to the Whiteboard.

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WOD June 2

Workout of the Day Warm-up Row 500 M 5 Inch Worms 20 High Box Step-ups Skill Core 4 Rounds 10 HollowRock to Supermans 20 Bicycles 10 V-ups 10 Ab Rollouts Shoulder Symmetry 2 Rounds WOD 7 Min AMRAP 5 HSPU 10 Pistols 15 Sit-ups Post your results to the Whiteboard.

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WOD June 1

Workout of the Day Warm-up 2 Laps 5 Inch Worms 25 GHD Sits / Ext 5 / 1 min Plank Strength Front Squats 5 x 5 WOD 11 Min AMRAP 12 DB Snatch 10 K2E 8 Burpee 1 Lap Post your results to the Whiteboard.

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WOD May 31

Workout of the Day Warm-up 20 Good Mornings 2 x 50 Single Jump Rope Unbroken 20 EB Front Squats 20 EB Presses Strength DeadLifts 2 x 6 4 x 4 WOD Partner WOD 10 Rounds 10 Wall Balls 20 Double unders 10 Thrusters 95/65 Partner hangs from the Bar Drop from the bar = 3

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WOD May 30

Workout of the Day Warm-up Row 500 M 20 GHD Sits / Ext 20 Good Mornings 20 EB High Pulls Skill 8 Min EMOM Power Clean Hang Clean Hang Squat Clean 3 Rounds each Min @ 50-60% of 1RM WOD 21-15-9 Hang Clean KBS Push Press 95 / 65 53 / 35 Post your results

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WOD May 29

Warm-up Pre-Game WOD “MURPH” Run 1 Mile 100 Pull-ups 200 Push-ups 300 AirSquats Run 1 Mile RX: Men 20 pound vest Women 10 Pound vest

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WOD May 26

Warm-up 2 Laps 20 Good Mornings 20 Stretch Lunges 5 Wall Walks Strength Hip Bridges 5 x 5 WOD 2 Rounds 75 Double Unders 20 Deads 50 Double Unders 10 Power Cleans 25 Double unders 5 STO 135 / 95

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WOD May 25

Workout of the Day Warm-up Row 500 M 20 EB Front Squats 20 EB Presses WOD 1 For Time 10 Snatch 10 Thrusters 10 Clean + Jerks 155/115 WOD 7 Rounds 10 STO 115 / 85 10 KBS 53 / 35 Post your results to the Whiteboard.

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WOD May 24

Workout of the Day Warm-up 20 Good Mornings 20 Push-ups 2 Laps Skill “Annie” 50-40-30-20-10 Double Unders 2:1 Sit-ups WOD 7 Rounds 7 Back Squat 185/115 7 Dead Lift 225/135 Wood Post Right Post your results to the Whiteboard.

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WOD May 23

Workout of the Day Warm-up Partner PVC Stretch 5 Wall Walks 20 GHD Sits / Ext 20 EB High Pulls Strength Santch Grip High Pull 2 x 6 4 x 4 WOD 10 Min AMRAP 8 Burpee Box Overs 10 TTB 12 Wall Ball Post your results to the Whiteboard.

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WOD May 22

Workout of the Day Warm-up Lap 5 Inch Worms 10 Wall Slides 20 EB High Pulls Skill 9 min EMOM Power Clean Hang Clean Hang Squat Clean Min 1-3. 60% Min 4-6. 70% Min 7-9. 80% WOD 5 Rounds 9 Power Cleans. 135/95 15 Push-ups 21 Air Squats 1 Lap Post your results to the

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WOD May 19

Workout of the Day Warm-up 10 Wall Slides 20 High Box Step-ups 20 High Pulls Skill 3 Rounds 20 Hanging Hollowrock 20 V-ups 20 Bicycles 20 Lying Hollowrock WOD 21-15-9 Single Arm OHS 40/20 Burpee Box Jump Overs Hang Cleans 115/85 Post your results to the Whiteboard.

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WOD May 18

Workout of the Day Warm-up 2 Laps 20 Good Mornings 50 Bicycles 20 EB Presses Strength Dead Lifts 5 x 5 WOD 6 Push Press 10 TTB 10 Deadlifts 6 Push Press 12 TTB 12 Deads 6 Push Press 14 TTB 14 Deads 6 Push Press 16 TTB 16 Deads RX: Body Weight Time Cap:

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WOD May 17

Workout of the Day Warm-up 20 PVC Overhead Walking Lunges 10 Wall Slides 20 Ring Rows 2 Min Jump Rope Work Strength Clean and Jerk 10-8-6-4-2 WOD 20 Dumbbell Overhead Walking Lunges 40/20 100 Double Unders 30 Wall Balls 5 Rope Climbs 30 Wall Ball 100 Double Unders 20 Lunges Time Cap 16 Min Post

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WOD May 16

Workout of the Day Warm-up Row 500 M 20 Pass Thrus 10 Push Ups 20 EB High Pulls Strength Snatch 2 x 8 2 x 6 2 x 4 WOD 21-15-9 Dumbbell Snatch 50 / 35 Ring Dips Scale accordingly Scale: Box Dips or Banded Ring Dips Post your results to the Whiteboard.

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WOD May 15

Workout of the Day Warm-up 2 Laps 20 PVC Presses 20 Ring Rows 10 Wall Slides Strength Front Squat 10-8-6-4-2 WOD Run 5 Building Laps Then 10 Rounds 4 HSPU 8 C2B 12 Airsquats Time cap 20 Min Post your results to the Whiteboard.

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WOD May 13

Workout of the Day Warm-up Pre-Game WOD For TIme 100 D/U’s 80 Thrusters 70 Box Jumps 60 KBS 50 K2E Post your results to the Whiteboard.

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WOD May 12

Workout of the Day Warm-up Row 500 M 25 GHD Sits / Ext 20 Supermans Strength Dead Lifts 10-8-6-4-2 WOD 30-20-10 Power Cleans TTB Post your results to the Whiteboard.

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WOD May 11

Workout of the Day Warm-up 20 Cal Airdyne 20 EB Presses 10 Wall Slides Strength Back Squats 5 x 5 WOD 15 Push Press 5 Rope Climbs Lap 12 Push Press 4 Rope Climbs Lap 9 Push Press 3 Rope Climbs Lap 6 Push Press 2 Rope Climbs Lap 3 Push Press 1 Rope Climb

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WOD May 10

Workout of the Day Warm-up 20 Ring Rows 20 High Box Step ups 2 Laps Strength Weighted Pull-ups 6 x 4 WOD 50-40-30-20-10 Wall Ball Box Jumps Post your results to the Whiteboard.

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WOD May 9

Workout of the Day Warm-up Row 500 M 10 Wall Slides 30 PVC Presses Skill 3 Rounds 20 Hanging Hollowrock 20 Weighted Sit-ups 20 Lying Hollowrock 20 V-ups 20 Sec Plank do one whole Round without stopping WOD 21 Thrusters 75/55 15 Bar over Burpees 9 Thrusters 135/85 15 Bar over Burpees 21 Thrusters 75/55

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WOD May 8

Workout of the Day Warm-up 20 Good Mornings 20 EB Presses Partner PVC Stretch 2 Laps Strength Weighted HIp Bridge 4 x 6 WOD 4 Rounds 15 Wall Ball 12 Deadlifts 135 / 95 9 Hang Cleans 6 Push Jerk 3 Snatch Post your scores to the Whiteboard.

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WOD May 5

Workout of the Day Warm-up 20 EB Snatch High Pulls 20 EB Presses Partner PVC Stretch Row 500 M Strength Snatch Grip High Pull 8 x 4 WOD 21-15-9 Power Snatch HSPU Post your scores to the Whiteboard.

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WOD May 4

Workout of the Day Warm-up 20 Cal Airdyne 20 Supermans 20 EB OHS Strength OHS 2 x 8 2 x 6 2 x 4 WOD 5 Rounds 20 OHS 20 Wall Balls 20 KBS 20 SDHP Post your scores to the Whiteboard.

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WOD May 3

Workout of the Day Warm-up Row 500 M 20 EB Presses 5 Inch Worms 20 Good Mornings Strength Sumo Dead Lifts 10-8-6-4-2 7 Min AMRAP 3,6,9,12, etc Front Squat Bar over Burpees Post your scores to the Whiteboard.

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WOD May 2

Workout of the Day Warm-up 5 Min Dbl or Triple under work Partner PVC stretch 10 Wall Slides Skill Turkish Get ups 20 Total WOD 21-15-9 Thruster 90-60-30 Double Unders 9-6-3 Ring Muscle ups / Ring Pull-ups Post your scores to the Whiteboard.

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WOD May 1

Workout of the Day Warm-up 2 laps 20 EB High Pulls 20 Fast Elbows 20 GHD Sits / Ext Strength 8 Min EMOM Each Min Power Clean Power Squat Clean Hang Clean Hang Squat Clean weight gets heavier each 2 min WOD 3 x 4 min AMRAP 1 8 Power Clean 8 TTB 2 10

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WOD Apr 28

.Workout of the Day Warm-up WOD Stations Airdyne Dead Hang Rings Pass Thrus OWL Bicycles Battle Ropes Ball Slams Row GHD Post your scores to the Whiteboard.

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WOD Apr 27

Workout of the Day Warm-up 20 Good Mornings 5 Wall Walks 20 EB Front Squats 20 Cal Airdyne Strength Hang Snatch 5-5-5-3-3-3 WOD 2 Rounds 10 Deadlifts 315 / 225 20 HSPU 30 Front Squats 95 / 65 Post your scores to the Whiteboard.

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WOD Apr 26

Workout of the Day Warm-up 5 Wall Walks 20 Ring Rows 25 GHD sits / Ext 2 Laps Strength Stiff Legged Deads 5 x 5 WOD 21-15-9 STO 135 / 95 C2B Post your scores to the Whiteboard.

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WOD Apr 25

Workout of the Day Warm-up Row 500 M 50 Bicycles 10 Wall Slides 20 EB Presses Strength Push Press 2 x 8 2 x 6 2 x 4 WOD 4 min to Complete 25 TTB 50 Double Unders 15 Power Squat Cleans 135 / 85 if Complete move onto next Rounds 4 Min to complete

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WOD Apr 24

Workout of the Day Warm-up 2 Laps 20 Ring Rows 5 Inch Worms 20 Supermans Strength Front Squat 5-5-3-3-1-1 WOD 100 DB Snatches 50/35 80 Wall Ball 60 Burpees 40 Ring Muscle-ups / Chest to Bar Post your scores to the Whiteboard.

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WOD Apr 22

Workout of the Day Warm-up Pre-Game For Time 400 M Farmers Carry 70/53 Post your scores to the Whiteboard.

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WOD Apr 21

Workout of the Day Warm-up 20 Good Mornings 20 High Pulls 20 Fast Elbows Strength Dead Lifts 5-5-3-3-3-1-1-1-1 WOD 5 Rounds 3 Min AMRAP 10 Power Cleans 10 Box Jump Over Max K2E in Remaining time 185/125 115/95 95/65 Rest 3 Min between Rounds Post your scores to the Whiteboard.

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WOD Apr 20

Workout of the Day Warm-up 20 EB Presses 20 Stretch Lunges 20 Cal Airdyne Strength Pause Split Jerks 5 x 2 3 sec pause in dip 3 sec pause in catch WOD 11 Min AMRAP 21 weighted sit-ups 35/25 12 Single Arm DB Push Jerks 35/25 Alternate Arms each round Post your scores to the

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WOD Apr 19

Workout of the Day Warm-up Row 500 M 5 inch Worms 10 Push ups Strength Bench Press 10-8-6-4-2 WOD For Time 3 Rounds 50 Double unders 2:1 20 Wall Balls 50 DB Rows 2 Rounds 50 D/U’s 2:1 25 Wall Ball 35 DB Rows 1 Round 50 D/U’s 2:1 20 Wall Ball 20 DB Rows

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WOD Apr 18

Workout of the Day Warm-up 20 EB High pulls 20 GHD Sits / Ext 10 Wall Slides Strength 10 min EMOM Hang Cleans / TTB 0-2 min 10 / 2 3-4 min 8 / 4 5-6 min 6 / 6 7-8 min 4 / 8 9-10 2 / 10 WOD 21 min AMRAP 15 Shoot

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WOD Apr 15

Workout of the Day Warm-up Pre-Game WOD 4 Rounds 22 DB Snatch 22 Box Jump 22 Burpees 22 Wall Ball Wood Post Left Post your scores to the Whiteboard.

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WOD Apr 14

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 Ring Rows Strength 5 x 5 Front Squat WOD HELEN 3 Rounds 400 M Run 21 KBS 12 Pull-ups Post your scores to the Whiteboard.

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WOD Apr 13

Workout of the Day HAPPY BIRTHDAY LISA MAC Warm-up 2 Lengths Duck Walk 20 EB OHS 20 EB Stiff Legged Deads 10 Wall Slides Skill 8 Min EMOM Snatch High Pull Hang Snatch OHS w 3 sec pause at bottom WOD 10 Min AMRAP 10 Pistols 10 SDHP w KB 53/35 10 Box Jump Overs

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WOD Apr 12

Workout of the Day Warm-up 20 Cal Airdyne 20 Good Mornings 20 Stretch Lunges 8 Min EMOM 5 Deadlifts at 65+% of 1RM WOD    HAPPY BIRTHDAY STEPH!!! Buy-In 27 Burpees then 4 Rounds 12 Deadlifts 135/85 12 HSPU 12 K2E Then Cash-out 90 Sit-ups Post your scores to the Whiteboard.

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WOD Apr 11

Workout of the Day Warm-up 20 Good Mornings Partner PVC Stretch 10 Wall Slides 20 High Pulls Skill 5 x 10 Sledge Hammer Strikes Plank while you are waiting for your turn WOD 6 Min AMRAP 20 Power Snatch 20 Wall Ball 20 Power Snatch 20 Wall Ball MAX Burpees with time remaining Score is

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WOD Apr 7

Workout of the Day Warm-up 20 EB Presses 20 High Box Step Ups 20 GHD Sits / Ext 20 Lying Hip Bridges Strength Stiff Legged Dead Lifts 4 x 12 12 min AMRAP 12 Push Press 12 Box Jump Overs 12 Sit-ups Post your scores to the Whiteboard.

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WOD Apr 6

Workout of the Day Warm-up 10 Wall Slides 20 Good Mornings 10 Tricep Push-ups 20 Airsquats Strength OHS 5 x 5 WOD 5 Rounds 12 Hang Squat Cleans 5 Ring Dips 12 Dead Lifts Post your scores to the Whiteboard.

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WOD Apr 5

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 20 Sit-ups Building Lap Strength 10 Min to Work up to 1 Rep Max Split Jerk WOD 10 Min AMRAP 1 Lap 8 Thrusters 8 K2E Post your scores to the Whiteboard.

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WOD Apr 4

Workout of the Day Row 500 M Partner PVC stretch 20 High Pulls 20 Stretch Lunges Strength Hang Snatch 6 x 4 WOD 14 Min AMRAP 10 Wall Ball 12 DB Snatch 14 OWL Post your scores to the Whiteboard.

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WOD Apr 3

Workout of the Day Warm-up 2 Building Laps 12 Wall Slides 20 Ring Rows 20 HollowRock to Supermans Strength 6 Min EMOM Back Squats 10-8-6-4-2-1 Each min weight gets heavier 10 D/U’s or 40 singles after each set WOD 4 Rounds 10 Pistols 10 Burpees 10 Pull-ups Post your scores to the Whiteboard.

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WOD April 1

Workout of the Day Warm-up Pre-Game FILTHY FIFTY For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 50 Back extensions 50 Wall ball shots, 20/14 50 Burpees 50 Double unders 2:1 Post your scores to the Whiteboard.

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WOD Mar 31

Workout of the Day Warm-up 25 GHD Sits / Ext Pre- Game Stations 1 min Each 2 Rounds Airdyne Dead Hang Wall Ball Ring Rows L – sit / Ring Hold Row GHD Ball Slam Battle Rope Weighted Plank Post your scores to the Whiteboard.

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WOD Mar 30

Workout of the Day Warm-up 20 Supermans Partner PVC Stretch 20 EB Presses 10 Wall Slides Skill Rope Climbs Ring Dips WOD Chipper 60 KBS 53/35 50 Hang Snatch 75/55 40 Sit-ups 30 Push Press 20 OHS 10 HSPU Post your scores to the Whiteboard.

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WOD Mar 29

Workout of the Day Warm-up 20 Lying Hollow Rock 20 Good Mornings 20 Bicycles 50 Single Leg Jumps Rope Strength Sumo Dead Lifts 10-8-6-4-2 WOD 4 Rounds 15 SDHP 95 / 65 15 Box Jump Overs 15 K2E Post your scores to the Whiteboard.

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WOD Mar 28

Workout of the Day Warm-up Row 500 M 25 GHD Sits / Ext 20 Stretch Lunges 10 Ring Dips Strength Bulgarian Lunges 5 x 5 (5 each leg) WOD 21-15-9 Pull-ups Push-ups Front Squats 135/95 NO RACK–FROM THE FLOOR   Post your scores to the Whiteboard.

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WOD Mar 27

Workout of the Day Warm-up 20 Good Mornings 20 EB Presses 20 High Pulls 2 Lengths Duck Walk Skill 8 min EMOM 2 Power Cleans 2 Hang Cleans 2 Hang Squat Cleans 2 Push Jerks WOD 9 min AMRAP 9 Dead Lifts 6 Hang Cleans 3 Push Jerks 115/85 Post your scores to the Whiteboard.

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WOD Mar 24

Workout of the Day Warm-up WOD 17.5 Post your scores to the Whiteboard.

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WOD Mar 23

Workout of the Day HAPPY 75th BIRTHDAY POP!! Warm-up 20 Ring Rows 20 Good Mornings 20 GHD Sits / Ext 20 High Box Step-ups Strength Pendalay Row 5 x 5 WOD 13 Min AMRAP 10 Pull-ups 15 KBS 20 Box Jump Overs Post your scores to the Whiteboard.

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WOD Mar 22

Workout of the Day Warm-up Row 500 M 20 Pass Thrus 20 Snatch High pulls 20 Stretch Lunges Strength Snatch High Pull 5 x 3 HEAVY WOD 10 Min AMRAP 30 D/U’s 15 Power Snatch 75 / 55 Post your scores to the Whiteboard.

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WOD Mar 21

Workout of the Day Warm-up 20 Cal Airdyne 20 High Pulls 20 Fast Elbows 20 Supermans Skill Tabatta V-ups Lying Hollow Rock Bicycles Plank WOD 21-15-9 Push-ups TTB Power Cleans 115/75 Post your scores to the Whiteboard.

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WOD Mar 20

Workout of the Day Warm-up 20 Stretch Lunges 25 GHD Sits / Ext 10 Inch Worms Strength 8 Min EMOM 4 Front Squats 65% WOD 3 Rounds 20 DB Snatch 15 Sit-ups 10 Burpees Post your scores to the Whiteboard.

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WOD Mar 18

Workout of the Day Warm-up Pre-game Pick 6 WOD 3 Rounds 20 KBS 20 K2E 20 Push Press 20 SDHP Post your scores to the Whiteboard.

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WOD Mar 17

Workout of the Day Warm-up WOD 17.4 Post your scores to the Whiteboard.

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WOD Mar 16

Workout of the Day Warm-up 20 Stretch Lunges 20 High Pulls 20 Fast Elbows 20 Cal Airdyne Strength 8 Min EMOM 3 Hang Cleans Gets HEAVIER each Min WOD 5 Rounds 10 Hang Cleans 115/75 8 Front Rack Lunges 6 Bar Over Burpees Post your scores to the Whiteboard.

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WOD March 15

Workout of the Day Warm-up Row 500 M 5 Inch Worms 10 Wall Slides 20 EB Presses 20 Good Mornings Strength Back Squats 5 x 5 WOD 9 min AMRAP 5 HSPU 10 Deadlifts 20 Double Unders Post your scores to the Whiteboard.

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WOD Mar 14

Workout of the Day SNOW DAY!!!! Get out and shovel !!! Also try an in home WOD. For time: 100 Airsquats 100 Push-ups 100 Sit-ups 100 Burpees or Snurpees (Snow Burpees) Post your scores to the Whiteboard.

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WOD Mar 13

Workout of the Day Warm-up 20 EB Presses 20 Good Mornings 20 High Box Step Ups 20 Bicycles Skill 7 min EMOM 2 Strict press 2 Push Press 2 Push Jerk 2 Split Jerk WOD 21-15-9 KBS Wall Ball Box Jump Post your scores to the Whiteboard.  

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WOD March 10

Workout of the Day Warm-up Row 500 M WOD 17.3 Post your scores to the Whiteboard.

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WOD March 9

Workout of the Day Warm-up 20 Cal Airdyne 20 Good Mornings 20 EB Presses 20 V-ups Strength Stiff Legged Dead Lifts 5 x 5 WOD 8 Min AMRAP 8 Push Press 95 / 65 8 OHS 8 Burpees 8 Sit-ups Post your scores to the Whiteboard.

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WOD March 8

Workout of the Day Warm-up Row 500 M Partner PVC Stretch 20 Snatch grip high pulls 20 EB Snatch balance Skill 7 min EMOM Power Snatch Hang Snatch Hang Squat Snatch OHS 3 Rounds 10 Front Squats 115 / 85 10 KBS 53 / 35 10 Box Jumps Post your scores to the Whiteboard.

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WOD March 6

Workout of the Day Warm-up Row 500 M 15 Ring Rows 20 Good Monrnings Skill 8 min EMOM 1 Power Clean 1 Hang Clean 1 Hang Squat Clean 1 Push Jerk 1 Split Jerk WOD 4 Rounds 3 C2B 6 Hang Cleans 12 Deadlifts 115 / 85 Post your scores to the Whiteboard.

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WOD March 3

Workout of the Day Warm-up Skill 20 Hanging Hollow Rock 20 Lying Hollow Rock WOD 17.2 Post your scores to the Whiteboard.

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WOD March 2

Workout of the Day Warm-up 5 Min D/U work 20 Good Mornings 20 Stretch Lunges Strength Dead Lift 5 x 5 WOD 10 Min AMRAP 10 DB Squat Cleans 20 Wall Ball 30 D/U’s Post your scores to the Whiteboard.

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WOD March 1

Workout of the Day Warm-up Row 500 M 2 x 10 V-ups 5 Inch Worms Strength Pendalay Row 10-8-6-4-2 WOD 21-15-9 DB Thrusters Push-ups Sit-ups Post your scores to the Whiteboard.

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WOD Feb 28

Workout of the Day Warm-up 20 Airdyne 10 Wall Slides 20 Ring Rows 25 GHD Sits / Ext Strength Back Squats 5 x 5 WOD 4 Rounds 15 Front Squats 10 Pull-ups Post your scores to the Whiteboard.

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WOD Feb 27

Workout of the Day Warm-up Row 500 M 25 GHD Sits / Ext 20 EB Presses 20 High Pulls 20 Fast Elbows Strength Push Press 10-8-6-4-2 20 Lying Hollow Rock between each set WOD 9 Min AMRAP 9 K2E 9 Hang Clean 9 Push Press 95 / 65 Post your scores to the Whiteboard.

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WOD Feb 24

Workout of the Day Warm-up Pre-Game WOD 17.1 Post your scores to the Whiteboard.

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WOD Feb 23

Workout of the Day Warm-up 20 Cal Airdyne 20 Good Mornings 20 Stretch Lunges Skill Shoulder Symmetry WOD 4 Rounds 12 SDHP 53/35 12 OWL 50/35 (single DB) 12 Sit-ups Alternate hands each Round Post your scores to the Whiteboard.

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WOD Feb 22

Workout of the Day Warm-up 5 min D/U work 10 Wall Slides 20 Good Mornings Skill 10 Min EMOM Clean Progressions Clean High Pull Hang Clean Hang Squat Clean Cluster WOD 12 Min AMRAP 12 Ring Rows 20 Wall Ball 20/14 12 KBS 53/35 Post your scores to the Whiteboard.

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WOD Feb 21

Workout of the Day Warm-up Row 500 M 10 Tricep Push-ups 10 Ring Rows 25 GHD Sits / Ext Skill Gymnastic Rope Climb Muscle-up Strict Pull-ups HSPU / Walks WOD 8 Rounds 5 Ring Dips 10 DB Snatch 50 / 35 Post your scores to the Whiteboard.

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WOD Feb 20

Workout of the Day Warm-up 10 Push-ups 20 Supermans 30 Bicycles Partner PVC Stretch Skill Snatch Progressions Light Weight 10 min EMOM Snatch High Pull Hang Snatch Snatch Balance OHS WOD 21-15-9 Ring Push-ups K2E Box Jumps Post your scores to the Whiteboard.

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WOD Feb 17

Workout of the Day Warm-up Row 500 M 10 Wall Slides 20 Good Mornings 20 EB Presses Skill Rings Dips Bulgarian Lunges 4 x 10 WOD 4 Rounds 10 DB Hang Squat Cleans 50/35 10 SDHP 53/35 10 HSPU Post your scores to the Whiteboard.

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WOD Feb 16

Workout of the Day Warm-up 20 Ball Slams Partner PVC Stretch 20 EB Snatch High Pulls 20 Ring Rows Skill Shoulder Symmetry WOD 11 Min AMRAP 20 Wall Ball 8 Power Snatch 115/85 8 Bar Muscle-ups Post your scores to the Whiteboard.

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WOD Feb 15

Workout of the Day Warm-up Row 500 M 20 EB Presses Skill Single Arm OHS 5 x 6 WOD 8 Min AMRAP 8 DB Snatch 50/35 8 TTB 8 STO 155/115 Post your scores to the Whiteboard.

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WOD Feb 3

Workout of the Day Warm-up 20 Hanging Hollowrock 10 Wall Slides 20 Bicycles 20 Cal Airdyne Skill 4 x 8 Turkish Get Ups 21-18-15-12-9-6-3 Thrusters Box Jumps 95 / 65 Post your scores to the Whiteboard.

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WOD Feb 2

Workout of the Day Warm-up 20 Good Mornings 20 Slam Ball 20 EB Presses 20 EB Rows Skill Shoulder Symmetry Row Pulldown Rev Fly 90/90 Scaption Victory Y W into Y Snow Angel ATYT 2 x 8 WOD 13 Min Cap 55 Deadlifts 55 Wall Ball 55 Renegade Rows 55 HSPU Post your scores to

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WOD Feb 1

Workout of the Day Warm-up Row 500 M Partner PVC Stretch 10 Push ups 20 High Box step ups 10 min EMOM Alternate between 10 Dips 10 Pistols WOD 7 Min AMRAP 10 Power Snatch 75/55 3 Bar Muscle ups Post your scores to the Whiteboard.  

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WOD Jan 31

Workout of the Day Warm-up 20 EB Squats 20 Fast Elbows 20 GHD sits / Ext Skill 5 X 10 Weighted Hip Bridge Broken Down Supermans Leg Ext on GHD WOD 4 min Clock 25 TTB 50 D/U’s 15 Squat Cleans. 135 / 85 If Complete 4 more minutes 25 TTB 50 D/U’s 13 Squat

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WOD Jan 30

Workout of the Day Warm-up 20 Cal Airdyne 20 Stretch Lunges 20 Ring Rows 20 Good Mornings Strength Bulgarian Lunges 5 X 10 WOD 15 Min AMRAP 20 OWL 8 Burpees 20 OHS 8 Chest to Bar 95 / 65 Post your scores to the Whiteboard.  

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WOD Jan 27

Workout of the Day Warm-up 20 Ring Rows 20 Stretch Lunges 20 EB Presses Row 500 M Strength Push Press 10-8-6-4 WOD 3 Rounds 10 Burpees 20 Pull-ups 40 OWL Post your scores to the Whiteboard.

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WOD Jan 26

Workout of the Day Warm-up 20 EB Snatch High Pull 20 Ball Slams 20 GHD Ext 20 Jump Lunges Strength Romanian Dead Lift 5 x 6 WOD 6 Min AMRAP 20 Power Snatch 20 Wall Ball 20 Power Snatch 20 Wall Ball then with remaining time MAX D/U’s Post your scores to the Whiteboard.

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WOD Jan 25

Workout of the Day Warm-up 20 EB Presses 20 EB High Pulls 20 Fast Elbows D/U work 5 min CORE 5 sets of weighted Planks 5 x 10 Hanging Hollow Rock 5 x 10 Lying Hollow Rock 5 x 10 V-ups WOD 10 Min AMRAP 15 Sit-ups 15 Hang Cleans 15 Push Jerk 95 /

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WOD Jan 24

Workout of the Day Warm-up 20 Sit-ups 20 Stretch Lunges 20 Wall Slides 20 Good Mornings Strength Deadlifts 10-8-6-4 WOD 15-12-9-6-3 TTB Box Jumps 30 D/U’s after each set Post your scores to the Whiteboard.

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WOD Jan 23

Workout of the Day Warm-up 20 Push-ups 20 EB Presses 20 Supermans Row 500 M Strength Bench Press 10-8-6-4 WOD 1 HSPU after each set 23 Thrusters 41 Deadlifts 76 KBS Post your scores to the Whiteboard.

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WOD Jan 21

Workout of the Day Warm-up Pre-Game Pick 6 WOD Partner 50 Bar over Burpee 50 Clean and Jerk 40 Bar over Burpee 40 Front Squats 30 Bar over Burpee 30 Shoulder to Overhead 20 Bar over Burpee 20 Thrusters Post your scores to the Whiteboard.

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WOD Jan 20

Workout of the Day Warm-up Row 500 M 20 Supermans 25 GHD Sits / Ext Strength Deadlift 5 x 5 WOD 12-9-6 Hang Squat Clean Burpee C2B rest 2 min 12-9-6 Deadlift Burpee TTB Post your scores to the Whiteboard.

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WOD Jan 19

Workout of the Day Warm-up 20 Good Mornings 20 High Pulls 20 Fast Elbows Strength Hang Cleans 5 x 5 WOD 5 Wannamakers 25 KBS 4 Wannamakers 20 DB Snatch 3 Wannamakers 15 SDHP 2 Wannamakers 10 DB Thrusters 1 Wannamaker 10 DB Hang Squat Clean Post your scores to the Whiteboard.

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WOD Jan 18

Workout of the Day Warm-up 15 Ring Rows 20 EB Snatch High Pull 20 Cal Airdyne Strength Snatch 5 x 5 WOD 4 Rounds 25 Wall Ball 15 Power Snatch 5 Muscle-ups Post your scores to the Whiteboard.

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WOD Jan 17

Workout of the Day Warm-up 10 Wall Slides 10 Atomic Sit-ups Row 500 M Strength Back Squats 5 x 5 Squat Program WOD 12 Min AMRAP 12 Burpees 12 TTB 12 DBL unders 3:1 Post your scores to the Whiteboard.

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WOD Jan 16

Workout of the Day Warm-up 5 Inch Worms 20 Good Mornings 10 Wall Slides WOD 1 Partner 50-40-30-20-10 Airsquats Situps WOD 2 15 min AMRAP 10 Push Press 115/75 10 KBS 53/35 10 Box Jumps Post your scores to the Whiteboard.

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WOD Jan 14

Workout of the Day Warm-up Pre-Game WOD Widowmaker 2 Rounds 10 HSPU 20 Box Jumps 30 Pull-ups 40 Pull-ups 50 Double Unders 10 K2E 20 Dips 30 Burpees 40 Sit-ups 50 Airsquats Post your scores to the Whiteboard.

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WOD Jan 13

Workout of the Day Warm-up 20 EB Presses 20 Good Mornings 20 Stretch Lunges Strength Snatch Balance into 2 OHS 5 Rounds WOD 3-6-9-12-15-12-9-6-3 Deadlift 205 / 135 HSPU Post your scores to the Whiteboard.

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WOD Jan 12

Workout of the Day Warm-up 5 Inch Worms 10 Wall Slides 25 GHD Ext/Sits Strength Romanian Dead Lifts 5 x 5 Squat Program WOD For Time: 120 Push-ups every minute on the minute : 12 Airsquats Post your scores to the Whiteboard.

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WOD Jan 11

Workout of the Day Warm-up Over n under Fence Partner PVC 20 EB Snatch High Pull 10 Jump Squats Skill Gymnastic: Strict Pull-ups Rope Climbs HSPU / HS Walks Squat Program WOD 42 Wall Ball 21 Power Snatch 30 Wall Ball 15 Power Snatch 18 Wall Ball 9 Power Snatch 95 / 65 Post your

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WOD Jan 10

Workout of the Day Warm-up Row 500 M 15 Ring Rows 20 Good Mornings Strength 5 x 5 Pendalay Row in between each set do 3 HSPU Squat Program WOD 9 min AMRAP 5 Squat Cleans 155/105 10 Bar Facing Burpees 15 Pull-ups Post your scores to the Whiteboard.

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WOD Jan 9

Workout of the Day Warm-up 10 Wall Slides 20 High Box Step ups 20 Cal Airdyne 50 Bicycles Strength 15 min to Find 1 Rep Max Front Squat WOD 7 Rounds for Time 7 Thrusters 95/65 20 Double Unders 2:1 Post your scores to the Whiteboard.

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WOD Jan 6

Workout of the Day Warm-up 50 Single Leg Jump rope 20 EB OHS 20 EB High Pulls Strength 15 Min to Work up to 1 Rep Max Power Clean WOD “BULL”ish 2 Rounds 200 Double Unders 2:1 50 OHS 50 Sit-ups Post your scores to the Whiteboard.

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WOD Jan 5

Workout of the Day Warm-up 20 GHD Exts 20 Good Mornings Row 500 M Strength 15 Min to Work up to 1 Rep Max Deadlift WOD “Santora”ish 3 Rounds 1 Min Squat Cleans 155/95 1 Min Deadlifts 225/155 1 Min Burpees 1 Min Jerks 155/95 Post your scores to the Whiteboard.

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WOD Jan 4

Workout of the Day Warm-up 10 Wall Slides Partner PVC Stretch 20 EB Back Squats 20 EB Snatches STRENGTH 15 min to work your way to 1 Rep Max Back Squat WOD “ISABEL” 30 Snatches 135 / 85 Post your scores to the Whiteboard.

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WOD Jan 3

Workout of the Day Warm-up 10 Ring Rows 10 Tricep Push-ups 10 Sit-ups 20 EB Presses Row 500 M Strength MAX WEEK 15 Min to work your way up to 1 Rep Max Push Press WOD “CINDY” 20 Min AMRAP 5 Pull-ups 10 Push Ups 15 Airsquats Post your scores to the Whiteboard.

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WOD Dec 30

Workout of the Day Warm-up Pre-Game WOD Stations 1 Min Each Station Running Clock / Rest 2 Min after Round Airdyne Rower GHD Step-ups K2E Battle Ropes SDHP Russian Twists w Med Ball Coaches Challenge 3rd Round :30 Seconds each Station Running Clock GO HARD!!!! Post your scores to the Whiteboard.

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WOD Dec 29

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 2 Lengths Duck Walk SKill Choose one: 3 sets of 10 Unbroken HSPU 4 sets of 8 6 sets of 5 10 sets of 3 rest as needed between sets WOD 4 RFT 20 Thrusters 75/55 20 KB Swing 20 Burpees 20 C2B Post

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WOD Dec 28

Workout of the Day Warm-up 20 Good Mornings 10 Wall Slides 20 Cal Airdyne 100 Mountain Climbers Strength / Skill Single Arm Overhead Squats 4 x 6 WOD 50 Wall Ball 10 Deadlifts 225/135 40 Wall Ball 20 Deadlifts 30 Wall Ball 30 Deadlifts 20 Wall Ball 40 Deadlifts 100 Double Unders 2:1 Post your

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WOD Dec 27

Workout of the Day Warm-up 20 EB High Pulls 20 Fast Elbows 20 Bicycles Row 500 M Strength Stiff legged Dead Lifts 4 x 5 WOD HAPPY BIRTHDAY VICTORIA 2 Rounds 12 Burpees 25 Hang Cleans 27 TTB 91 Double Unders 2:1 Post your scores to the Whiteboard.

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DEC 25

WE ARE CLOSED MERRY CHRISTMAS TO ALL AND TO ALL A GREAT WOD !!

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WOD Dec 24

Workout of the Day WOD 12 DAYS OF CHRISTMAS MERRY CHRISTMAS AND HAPPY HANUKKAH TO ALL AND A VERY HAPPY AND SAFE HOLIDAY SEASON Post your scores to the Whiteboard.

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WOD Dec 23

Workout of the Day Warm-up 12 Days of Christmas 12 to 1 20 Sit-ups 20 Good Mornings WOD 15.1 9 Min AMRAP 15 TTB 10 Deadlifts 115 / 75 5 Snatch 15.2 6 Min 1 RM Clean and Jerk Post your scores to the Whiteboard.

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WOD Dec 22

Workout of the Day Warm-up 12 Days of Christmas 11 to 1 10 Wall Slides 20 EB Presses Strength Pull-ups 5 x 5 STRICT OR WEIGHTED WOD 11.3 5 Min AMRAP Squat Clean Jerk 165 / 110 Post your scores to the Whiteboard.

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WOD Dec 21

Workout of the Day Warm-up 20 Cal Airdyne 25 GHD Sits / Ext 12 Days of Christmas 10 to 1 Strength Push Press 5 x 5 WOD 14.5 21-18-15-12-9-6-3 Thrusters 95/65 Burpees Post your scores to the Whiteboard.

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WOD Dec 20

Workout of the Day Warm-up 12 Days of Christmas 9 to 1 20 Supermans 10 Ring Dips 20 High Box Step ups Strength Front Squat 5 x 5 70% + WOD 11.2 15 Min AMRAP 9 Deadlifts 155/100 12 Push-ups 15 Box Jumps Post your scores to the Whiteboard.

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WOD Dec 19

Workout of the Day Warm-up 12 days of Christmas Row 500 M 20 Good Mornings WOD 1 6 min AMRAP 30 Double Unders 10 Power Snatch. 75/55 WOD 2 Partner 12 Min AMRAP 8 OH Lunges. 75/55 8 Bar Over Burpees 8 K2E One person working at a time Post your scores to the Whiteboard.

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WOD Dec 17

Workout of the Day Warm-up 12 Days OF Christmas WOD 50 Box Jumps 50 KBS 50 Walking Lunges 50 K2E 50 Push Press 50 Supermans 50 Wall Ball 50 Burpees 50 Double Unders 3:1 Post your scores to the Whiteboard.

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WOD Dec 16

Workout of the Day Warm-up Partner PVC Stretch 10 Inch Worms 5 Ring Dips, 4 SDHP, 3 Thrusters, 2 Squat Cleans, 1 HSPU SKILL 3 Rounds 12 Hanging Hollow Rock 12 K2E 12 Lying Hollow Rock 12 Bicycles WOD 12.2 10 Min Snatch 75/45 30 Reps 135/75 30 Reps 165/100 30 Reps 210/120 30 Reps

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WOD Dec 15

Workout of the Day Warm-up 20 EB Presses 10 Wall Slides Row 500 M 4 SDHP, 3 Thrusters, 2 Squat Cleans, 1 HSPU Conditioning 2 Rounds 20-16-12-8-4 Pistols DB Snatch WOD 3 Rounds 3 Min AMRAP 3 Power Cleans 3 Front Squats 3 Push Jerks Getting heavier each Round Post your scores to the Whiteboard.

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WOD Dec 14

Workout of the Day Warm-up 2 Lengths Duck Walk 20 V-ups 50 Bicycles 3 Thrusters, 2 Squat Cleans, 1 HSPU Strength Back Squats 5 x 3 75%+ WOD 80-60-40-20 Double Unders 2:1 40-30-20-10 Wall Ball 20-15-10-5 TTB Post your scores to the Whiteboard.

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WOD Dec 13

Workout of the Day Warm-up 5 Inch Worms 20 Stretch Lunges 10 Push ups 20 Cal Airdyne 2 Squat Cleans, 1 HSPU WOD 1 21-15-9-6-3 Ring Push Ups Sit-ups WOD 2 5 Rounds 5 DB Deadlifts 5 DB Hang Squat Clean 5 DB Front Squats 5 DB STO 1 min Rest btwn Rounds Post your

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WOD Dec 12

Workout of the Day Warm-up 5 min D/U work 20 Good Mornings 20 Supermans 20 High Box Step-ups 1 HSPU WOD 1 9 min EMOM 0-3 4 Clean High Pulls 3-6 3 Hang Squat Cleans 6-9 2 Hang Squat Cleans + 1 Jerk WOD 2 14.3 8 min AMRAP 10 DeadLifts 135/95 15 Box Jumps

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WOD Dec 10

Workout of the Day 2 Rounds 20 Box Jumps 10 K2E 20 SDHP 10 Sit-ups 20 Push-ups 10 V-ups 20 Wall Ball 10 Bicycles 20 Burpees 10 Russian Twists Post your scores to the Whiteboard.

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WOD Dec 9

Workout of the Day Warm-up 20 EB High Pulls 20 Ring Rows Row 500 M Strength Clean Pulls 6 x 2 In between sets do 10 sit-ups WOD 10-9-8-7-6-5-4-3-2-1 Hang Squat Cleans 75/55 Pull-ups Post your scores to the Whiteboard.  

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WOD Dec 8

Workout of the Day Warm-up 20 Cal Airdyne 50 Bicycles 20 SA OHS 10 Wall Slides Strength Back Squat 5 x 5 WOD 15 Min AMRAP 10 Thrusters 95/65 10 Burpees 10 K2E 10 DB Snatch 45/25 Post your scores to the Whiteboard.

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WOD Dec 7

Workout of the Day Warm-up 20 KB Stiff Legged Deads 10 Tricep Push-ups 20 Goblet Squats 20 Sit-ups 50 Single Leg Jump Rope Strength Snatch 3 @ 60 % 3 @ 65% 3 @ 70% 2+ @ 75% WOD 35-25-15 KBS 53/35 Push-ups Front Squat 75/55 K2E Post your scores to the Whiteboard.

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WOD Dec 6

Workout of the Day Warm-up 1 min Max Cal Airdyne 20 Single leg hip Thrusters 12 Push-ups 5 Inch Worms Strength Bench Press 5 x 5 WOD 1 3 rounds 100 D/U’s 2:1 20 Med Ball over the Shoulder WOD 2 7 Min AMRAP 10 Ring Dips 10 Chin-ups 10 Burpees Post your scores to

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WOD Dec 5

Workout of the Day Warm-up Row 500 M 20 Good Mornings 20 V-ups 20 EB Presses Strength Hang Clean and Press 2+1 at 65%, 70%, 75%, 80%, 85% WOD 16.4ish 55 Deadlifts 225/155 55 Wall Balls 55 HSPU Post your scores to the Whiteboard.

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WOD Dec 3

Workout of the Day Warm-up 2 Laps Pre-Game HERO WOD Lumberjack 20 20 Deadlifts Run 20 KB Swings Run 20 OHS Run 20 Burpees Run 20 Pull-ups Run 20 Box Jumps Run 20 DB Squat Cleans Run Post your scores to the Whiteboard.

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WOD Dec 2

Workout of the Day Warm-up Row 500 M 20 Hanging Hollow Rock 20 Supermans 20 EB Snatch High Pull Strength Snatch High Pull 4 x 4 WOD 4 Rounds for Time 5 C2B Pull-ups 10 Squat Snatch 95/65 15 Box Jump Overs Post your scores to the Whiteboard.

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WOD Dec 1

Workout of the Day Warm-up 20 High Box Step-ups 20 Gobblet Squats 20 EB Presses Endurance Back Squats 4 x 20 Each Set is UNBROKEN WOD 11 Min AMRAP 20 DB Snatch 45/25 10 OHS 95/65 20 Front Rack Lunges 10 HSPU Post your scores to the Whiteboard.

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WOD Nov 30

Workout of the Day Warm-up 25 Cal Airdyne 10 Ring Dips 20 Ring Rows 5 Inch Worms Strength Split Jerks 2 x 8 2 x 6 2 x 4 WOD 100 Double Unders 2:1 50 Airsquats 40 Sit-ups 30 Wall Ball 50 Push-ups 40 Pull-ups 30 Thrusters 100 Double Unders 2:1 Post your scores to

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WOD Nov 29

Workout of the Day Warm-up Row 500 M 20 High Box Step-ups 20 EB Presses 25 GHD Sits / Ext Strength Front Squat 8-6-4-2-2 WOD 21-15-9 Box Jump Push Press 95 / 65 REST 2 MIN 15-12-9 Box Jump Overs Push Press 115 / 75 Post your scores to the Whiteboard.

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WOD Nov 28

Workout of the Day Warm-up 20 EB High Pull 20 Fast Elbows 20 EB Presses 10 Wall Slides D/U work Strength Hang squat clean. 8-6-4-2-2 4 rounds. 8 clean n jerk 16 KBS 8 Burpees. 16 K2E Post your scores to the Whiteboard.

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WOD Nov 26

Workout of the Day Warm-up Pre-Game WOD “Aaliyah” 30 DeadLifts 225/135 30 Push Press 95/65 30 Box Jumps 30 KBS 53/35 30 HSPU 30 K2E 30 Burpees Post your scores to the Whiteboard.

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WOD Nov 25

Workout of the Day Warm-up 200 Jump Rope 20 Good Mornings 20 EB Presses WOD “The Good Purge” 21-15-9 95/65 SDHP Hang Cleans Front Squats Push Jerks Burpees Post your scores to the Whiteboard.

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WOD Nov 24

Workout of the Day HAPPY THANKSGIVING!! Warm-up Pre-Game Back by popular demand !! Turkey Day Massacre 30 Min AMRAP 3 Team WOD Each Member will be working at same time Member #1 will Run Member #2 will be completing a Gymanstic Movement Member #3 will be completing Barbell GTO 95/65 Post your scores to the

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WOD Nov 23

Workout of the Day HAPPY BIRTHDAY STEVE S. Warm-up Row 500 M 20 Ring Rows 20 Rev Fly w Band Skill 4 Rounds 10 V-ups 10 Hollow Rock 10 Bicycles 10 sec Hollow Rock hold WOD “FRAN” 21-15-9 Thrusters 95/65 Pull-ups Post your scores to the Whiteboard.

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WOD Nov 22

Workout of the Day Warm-up 25 Cal Airdyne 25 Supermans 10 Wall Slides 10 Stretch Lunges Strength Back Squat 5 x 5 WOD 2-4-6-8-10 Hang Squat Clean T2B Deadlift Burpee 3 Rounds 1st 96/65 2nd 115/75 3rd 135/85 Post your scores to the Whiteboard.

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WOD Nov 21

Warm-up Partner PVC Row 500 M 2 x 10 Good Mornings 2 x 10 SA OHS SKILL Snatch Work 3 Position Aggressive High Pull Snap Finish WOD 4 Rounds 1 min Max Wall Ball Rest 1 min 1 min Max KB Swings Rest 2 min Score is min with lowest score in either WB or

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WOD Nov 18

Workout of the Day Warm-up 20 EB Presses Row 500 M 25 GHD Sits / Ext WOD 4 Min AMRAP 4 Push-ups 4 K2E 4 Burpees WOD 7 Min AMRAP 7 Push Press 7 Sit-ups 7 Box Jump Overs Post your scores to the Whiteboard.

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WOD Nov 17

Workout of the Day Warm-up Partner PVC Stretch 5 Wall Walks 20 High Box Step-ups 20 Lying Hollow Rock Strength Back Squats 2 x 8 2 x 6 2 x 4 WOD First 8 Min OHS even min Pendalay Row ODD Second 8 Min Power Snatch Pistols / Airsquats Post your scores to the Whiteboard.

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WOD Nov 16

Workout of the Day Warm-up 5 min D/U work 25 Cal Airdyne 20 Good Mornings Strength Hang Snatch 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 12 Dead Lifts 225/135 12 Clean + Jerk 115/85 12 DB Snatch 36 Double Unders Post your scores to the Whiteboard.

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WOD Nov 15

Workout of the Day Warm-up Row 500 M 10 Jump Squats 20 Ring Rows 5 Inch Worms Strength 2 x 8 2 x 6 2 x 4 Front Squat WOD 3-6-9-12-15-12-9-6-3 Thrusters Pull-ups Burpees 95/65 Post your scores to the Whiteboard.

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WOD Nov 14

Workout of the Day Warm-up 20 Stretch Lunges 10 Ring Dips 25 GHD Sit-ups / Ext Strength 6 Min EMOM 10-8-6-4-2-2 Power Clean Getting heavier each Min 21-15-9 Wall Ball TTB KBS Post your scores to the Whiteboard.

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WOD Nov 12

Workout of the Day Warm-up Pre-Game 2 Building Laps WOD Partner 20 Min AMRAP 12 Push Press 12 KBS 12 Box Jumps Building Lap Post your scores to the Whiteboard.

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WOD Nov 11

Workout of the Day Warm-up 20 Good Mornings 20 Lying HollowRock 20 Supermans 20 Atomic Sit-ups Strength Stiff Legged Deads 4 x 10 WOD 3 Wise Men “Jeremy” 4 Min AMRAP 5 Hang SDnatch 10 Burpee Over Bar rest 2 Min “Ben” 4 Min AMRAP 10 Power Cleans 20 Pull-ups Rest 2 Min “Beau” 4

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WOD Nov 10

Workout of the Day Warm-up 20 Good Mornings 10 Hanging Straight Leg lifts 10 Wall Slides Strength Split Jerk 10-8-6-4-2 WOD 11 Min AMRAP 8 Deadlifts 225/135 12 TTB 16 DB Snatch 45/25 Post your scores to the Whiteboard.

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