WOD Dec 12

Warm-up Strength 10 min to find 1 RM BACK SQUATS WOD 9 Min AMRAP 9 Box Jumps 9 KBS 9 Hang Cleans 9 Deadlifts

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WOD Dec 11

12 DAYS 1 HSPU 2 RING DIPS CORE 21-15-9 Hollow Rock DBL Crunch 6 Min EMOM 2 Snatch Balance 2 OHS 2 Snatch Shrug 2 Hang Squat Snatch WOD 21-15-9 DB Snatch Burpees

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WOD Dec 10

2×8 Glute Ham Raise 2×10 Hip and Back Extensions 2×12 Floor Bench Press 2×16 Close Grip Dumbbell Floor Presses 2x Max Effort L-Sit hold AMRAP 4: 1-2-3-4-5-6-7-8… Unbroken Chest to Bar Pull-ups Climbing as High as Possible AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar

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WOD Dec 9

“Babs” 3 Rounds: 10 Bar Muscle-ups 20 Kipping Handstand Push-ups 30 GHD Sit-ups 40 Wallballs (20/14)

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Saturday December 8, 2018

With DBs 12 DL 10 Windshield Wipers 12 Hang Cleans 20 KTE 12 Front Squats 30 Bicycles 12 OHWL 40 Single Leg V-Ups 12 Devil Press 50 Weighted Sit Ups

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Friday December 7, 2018

4 x 10 Sandbag over Shoulders Sideways Wall Balls Ball Slams Skill: 5 x 5 Back squats WOD: For Time 3 Rope Climbs 20 Pistols 30 Push Press (Double KB) 40 DU

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Thursday December 6, 2018

Cardio: 9 Min EMOM Plank Row Dead hang Strength: 5 sets 2 Push Press + 1 Push Jerk Moderate Weight WOD: 5 Rounds 7 CTB 7 Double DB Squat Clean Thrusters

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Wednesday December 5, 2018

Core: 2 rounds 12 Supermans 12 Glute Bridges 12 Dead Bugs Skill: 4 x 8 (4 each arm) SA OH DB Squat WOD: 5 Min AMRAP 12 Box Jumps 9 Snatch 75/55 Rest 2 Min 12 Front Rack Lunges 115/75 9 Burpees Rest 12 DL 225/155 9 HSPU

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Tuesday December 4, 2018

CORE:5 Min EMOM 6 Windshield Wipers 20 Bicycles Hollow Hold Remaining Time Skill: 6 Min EMOM 2 Hang Squat Cleans with 2 second pause below the knee Partner WOD: 8 Rounds Alternating Rounds 5 Hang Clean 135/95 10 TTB 3 Ring Muscle Ups / 5 Ring Pull Ups

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Monday December 3, 2018

Strength: 10 – 1 Strict/Weighted Pull Ups GHD Sit Ups Skill: 5 Min EMOM :20 Front Rack Hold at 1RM 20 Russian Twists WOD: 4 Rounds 10 DB Push Ups + Renegade Row 40/25 20 DU 10 DB Burpee DL 20 DU STRETCH!

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WOD Dec 2

3 RFT 100 Double Unders 20 SA OWL 35/35 10 SA Push Press 35/25 TABATA Push-ups Sit-ups

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WOD Dec 1

Partner WOD 75 Snatches 75/55 12 Burpees 65 Thrusters 95/65 12 Burpees 55 Hang Cleans 115/75 12 Burpees 45 Deadlifts 205/125 12 Burpees

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WOD Nov 30

Workout of the Day Core 6 Rounds :30 sec KB Side Plank Hold Strength 6 Min EMOM 10 DB Stiff Legged Deads WOD Mini Chief 3 ROUNDS 3 Min AMRAP 3 Power Cleans 135/95 6 Push-ups 9 Air Squats rest 2 Min

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WOD Nov 29

Workout of the Day Warm-up Core / Accessory 20 GHD Sits 20 GHD Ext 20 Hollow Rock 20 Glute Bridges 20 Band Hamstring Curls Skill 4 Rounds 60 Sec HS Hold 10 DB Strict Press WOD 4 Rounds 10 Box OVers 8 Hang Clusters rest 2 min 40 Devil Press

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WOD Nov 28

Workout of the Day Warm-up Skill 3 Rounds 8 Ring Dips 8 Ring Rows Strength Deadlifts 3 x 3 70% 3 x 3 75% 3 x 3 85% WOD 10 Min AMRAP 9 Power Snatch 15 Wall Ball 45 Double Unders Post your scores to the Whiteboard.

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WOD Nov 27

Workout of the Day Warm-up Skill 4 Rounds 2 laps DBL overhead Kettlebell 20 Alt V-ups Strength 6 Min EMOM Work up to a heavy 2 Hang Clean + STO WOD 21-18-15-12 OHS Pull-ups Post your scores to the Whiteboard.

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WOD Nov 26

Workout of the Day Midline Not for Time: 20 Strict Toes to Bar 40 GHD Sit-ups 80 AbMat Sit-ups On the 0:00… 15-12-9: Front Squats (95/65) Lateral Barbell Burpees On the 4:00… 12-9-6: Front Squats (115/80) Burpee Box Jumps (24/20) On the 8:00… 9-6-3: Front Squats (135/95) Burpee Box Jump Overs (24/20) Post your scores

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WOD Nov 25

Workout of the Day HOPPER!!!!! Post your scores to the Whiteboard.

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WOD Nov 24

Workout of the Day 21-18-15-12-9: Burpees Dumbbell Snatches (50/35) After Each Set: Med Ball Building Lap Run (20/14) Post your scores to the Whiteboard.

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WOD Nov 23

Workout of the Day Warm-up STATIONS!!!! Battle Rope Weighted Step-ups Row GHD Sit-ups GHD Ext Bike Floor Bench Turkish Get-ups Side Wall Ball Ring Dip Post your scores to the Whiteboard.

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WOD Nov 22

Workout of the Day HAPPY THANKSGIVING 3 Rounds of 10 HSPU Pistols Pull-ups 1 Min Jump Rope 3 Rounds of 10 Sandbag over the Shoulder Wall Ball KB/DB Thrusters 1 min of MTN CLimbers 3 Rounds of 10 Hang Snatch 115/75 KB Lunges Atomic Situps 1 Round of FS Post your scores to the Whiteboard.

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WOD NOV 21

Workout of the Day CORE 30-20-10 Deadbugs Russian Twists Bicycles “HULK” Partner AMRAP in 20 minutes 5 Deadlifts (115/75 lb) 5 Hang Power Cleans (115/75 lb) 5 Front Squats (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb) Post your scores to the Whiteboard.

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WOD Nov 20

Workout of the Day 8 min Alt EMOM Weighted Plank Supermans Strength Hang Snatch High Pull 6 x 2 WOD 10 Min AMRAP 12 Hang Snatch 95/65 10 Ab Mat Sit-ups 8 Wall Ball 6 Chin-ups Post your scores to the Whiteboard.

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WOD Nov 19

Workout of the Day Warm-up CORE 21-15-9 Bird Dogs Supermans Toe Touch Strength Ring Push-ups 4 x 8 WOD 21 Hang Cleans 21 Burpee Box Overs 15 Hang Cleans 15 Burpee Box Overs 9 Hang Cleans 9 Burpee Box Overs Post your scores to the Whiteboard.

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WOD Nov 18

Workout of the Day AMRAP 15: 60 Double Unders 20 Wallballs (20/14) 15 Deadlifts (225/155) 10 Push-ups Post your scores to the Whiteboard.

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WOD Nov 17

Workout of the Day WOD PARTNER 5 Rounds 20 Reps of each: DB Snatch SA Thrusters SA KBS Box Overs K2E Post your scores to the Whiteboard.

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WOD Nov 16

Workout of the Day Warm-up Core 20-16-12-8 Dead bugs 20 Sec GHD Back EXT Hold in Between Strength Weighted Box Step-ups M/24 F/20 4 x 8 12 Min AMRAP 20 Russian KBS 14 Goblet Lunges 8 Deadlifts 4 M/U / Chin-ups Post your scores to the Whiteboard.

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WOD NOV 15

Workout of the Day SKILL 10-8-6-4-2: Strict Handstand Push-ups Strict Pull-ups Snatch Complex 5 Sets: 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power Snatch 9 min AMRAP 12 Push Press 9 Thrusters 6 Snatch 3 Pull-ups Post your scores to the Whiteboard.

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WOD Nov 14

Workout of the Day MIDLINE 50 V-ups 50 Bicycles 50 Flutter Kicks 50 X-over Mtn Climbers STRENGTH Stiff Legged Deads 6 x 4 EMOM WOD 10,9,8,7,6,5,4,3,2,1 Hang Clean n Jerk Wall Ball Push-ups Post your scores to the Whiteboard.

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WOD Nov 13

JUST AS A HEADS UP, THE WINDOWS WILL BE GETTING REPLACED TODAY. BRING AN EXTRA LAYER OF CLOTHING JUST IN CASE.  WE WILL KEEP IT AS WARM AS WE CAN   Workout of the Day Tempo Box Back Squats 7 Min EMOM 4 reps Body Armor 3×8 Tempo Dumbbell Push Presses 3×8 Tempo Dumbbell Bent

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WOD Nov 12

Workout of the Day Clean & Jerk Complex 5 Sets: Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk 21-15-9 reps for time of: Overhead squats Box jumps Men: 115-lb. OHS, 30-in. box Women: 75-lb. OHS, 24-in. box Post your scores to the Whiteboard.

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WOD Nov 11

Workout of the Day “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes

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WOD Nov 10

Workout of the Day Lumberjack 20 20 Reps of each Deadlifts KBS OHS Burpees Pull-ups Box Jumps DB Squat Cleans Post your scores to the Whiteboard.

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WOD Nov 9

Workout of the Day Body Armor 3 Sets: 8 Floor Bench Press + 8 Bent Over Rows + 8 Banded Pull-Aparts In a 3 Minute Window: 9 Power Snatches 15 Power Cleans 21 Push Jerks Time Remaining: Max Overhead Squats (135/95) 9 Min AMRAP 4 Strict Pull-ups 8 MedBall over the Shoulder 16 Pistols /

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WOD Nov 8

Workout of the Day Warm-up Skill Frankenstein Squats 4 x 8 Conditioning 7 Min AMRAP 20 DB Push Press 40 Double Unders WOD 3 Rounds 100 FT Walking Lunges 20 GHD Sit-ups / abmat 20 Push-ups Post your scores to the Whiteboard.  

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WOD Nov 7

Workout of the Day Warm-up Skill 6 Min EMOM 4 Turkish Get-ups Strength 6 Min EMOM Hang Squat Clean Work up to a heavy 3 WOD 12 Min AMRAP 4 Ring Pullups / 8 Ring Rows 8 HSPU 12 KBS Post your scores to the Whiteboard.

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WOD Nov 6

Workout of the Day CORE 3 Rounds 10 Hollow Rocks 15 Tuck-ups 20 Reverse Crunch 5 min EMOM 5 Pause OHS (5 second pause) “Triple Double” AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into…

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WOD Oct 5

Workout of the Day 4 x 10 Weighted Good Mornings Deadlift 9 Sets Total: 3 Sets at 70% 3 Sets at 75% 3 Sets at 80% 15 AbMat Sit-Ups After Each Set Conditioning For Time: 30 Power Snatches (135/95) Immediately Into… 30-20-10: Kettlebell Swings (53/35) Thrusters (75/55) Post your scores to the Whiteboard.

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WOD Nov 4

Workout of the Day WOD 3 RFT 30 SA KBS (total) 53/35 20 Front Squats 135/95 10 SA KB STO (total) 53/35 Post your scores to the Whiteboard.

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WOD Oct 3

Workout of the Day Partner WOD 100 Double Unders 80 Wall Ball 60 DB Snatch 50 Burpees 50 Pull-ups 60 SA OHS 80 Wall Ball 100 Double Unders Post your scores to the Whiteboard.

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WOD Nov 2

Workout of the Day Midline 5 Rounds GHD Hold 20 on 20 off 100 Bicycles 3 rounds of: Max reps of strict pull-ups Max reps of shoulder presses, 95 / 65 lb. Max-calorie row in 20 seconds Max L-sit hold for time Conditioning For Time: 21 Hang Power Cleans (135/95) 21 Box Jump Overs 100

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WOD Nov 1

Workout of the Day 5 Min EMOM 6 DBL KB Alt Side Lunges 5 Rounds For Time: 20/14 Calorie Row 10 Power Clean and Jerks (115/80) AMRAP 7 minutes 7 box jumps 14 kettlebell swings Post your scores to the Whiteboard.

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WOD Oct 31

Workout of the Day Snatch Complex 5 Sets: Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts WOD 15-12-9 reps for time

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WOD Oct 30

Workout of the Day Strength Push press 10-8-6-4-2 Conditioning WOD 3 Rounds For Time: 3 Rope Climbs / 5 Sit to Stands 10 C2B 15 Burpee Box Jump Overs (24/20) Midline 3 Rounds, Not For Time: 7 Inchworms 25 Weighted AbMat Sit-ups Post your scores to the Whiteboard.

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WOD Oct 29

Workout of the Day 5 EMOM Power Clean + Hang Squat Clean + Split Jerk Deadlift Heavy Set of 6-4-2 “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 7 Deadlifts (225/155) Post your scores to the Whiteboard.

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WOD Oct 28

Workout of the Day Partner WOD For time: 40 burpees 80 push-ups 120 walking lunges 160 squats 120 walking lunges 80 push-ups 40 burpees Post your scores to the Whiteboard.

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WOD Oct 27

Workout of the Day Partner WOD 100 Double Unders then 3 Rounds 20 Hang Cleans 20 Turkish Get-ups 20 KBS 20 SA OHS 20 Chin-ups then 100 Double Unders Post your scores to the Whiteboard.

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WOD Oct 26

Workout of the Day CORE Back Squats 2 x 6 2 x 4 2 x 2 Tabata push jerk Rest 2 minutes Tabata chest-to-bar pull-up Rest 2 minutes Tabata push-up Rest 2 minutes Tabata hang snatch The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Men: 95

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WOD Oct 25

Workout of the Day Skill 4 Min EMOM :15 Dead Hang :15 rest :15 Hanging Straight Leg Lifts :15 Rest Snatch Skill 5 min EMOM 3 Rounds Power Snatch + Hang Squat Snatch 15 min AMRAP 30 Double Unders, 10 Dumbbell Power Cleans 30 Double Unders, 10 Dumbbell Hang Squat Cleans 30 Double Unders, 10

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WOD Oct 24

Workout of the Day Alternating On the Minute x 10: Even Minutes: Burpees (4-6-8-10-12) Odd Minutes: Push Press (10-8-6-4-2) “Boats and Toes” Partner WOD For Time : 40-30-20-10: Calorie Row Burpee Box Jump (24/20) Directly Into… 40-30-20-10: Toes to Bar DB Snatches Cash Out: 100′ OH Walking Lunge Post your scores to the Whiteboard.  

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WOD Oct 23

Workout of the Day CORE 5 Rounds :20 seconds Alternate EXT Holds on GHD Hollow Rock Hold SKILL 5 min EMOM 6 Devil Press WOD 2 Rounds 15 Front Squat 15 TTB 15 FS 15 HSPU 15 FS 7 Bar M/U / C2B Post your scores to the Whiteboard.

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WOD Oct 22

Workout of the Day Skill 5 Rounds Handstand holds / Shoulder taps Strength Pendalay Rows 5 x 5 WOD 50-40-30-20-10 Wall Ball Sit-ups Double Unders Post your scores to the Whiteboard.

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WOD Oct 21

Workout of the Day WOD 10 rounds for time of: 10 back squats 100-m sprint / 1 LAP Rest 30 seconds. Men: 135 lb. Women: 95 lb. Post your scores to the Whiteboard.

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Sat Oct 20

Workout of the Day No Classes today!! PLEASE COME SUPPORT OUR 5TH ANNUAL PANCREATIC CANCER THROWDOWN THERE WILL BE FOOD, WINE, CLOTHING, SUPPLEMENT VENDORS PLUS AMAZING ATHLETES COMPETING FOR A GREAT CAUSE Post your scores to the Whiteboard.

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WOD Oct 19

Workout of the Day 6 min Weighted Plank :30 on / :30 off 8 min EMOM 2 Hang Snatch work up to a heavy 2 11 min AMRAP 9 Push Press 15 KBS 21 K2E 20 Jump Lunges 36 Double Unders Post your scores to the Whiteboard.

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WOD Oct 18

Workout of the Day 3 Sets, Not for Time: 21 GHD SIt-Up 27 Banded Good Mornings 8 min Split Jerk Build to a 1RM 2 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean

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WOD Oct 17

Workout of the Day Single-dumbbell overhead squat 5-5-5-5-5 reps PER ARM 16-12-8-4 DB SNATCH (PER ARM) BURPEE BOX OVERS 2 rounds for time of: 400-m run 200-m farmers carry Post your scores to the Whiteboard.

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WOD Oct 16

Workout of the Day Warm-up Prep Midline 3 Supersets: Max Effort L-Sit Hold 100 Meter Front Rack KB Carry Rest 1 Minute Between Sets Back Squat 2×4 @ 80% 2×3 @ 85% 2×2 @ 90% “JT” 21-15-9: Handstand Push-ups Ring Dips Push-ups Post your scores to the Whiteboard.

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WOD Oct 15

Workout of the Day Warm-up Conditioning 2 Rounds (Rotating on the 2 Minute): Minutes 1-2: 30/24 Calorie Row Minutes 3-4: 50 Wall Ball Minutes 5-6: 125 Double Unders Midline 100 Weighted AbMat Sit-Ups Reps 1-25: Heaviest Load Reps 26-50: Slightly Lighter Reps 51-75: Slightly Lighter Reps 76-100: No Load 12 min AMRAP: 7 Power Cleans

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WOD Oct 14

Workout of the Day “Dork” 6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Post your scores to the Whiteboard.

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WOD Oct 13

Workout of the Day HAPPY EARLY B-DAY BMFB Partner WOD 100 OWL 80 Push-ups 60 Devil Press 40 Sand Bag over the Shoulder 20 Bear Complex Post your scores to the Whiteboard.

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WOD Oct 12

Workout of the Day Skill Waiters carry 6 Rounds Strength Deadlifts 5-4-3-2-1 WOD 30 hanging knee-raises 40 single-arm dumbbell thrusters 50 dumbbell box step-overs 40 single-arm dumbbell thrusters 30 hanging knee-raises Post your scores to the Whiteboard.

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WOD Oct 11

Workout of the Day Warm-up Strength 8 min EMOM 3 sets of: 3 Jerk Drives + 1 Jerk 5 sets of: 2 Split Jerks Skill 5 Supersets of 6 Strict Pull-ups 9 Floor DB Bench WOD 4 Rounds of 20 Airsquats 15 Hang Cleans 95/65 rest 2 Min 50 Ring Rows 50 SDHP 95/65 Post

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WOD Oct 10

Workout of the Day CORE 4 Rounds 10 Windshield Wipers 10 Reverse Crunch 10 Bicycles 10 Hollow Rock ****Challenge–do entire round without breaking, then rest btwn rounds “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (70/53) 30 Front Squats (115/80) 30 Sit-ups 30 Push Press (115/80) 30

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WOD Oct 9

Workout of the Day Warm-up Skill 4 x 10 Hollowrock Supermans Strength 6 Min EMOM 6 Back Squats 50-60% As many pushups in between sets WOD 9 Min AMRAP 3-6-9……. Thrusters 75/55 TTB Post your scores to the Whiteboard.

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WOD Oct 8

Workout of the Day 12-10-8-6: Dumbbell Strict Presses (Each Side) After Each Set: 21 GHD Sit-ups Followed by… 100 Band Pull-Aparts Teams of 3 4 laps 100 Hang Snatches (135/95) 80 Overhead Squats (135/95) 60 Squat Snatches (135/95) Post your scores to the Whiteboard.

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WOD Oct 7

Workout of the Day 150 Double Unders 10 Rounds: 6 Chest to Bar Pull-ups, 9 Handstand Push-ups, 12 Alternating Pistols ROW 2000 M Post your scores to the Whiteboard.

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WOD Oct 6

Workout of the Day Partner WOD 100 Double Unders 80 DB Snatch 60 Wall Ball 40 Push-ups 20 Ring Pull-ups Post your scores to the Whiteboard.

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WOD Oct 5

Workout of the Day Warm-up CORE 21-15-9 V-ups Bird Dogs Russian Twist 6 min EMOM Clean Pull + Squat Clean + Front Squat + Jerk WOD 5 Rounds 30 Double Unders 20 DB Snatch 5 HSPU Post your scores to the Whiteboard.

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WOD Oct 4

Workout of the Day Skill 5 Rounds :30 intervals Waiter Hold on 1 hand Overhead hold on the other walking around is optional Strength Push Press 7 Min Work up to a heavy 2 X 3 For Time: 2 Laps Med Ball Run 21 Thrusters (115/85) 2 Lap Med Ball Run 21 Burpee Box Jump

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WOD Oct 3

Workout of the Day CORE 4 Rounds :15 Dead Hang :20 Prone Hold :25 Crab Hold Strength 6 Min EMOM 6 Front Rack Lunges WOD AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/75) 6 C2B / 3 Bar M/U Post your scores to the Whiteboard.

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WOD Oct 2

Workout of the Day Skill On the Minute x 6: Snatch Pull + Hang Snatch + Hang Squat Snatch Gymnastic Conditioning AMRAP 6: 1 Toes to Bar 1 Handstand Push-ups 2 Toes to Bar 2 Handstand Push-ups 3 Toes to Bar 3 Handstand Push-ups … Continue to Climb by 1 Rep Each 5 Rounds For

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WOD Oct 1

Workout of the Day Strength Back Squat 6 Min EMOM 6 reps each “Two Tone” 30-20-10: Hang Clean (115/80) 3 Laps/ 2 Laps / 1 Lap Directly into… 10-20-30: Deadlifts (205/145) 20-40-60 Double Unders Post your scores to the Whiteboard.

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WOD Sept 30

Workout of the Day Heartburn” For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees Post your scores to the Whiteboard.

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WOD Sept 28

Workout of the Day Warm-up Prep For Time: 30 Manmakers (35’s/20’s) “Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) … Up by (2’s) until finish Post your scores to the Whiteboard.

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WOD Sept 27

Workout of the Day Midline 4 Rounds: :20 Ring Dip Support Hold :25 GHD Supine Hold :30 Hand Stand Hold Barbell Bench Press: 4×8 Dumbbell Close Grip Floor Press: 4×15 Weighted Sit-ups: 4×15 WOD 40 Chest to Bar Pull-ups 30 Front Squats (115/85) 20 STO Post your scores to the Whiteboard.

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WOD Sept 26

Workout of the Day Warm-up Skill 5 Rounds :10 Seconds Inverted Barbell Row Hold :15 Seconds Double Kettlebell Static Squat Hold :20 Seconds Lying HollowRock hold Strength 5-4-3-2-1 Deadlift WOD “Gwen” 15-12-9: Unbroken Clean and Jerks you choose your weight Post your scores to the Whiteboard.

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WOD Sept 25

Workout of the Day 10 min Work on one Gymnastic for Belt 3 Sets: 12 Barbell Good Mornings 36 Hip Extensions Teams of 3: 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell-Facing Burpees RD1   115/85 RD2   95/65   Post your scores to the Whiteboard.

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WOD Sept 24

Workout of the Day Warm-up Prep 3×10 – Alternating Pistols 3×8 – Ring Dips 3×6 – Strict Pull-ups For Time: 200 Meter Run, 21 Power Snatches 200 Meter Run, 21 Overhead Squats 200 Meter Run, 15 Power Snatches 200 Meter Run, 15 Overhead Squats 200 Meter Run, 9 Power Snatches 200 Meter Run, 9 Overhead

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WOD Sept 23

Workout of the Day WOD 3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box Post your scores to the Whiteboard.

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WOD Sept 22

Workout of the Day WOD 5 Rounds 5 Push-ups 5 Airsquats 5 Sit-ups 5 Burpees 5 Pull-ups 10-8-6-4-2 Back Squats 1 Lap in between Post your scores to the Whiteboard.

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WOD Sept 21

Workout of the Day Warm-up Prep CORE 5 Rounds 10 Windshield Wipers 10 Bicycles 10 Sec Hollow Rock Hold WOD 8 min AMRAP 8 DB Snatch 8 Ring Pull-ups 8 DB Thrusters 8 K2E Post your scores to the Whiteboard.

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WOD Sept 20

Workout of the Day Warm-up Prep Strength Front Squat 2×4 @ 70% 2×3 @ 75% 2×2 @ 80% Alternating On the Minute x 10 (5 Rounds) Even Minutes – 5 Push Presses Odd Minutes – 30 Seconds Max Bar Dead Hang Conditioning 3 Rounds For Time: 21 Wall Ball 15 Pull-ups 9 Box Jump Overs

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WOD Sept 19

Workout of the Day Warm-up Prep Conditioning 2 Rounds For Time: 75 Double Unders 25 Handstand Push-ups Strength Sumo Deadlifts 5 x 5 WOD 4 Rounds: 2 Laps 15 Sumo Deadlift High Pulls (95/65) 9 Burpee Box Jump Overs (24/20) Body Armor 50 Floor Bench Press Repetitions (50/35) *Every Break: 15 GHD Sit-ups Post your

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WOD Sept 18

Workout of the Day Warm-up Prep Strength 8 min EMOM Snatch Pull + Hang Squat Snatch + Squat Snatch WOD “Lucky 7’s” 5 Rounds: 7 Bar Muscle-Ups / C2B Pull-ups 7 Dumbbell Clusters (50’s/35’s) Conditioning 3 Rounds For Time: 21/15 Calorie Row 21 Lying Hollow Rock Post your scores to the Whiteboard.

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WOD Sept 17

Workout of the Day Warm-up Prep Clean and Jerk Complex On the 2:00 x 6: Hang Power Clean Hang Squat Clean Push Jerk Split Jerk 3 rounds for time of: Run 400 meters 10 Hang Squat Cleans 10 shoulder-to-overheads Post your scores to the Whiteboard.

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WOD Sept 16

Workout of the Day WOD “Dead Meat” For Time: 1 Mile Run, 100 Double Unders, 21 Deadlifts 800 Meter Run, 100 Double Unders, 15 Deadlifts 400 Meter Run, 100 Double Unders, 9 Deadlifts Each round the deadlifts get heavier Post your scores to the Whiteboard.

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WOD Sept 15

Workout of the Day Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 (AMRAP in time remaining) Post your scores to the Whiteboard.

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WOD Sept 14

Workout of the Day Warm-up Prep Strength Tempo Back Squat 6 Sets of 2 Climbing to a moderate load. 5 second negative, 1 second pause in bottom. WOD 3 rounds for time of: 25 dumbbell push jerks 50 double-unders 25 weighted step-ups 50 double-unders Post your scores to the Whiteboard.

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WOD Sept 13

Workout of the Day Warm-up Prep Core With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight,

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WOD Sept 12

Workout of the Day Warm-up Prep Snatch Complex 6 Sets, On the 2:00: Power Snatch + Hang Squat Snatch + Squat Snatch (60% – 65% – 70% – 75%x3) For time: 21 squat snatches 30 push-ups 15 squat snatches 24 push-ups 9 squat snatches 18 push-ups Post your scores to the Whiteboard.

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WOD 9/11

Workout of the Day NEVER FORGET Warm-up Prep 2 x thru together 30 Seconds of each Jumping Jacks PU to Down Dog Airsquats Moment of Silence to reflect on all you have to be thankful for WOD “343” Honor the fallen FF who died in 9/11 Duty, Honor, Courage 100 Deadlifts 145/105 100 Power Cleans

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WOD Sept 10

Workout of the Day Strict Handstand Push-ups 20 Repetitions Rest 1 Minute 16 Repetitions Rest 1 Minute 12 Repetitions Rest 1 Minute 8 Repetitions Conditioning AMRAP 10: 10 Overhead Squats (95/65) 10 Box Jumps (24/20) 10 Toes to Bar 10 Calorie Row Post your scores to the Whiteboard.

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WOD Sept 9

Workout of the Day 3 Rounds For Time: 60 Air Squats 21 Sit-ups 15 Hang Power Cleans (155/105) 9 Push-ups Post your scores to the Whiteboard.

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WOD Sept 8

Workout of the Day Warm-up Busting out the Toys!!! Post your scores to the Whiteboard.

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WOD Sept 7

Workout of the Day Warm-up Prep For Time: 200 Meter Run 21 DB Snatch 50/35 18 Handstand Push-ups 15 DB Snatch 12 Handstand Push-ups 9 DB Snatch 6 Handstand Push-ups 200 m Run Not For Time: 30 Weighted Sit-ups 40 GHD 50 Sit-Ups Rest 2 Minutes 30 Weighted Hip Extensions 40 Empty Barbell Good Mornings

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WOD Sept 6

Workout of the Day Squat Clean Thruster Ladder For Time: 10 Reps @ 95/65 8 Reps @ 115/75 6 Reps @ 135/85 4 Reps @ 155/95 2 Reps @ 175/105 “Flash Flood” 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65) CORE 10-8-6-4-2 Dead Bugs 50-40-30-20-10 Bicycles Post your scores to the Whiteboard.

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WOD Sept 5

Workout of the Day Warm-up Prep Strength Stiff Legged Deads 2 x 8 2 x 6 2 x 4 WOD 2 Rounds: 21 Deadlifts (135/95) 15 Barbell-Facing Burpees 9 Push Jerks (135/95) Coaches Challenge–3rd Round Post your scores to the Whiteboard.

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WOD Sept 4

Workout of the Day WARM_UP PREP Front Squat 5 Reps @ 75% 4 Reps @ 80% 3 Reps @ 85% 2 Reps @ 90% 1 Rep @ 93-95% For Time: 30 Chest to Bar Pull-Ups 2 laps 15 Power Snatches (135/95) 2 laps 15 Power Snatches (135/95) 2 laps 30 Chest to Bar Pull-Ups Post

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WOD Sept 2

Workout of the Day Warm-up Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar Post your scores to the Whiteboard.

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WOD Sept 1

Workout of the Day WOD 150 Wall Balls EMOM 10 Push-ups Post your scores to the Whiteboard.

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WOD Aug 31

Workout of the Day Warm-up Skill 8 min EMOM 5 Deadlifts Work up to a heavy WOD 9 min AMRAP 9 KBS 9 STO 9 DB Step-ups 9 Sit-ups Post your scores to the Whiteboard.

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WOD Aug 30

Workout of the Day Warm-up CORE 3 RDS 6 Alt Single Leg TTB 3 Strict TTB / 6 Straight leg lifts Max Effort L-sit Hang WOD 3 Rounds of 5 Min AMRAP 1 Lap 4 Dips 8 TTB 12 Lunges Max Clean + Jerk 115/85 135/95 155/105 Post your scores to the Whiteboard.

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WOD Aug 29

Workout of the Day Warm-up Strength 10 Min EMOM BEAR COMPLEX *getting heavier each round WOD PARTNER 60 Burpee Box Overs 50 WB Push-ups 40 Pull-ups 30 OH BD Lunges 20 DB Hang Cleans Post your scores to the Whiteboard.

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WOD Aug 28

Workout of the Day Warm-up Strength Front Squat 5 x 5 WOD Burpee 1-10 Thrusters 10-1 Post your scores to the Whiteboard.

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WOD Aug 25, 2018

Workout of the Day AMRAP 4 Autism 32 Minute Partner AMRAP 1 Partner works, 1 Partner Rests 58 Burpees Over Sandbag 58 Thrusters with Sandbag 58 Over the Shoulder with Sandbag 400m Partner Sandbag Run Post your scores to the Whiteboard.

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WOD August 24, 2018

Workout of the Day Back Squat 5 x 5 70-80% *write your weight down on your belt test! then For Time 8-12-15-18 Deadlifts DB Hang Clean then Cardio 50-40-30-20-10 Double Unders (2:1) 10 Burpees then AMRAP 4 AUTISM *Fundraiser Partner WOD Tomorrow* Bring a Friend! Post your scores to the Whiteboard.

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WOD August 23, 2018

Workout of the Day CORE 4 Rounds 10 Hollow Rocks 10 V-Ups 10 Tucks 10 Seconds Tuck Hold then For Time 10-20-30-40 Pistols DB Snatch Then… Post your scores to the Whiteboard.

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WOD Aug 22, 2018

Workout of the Day Muscle Ups Slow and controlled positions on the rings 5 x 5 then Kelly 5 Rounds Wood Post Right and 1 Building Lap 30 Box Jumps 30 Wall Balls Post your scores to the Whiteboard.

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WOD Aug 21, 2018

Workout of the Day Bench Press 5 x 5 then Cindy 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Squats * Write your score on your belt test sheet! Post your scores to the Whiteboard.

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WOD Aug 20, 2018

Post your scores to the Whiteboard. Workout of the Day Snatch Complex Burgener Barbell Cycle Snatch Grip with PVC Pipe 2 min x 1 min rest (x3) then Isabel 30 Snatches For Time then Cardio Bike/Row Max Cal 5 min, 20 High Box Step Ups 4min, 20HBSU 3min, 20 2min, 20 1 min, 20 Post

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WOD Aug 18

Workout of the Day “300” 10 Rounds 5 Strict Pull Ups 10 DB/KB movement* 15 Sits Ups *DB/KB movement changes each round then STRETCH! Join us for Yoga Sunday morning at 9:00 Post your scores to the Whiteboard.

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WOD Aug 17

Workout of the Day Skill 10 Rounds 1 Wall Walk + 10 Shoulder Taps then 2 Rounds For Time 10 Pull Ups 20 Bar Facing Burpees 30 Deadlifts 155/105 40 Wallball 20/14 Post your scores to the Whiteboard.

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WOD Aug 16

Workout of the Day Skill Core: 3 Rounds 10 Supermans 20 Sideways Scissor Kicks 30 Reverse Crunch then For Time: 1 Round 1 WPR 80 DUs 21 Thrusters 95/65 2 Rounds 1 WPR 40 DUs 15 Thrusters 3 Rounds 1 WPR 20 DUs 9 Thrusters then Stretch Stretch and Cool Down! Post your scores to

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WOD Aug 15

Workout of the Day SKill Burgener Barbell Cycle 2 Minutes + 1 Min Rest x 3 *slow as possible – this is not an AMRAP then Big Clean Complex 6 Rounds High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press HHSC + HSC + SC + Push Jerk HHSC +

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WOD Aug 14

Workout of the Day Skill Snatch Pull into Snatch High Pull 3 x 3 Snatch 5 x 3 then 10 Min AMRAP: 5 Power Snatch 135/95 10 Burpees 15 Toes to Bar then Cardio: 3 RDS Bike/Row 15 CAL 10 Burpees Post your scores to the Whiteboard.

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WOD Aug 13

Workout of the Day Skill Split Jerks 5 x 5 then Partner For Time: 60 Box Jump Overs 50 DB STO 40 Ring MU/ Ring Pull Ups 30 KB Lunges Post your scores to the Whiteboard.

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WOD Aug 12

Workout of the Day For Time 3 Rounds 12 KBS 15 KTE 18 Ball Slams 1 Building Lap Med Ball “Pill” Carry then Yoga Join us for Yoga at 9:00am! Post your scores to the Whiteboard.

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WOD Aug 11

Workout of the Day Warm-up WOD ”31 Heroes” Teams of 2 AMRAP 31 min 8 Thrusters (155/105) 6 Rope Climbs / 12 Strict Pull-ups 11 Box Jumps (30/24) One partner working inside. Wood Post Right with Medicine Ball.  Switch upon return from run. Post your scores to the Whiteboard.

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WOD Aug 10

Workout of the Day Warm-up CORE WOD 10-9-8-7-6-5-4-3-2-1 Front Squat 135/95 TTB Wall Balls Push-ups Post your scores to the Whiteboard.

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WOD Aug 9

Workout of the Day For Time: 30 Strict Handstand Push-ups Strict Pull-ups Max Set ”Hot Sauce” AMRAP 3: 63 Double unders 21 Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3 min 45 Double Unders 15 Burpees Max Overhead Squats (95/75) rest 3 minutes AMRAP 3: 27 Double Unders 9 Burpees Max Overhead Squats

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WOD Aug 8

Workout of the Day Warm-up DB Box Step Overs 4 x 6 WOD 20 Hang Squat Cleans 10 Box Jumps 16 HSC 8 BXJ 12 HSC 6 BXJ 8 HSC 4 BXJ 4 HSC 2 BXJ Coaches Challenge.  Increase weight each round Post your scores to the Whiteboard.

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WOD Aug 7

Workout of the Day Warm-up Back Squat 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82% 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% All Sets completed On the 2:00 WOD 3 Rounds For Time: 50

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WOD AUG 6

Workout of the Day Belt Program Work 10 min Midline Not For Time: 3×8 Glute Ham Raises 50 Weighted Sit-ups ”Girls Gone Wild” “Fran” 21-15-9 Thrusters (95/65) Pull-ups “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Post your scores to the Whiteboard.

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WOD Sun Aug 5

Workout of the Day WOD “JAG” Wood Post Left 28 KBS 28 Strict Pull-ups 28 KB Clean n Jerk 28 Strict Pull-ups Wood Post Left CORE 50 V-ups 50 Bicycles 50 Flutter Kicks 50 Mtn Climbers   Post your scores to the Whiteboard.

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WOD Aug 4

Workout of the Day “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (155/105) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (155/105) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (155/105) Post your scores to the Whiteboard.

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WOD Aug 3

Workout of the Day Box Front Squat On the Minute x 10 – 1 Repetitions Building to a Heavy “Fran” on the 0:00: 21-15-9 Thrusters (95/65) Pull-ups Midline Not For Time: 3×8 GHD  Ext 50 Weighted Sit-ups Post your scores to the Whiteboard.

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WOD Aug 2

Workout of the Day Midline Not For Time: 75 Empty Bar Good Mornings 75 Glute Bridges WOD “Sherrard” 10 Min AMRAP 2 Laps 7 Burpee Box Overs 8 K2E 18 Wall Ball Cash Out: 100 Empty Bar Bicep Curls This is Honor of Texas Officer David Sherrard He was killed in the line of Duty

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WOD Aug 1

Workout of the Day Power Clean + Front Squat + Push Jerk Build to a Heavy Complex 3. “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Post

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WOD July 31

Workout of the Day Rope Climb 10 Rope Climbs ”Barbed Wire” 4 Rounds For Time: 400 Meter Run 20 Chest to Bar Pull-ups 20 Handstand Push-ups 40 AbMat Sit-ups 40 Air Squats Post your scores to the Whiteboard.

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WOD July 30

Workout of the Day Warm-up CORE 3 Rounds 30 Deadbugs 30 sec Plank 30 Hollowrocks WOD Crossfit Total Find your 1 rep Max for Back Squat Shoulder Press Deadlift 4 Min each lift 3 attempts per lift Combined total weight is your score Post your scores to the Whiteboard.

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WOD July 29

Workout of the Day Warm-up Endurance WOD Wood Post L 100 Double Unders Wood Post R 80 Bicycles Wood Post R 60 Push-ups Lap 40 K2E Lap 20 Burpees Wood Post Left Post your scores to the Whiteboard.

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WOD July 28

Workout of the Day Partner WOD 100 reps of each Partner A doing reps Partner B building lap KBS Push Press Push-ups Hollow Rocks Cash Out 100 team sledgehammers 20 Tire Flips Post your scores to the Whiteboard.

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WOD July 27

Workout of the Day Push Press Build to 6 Rep Max WOD For Time: 100 Double Unders 80 Dumbbell Snatches (50/35) 60 Sit-Ups 40 Push Jerks (135/95) 20 Power Cleans (135/95) 30 Front Rack Walking Lunges Post your scores to the Whiteboard.

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WOD July 26

Workout of the Day Warm-up Snatch Technique 3 Sets of 4: Overhead Squats 3 Sets of 3: Snatch Drop 3 Sets of 2: Snatch Balance Hang Squat Snatch Build to a Heavy Single WOD For Time: 3 Rounds: 7 Squat Snatches (95/65) 7 Chest to Bar Pull-ups 7 Box Jumps Overs (24/20) Post your scores

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WOD July 25

Workout of the Day Warm-up Strict Pull-ups 5 Rounds, Not For Time: 6 M / 4 F Strength Deadlift Build to a Heavy Set of 8 WOD “Napalm” 2 Rounds For Time: 10 Bar Muscle-ups / C2B 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (20/14) Cash out 2 Rounds Males: 20 Calories Easy, 20

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WOD July 24

Workout of the Day Warm-up Skill Reverse Hyper-extensions on GHD 5 x 10 WOD 4 Rounds 1 Min in each Station GHD Rowers Banded Farmers Carry HSPU Rest 1 Min between Rounds Post your scores to the Whiteboard.

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WOD July 23

Workout of the Day Warm-up Strength Hamstring Drops 4 x 5 GHD Ext 4 x 5 WOD 15 Power Cleans 21 Box overs 12 Power Cleans 18 Box Overs 9 Power Cleans 15 Box Overs 6 PC 12 BO 3 PC 9 BO get heavier each round 95/105/115/125/135 65/75/85/95/105 Post your scores to the Whiteboard.

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WOD July 22

Workout of the Day Warm-up WOD 5 Min AMRAP 25 Squats 10 Burpees Rest 2 min 5 Min AMRAP 20 OWL 10 K2E rest 2 Min 5 Min AMRAP 7 Push-ups 10 V-ups Buidling Lap Post your scores to the Whiteboard.

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WOD July 21

Workout of the Day WOD “SAMAN” 8 Rounds 13 Deadlifts 185/125 17 Wall Ball 20/14 1 Lap Post your scores to the Whiteboard.

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WOD July 20

Workout of the Day Warm-up CORE 4 Rounds 10 Hollow Rocks 10 V-ups 10 Tuck-Ups WOD 3 Rounds for Time: 10 DB Snatch L 10 DB OHS L 10 Sit-ups 10 DB Snatch R 10 DB OHS R 10 Supermans Post your scores to the Whiteboard.

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WOD July 19

Workout of the Day Warm-up Strength Every 2:00 for 12:00 4 TNG Snatch Get Heavy 8 min AMRAP 10 Push-ups 10 Pistols 10 KBS Cash out 100 Bicycles Post your scores to the Whiteboard.

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WOD July 18

Workout of the Day Warm-up Weighted Hip Bridge 2 x 8 4 x 4 WOD 9 min AMRAP 3-6-9-12-15-and so on Devil Press 10 Mountain Climbers between each set Post your scores to the Whiteboard.

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WOD July 17

Workout of the Day Warm-up 5 Min EMOM 2 Snatch Balance 3 Pause OHS (3 sec at bottom) 4 OHS (regular speed) light weight WOD 12 Min CAP 4 Rounds 8 OHS 95/65 8 TTB 4 Burpees ….with remaining time find a Max Snatch Post your scores to the Whiteboard.

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WOD July 16

Workout of the Day Warm up Prep 5 min EMOM 2 Hang Cleans 2 Front Squats 2 STO Get heavier each round WOD 30 Chest to Bar 60 D/Us 20 Chest to Bar 40 Thrusters. 95/65 10 Chest to Bar 20 HSPU Post your scores to the Whiteboard.

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WOD July 15

Workout of the Day Warm-up WOD 50 D/U Odd Object Carry-WPR 50 D/U Farmers Carry Building Lap 50 D/U OWL to Street 50 D/U Pill Carry Building Lap 50 D/U Wood Post Left Post your scores to the Whiteboard.

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WOD July 14

Workout of the Day Partner WOD 50 Push-ups 50 TTB / K2E 50 Front Squats 50 Sit-ups 50 Box Jumps Wood Post Left Post your scores to the Whiteboard.

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WOD July 13

Workout of the Day Warm-up Strength Strict Press 5-4-3-2-1 WOD 2 Rounds for Time 400m Run 12 Push Press 12 Pull-ups Post your scores to the Whiteboard.

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WOD July 12

Workout of the Day Warm-up Strength Heavy Clean High Pull 3 x 6 3 x 3 WOD 16-12-8-4 DB Snatch 50/35 Hang Squat Cleans 115/85 Push-ups Post your scores to the Whiteboard.

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WOD July 11

Workout of the Day Warm-up Endurance Mile Run WOD 5 Rounds for Time 5 Deadlifts 275/185 10 Burpees Post your scores to the Whiteboard.

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WOD July 10

Workout of the Day Warm-up PREP 6 Min EMOM K2E Plank CORE 30-20-10 Alternating Cross V-ups Bird Dogs Bicycles WOD 21-15-9 KB Deadlifts Push Jerks Double Unders Post your scores to the Whiteboard.

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WOD July 9

Workout of the Day Warmup Prep 5 min Work on 2 Gymnastic movements in belt program Strength Back Squat 5-4-3-2-1 WOD 9 min AMRAP 6 Burpee Box Overs 6 Hang Cleans. 115/85 9 Wall Ball 9 HSPU Post your scores to the Whiteboard.

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WOD July 8

Workout of the Day Warm-up WOD Wood Post Left 50 Push-ups 50 Sit-ups Wood Post L 50 Push-ups 50 Sit-ups Wood Post L Post your scores to the Whiteboard.

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WOD July 7

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WOD July 6

Workout of the Day Warm-up Core 3 Rounds 10 Dragonflies 20 Hanging Knee Raise 30 Deadbugs Partner WOD KBS / Bicep Hold Chin up / OH Hold Hang Clean / Plank Hold Pistol / Hollow Rock Hold HSPU / Wall Sit Accumulate 60 reps of each while your partner holds other movement Post your scores

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WOD July 5

Workout of the Day Warm-up Skill Snatch Progression 3 x 4 Sotts Press          Light 3 x 4 Snatch Balance  Medium 3 x 4 OHS                     Challenging 20-16-12-8-4 Wall Ball TTB Alt DB Snatch Post your scores to the Whiteboard.

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WOD July 4th

Workout of the Day warm-up TEAM WOD Teams of 3 “1776” Post your scores to the Whiteboard.

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WOD July 3

Workout of the Day Warm-up Skill HSPU / HS Walk WOD “Big Bang” 50 Power Cleans for time 155 / 105 Post your scores to the Whiteboard.

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WOD July 2

Workout of the Day Warm-up Stiff Legged Deads 10-8-6-4-2 WOD 7 min AMRAP 7 DB Thrusters 1 lap rest 5 min 7 min AMRAP 12 FR DB Lunges 6 Burpees Post your scores to the Whiteboard.

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WOD July 1

Workout of the Day Warm-up WOD 3 Rounds 50 Med Ball Cleans 20 Sit-ups WPR Post your scores to the Whiteboard.

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WOD June 30

Workout of the Day Warm-up WOD “NUTTS” 10 HSPU 15 Deadlift 25 Box Jumps 50 Pull-ups 100 Wall Ball 200 D/U’s Wood Post Left Post your scores to the Whiteboard.

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WOD June 29

Workout of the Day Warm-up Core 100 Flutter Kicks 20 Strict TTB 20 Tuck Ups 20 Plank K2E 20 Supermans 20 Lying Hollow Rocks 100 Flutter Kicks WOD For Time: 30 STO 30 Pull-ups WPR 20 STO 20 Pull-ups WPR 10 STO 10 Pull-ups WPR Post your scores to the Whiteboard.

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WOD June 28

Workout of the Day Warm-up Deadlift 5 x 5 Every 2 min until you tap increase reps by 2 each round 5 KBS 5 Goblet Squats 20 D/U’s 7,7,20 9,9,20 and so on Post your scores to the Whiteboard.

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WOD June 27

Workout of the Day Warm-up Strict Pull-ups 10-1 GHD 1 – 10 21-15-9 Ring Dips Push Press Cash Out Wood Post L Post your scores to the Whiteboard.

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WOD June 26

Workout of the Day Warm-up Turkish Get-ups 3 x 3 each side Get Heavy!!! WOD 20 Min AMRAP WPR 20 Burpees 20 Double Unders 20 FR DB Lunges Post your scores to the Whiteboard.

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WOD June 25

Workout of the Day Warm-up Strength Back Squats 5 x 5 WOD 4 RDS 15 Wall Ball 18 ALT DB Snatch 21 Box Jumps 1 Lap Post your scores to the Whiteboard.

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WOD June 24

Workout of the Day Warm-up WOD Double Isabell 60 Power Snatches EMOM 6 Burpees Post your scores to the Whiteboard.

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WOD June 23

Workout of the Day Warm-up WOD Wood Post Left then 4 Rounds 12 Clean + Jerk 135/85 12 KBS 53/35 12 OWL 45/25 then WPR Post your scores to the Whiteboard.

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WOD June 22

Workout of the Day Warm-up CORE 4 Rounds 20 Bird Dogs 15 Sit-ups 10 Lying Hollowrocks WOD 30-20-10 Thrusters 95/65 SDHP 95/65 Wall Ball Lap after each set Post your scores to the Whiteboard.

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WOD June 21

Workout of the Day Warm-up Strength Snatch Pulls 2 x 8 2 x 6 2 x 4 WOD 7 Min AMRAP 9 Power Snatch 7 C2B 5 Burpee Box Overs Post your scores to the Whiteboard.

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WOD June 20

Workout of the Day Warm-up Tabata Pull-ups Push-ups Sit-ups Airsquats Partner WOD Run 50 Sit-ups 50 DB Snatch 50 Box Jump Overs 50 TTB 50 OHS 50 Ring Dips Run Post your scores to the Whiteboard.

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WOD June 19

Workout of the Day Warm-up Strength Front Squat 2 x 8 2 x 6 2 x 4 WOD 8 Min AMRAP 10 Deadlift 8 Hang Cleans 6 Front Squats 30 Double Unders 155/105 135/95 115/85 Post your scores to the Whiteboard.

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WOD June 18

Workout of the Day Warmup Clean high pulls 2×8 2×6 2×4 WOD 4 rounds for time Building lap 16 KBS 12 K2E Post your scores to the Whiteboard.

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WOD June 17

Workout of the Day Warm-up HAPPY FATHER’s DAY WOD 21 DB Thrusters WPR 18 DB Thrusters WPR 15 DB Thrusters WPR 12 DB Thrusters WPR Post your scores to the Whiteboard.

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WOD June 16

Workout of the Day Warm-up WOD Run Pull Push Flip Tires, Sleds, Sledge Hammers Post your scores to the Whiteboard.

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WOD June 15

Workout of the Day Warm-up Core 21-15-9 V-ups Ab Rollouts WOD 60 Push-ups 50 DB Snatch 40 Goblet Squats 30 Floor Bench 20 OWL 10 HSPU Post your scores to the Whiteboard.

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WOD June 14

Workout of the Day Warm-up Strength Bulgarian Lunges 4 x 6 each leg WOD 100 Box Jump Overs every time you stop do 6 TTB Post your scores to the Whiteboard.

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WOD June 13

Workout of the Day warm-up 6 Min EMOM KB/DB 2 sets Deadlift + Row + Clean + Push Press WOD 13 Min AMRAP 7 Burpee Deadlifts KB/DB 7 Wall Ball Post your scores to the Whiteboard.

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WOD June 12

Workout of the Day Warm-up Strength Hang Clean 10-8-6-4-2 WOD 30 Hang Cleans 10 Burpee over Bar 20 Power Cleans 20 BoB 10 Squat Cleans 30 BoB 115/75 95/65 Post your scores to the Whiteboard.

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WOD June 11

Workout of the Day Warm-up Push Press 10-8-6-4-2 WOD 4 Rounds 60 sec Handstand Hold 60 Static Hang Hold 15 DB Push Press 15 Weighted Pull-ups Scaling Intermediate :45 seconds Strict Beginner Bear Crawl hold Assisted Hang Ring Rows Post your scores to the Whiteboard.

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WOD June 10

Workout of the Day Warm-up WOD Helen 3 Rounds Run 400 M 21 KBS 12 Pull-ups Post your scores to the Whiteboard.

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WOD June 9

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WOD June 8

Workout of the Day Warm-up Strength Sumo Deads 5 x 5 WOD 21-15-9 Deadlifts 225/135 2 laps Post your scores to the Whiteboard.

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WOD June 7

Workout of the Day Warm-up Core 4 Rounds 15 Sit-ups 15 Bird Dogs 15 Lying Hollow Rocks WOD Regionals Event 4 For Time 2 Rounds 10 Snatches 175/125 12 Burpees then 2 Rounds 10 Snatches 115/75 12 Burpees Post your scores to the Whiteboard.

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WOD June 6

Workout of the Day Warm-up Strength SA DB OHS 5 x 5 (each) PARTNER WOD Regional Event 5 50 HSPU 50 TTB 50 D/U’s 50 DB Box Step Overs 20 Right Arm DB OWL 20 Left Arm DB OWL Post your scores to the Whiteboard.

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WOD June 5

Workout of the Day Warm-up Strength Front Squats 10-8-6-4-2 WOD 3 Rounds 1 min of SDHP 1 Min of GHD Sit-ups / Sit-ups 1 Min of Push Press 1 Min of K2E 1 Min Rest 95/65 Post your scores to the Whiteboard.

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WOD June 4

Workout of the Day Warmup Skill 6 min EMOM 4 TNG Snatch WOD 8 min AMRAP 10 Chin-UPS 10 Pistols 10 KBS Post your scores to the Whiteboard.

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WOD June 3

Workout of the Day Warm-up WOD JAG Wood post R and lap 28 KBS 28 Strict Pull-ups 28 KB Clean n Jerk 28 Strict Pull-ups Wood Post R and lap Post your scores to the Whiteboard.

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WOD June 2

Workout of the Day Warm-up WOD Partner 2 Rounds 40 Wall Ball 40 Box Jumps 40 SA DB Thrusters 40 Sit-ups 40 OWL Post your scores to the Whiteboard.

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WOD June 1

Workout of the Day Warm-up Strength 8 Min EMOM Clean Complex: 1 Power Clean 1 Hang Clean 1 Hang Squat Clean WOD 2 Rounds For time 21 Deadlifts 30 D/U’s 2:1 15 HSPU 30 D/U’s 9 Front Squats 30 D/U’s 185/115 155/105 115/75 Post your scores to the Whiteboard.

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WOD May 31

Workout of the Day Happy Birthday JD!!!!! Warm-up Strength 10 Min to work to challenging complex 1 Strict Press 2 Push Press 3 Push Jerks WOD 3 Rounds 12 Hang Cleans 12 KBS 12 K2E Post your scores to the Whiteboard.

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WOD May 30

Workout of the Day Warm-up Strength Stiff Legged Deadlifts 5 x 5 WOD 11 Min AMRAP 12 FR KB/DB Step-ups 6 Burpees 1 Lap Post your scores to the Whiteboard.

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WOD May 29

Workout of the Day Warm-up CORE 3 Rounds 12 Bird Dogs 12 Dead Bugs 12 Bicycles WOD 8 Min AMRAP 10 Alt DB/KB Snatch 10 Sit-ups 10 DB/KB Push Press 10 Supermans Post your scores to the Whiteboard.

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WOD May 28

Workout of the Day Warm-up WOD MURPH 8:00 am and 9:00 am ONLY Post your scores to the Whiteboard.

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WOD May 27

Workout of the Day Warm-up WOD “COLLIN” 6 RFT 400 M Med Ball Carry 12 Push Press 95/65 12 Box Jumps 12 SDHP 95/65 Weighted Box Step ups as alternate to Box Jumps Post your scores to the Whiteboard.

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WOD May 26

Workout of the Day Warm-up WOD “Lumberjack 20” 20 Deadlifts 20 KBS 20 OHS 20 Burpees 20 Pull-ups 20 Box Jumps 20 DB Squat Cleans Run 400 M after each exercise Post your scores to the Whiteboard.

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WOD May 25

Workout of the Day Warm-up WOD 1 12 Min ALT EMOM 10 DB Snatch 10 Floor Bench WOD 2 75 Thrusters 95/65 Every time bar hits the ground perform 10 Push-ups Post your scores to the Whiteboard.

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WOD May 24

Workout of the Day Warm-up CORE 100 Flutter Kicks 20 V-ups 20 Bicycles 20 Plank knee to elbow 20 Supermans 20 Hollow Rocks 100 Flutter Kicks WOD 12 Min AMRAP 3 Squat Snatch 135/95 115/75 10 Wall Ball 1 Lap Post your scores to the Whiteboard.

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WOD May 23

Workout of the Day Warm-up Strength DB Split Squat 2 x 8 2 x 6 2 x 4 WOD 10-8-6-4-2 Clean and Jerk Chest to Bar Post your scores to the Whiteboard.

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WOD May 22

Workout of the Day Warm-up Strength Hip Bridge 3 x 6 3 x 4 Partner WOD 50 STO 50 TTB 50 Front Squats 50 Burpee over Bar Post your scores to the Whiteboard.

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