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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WOD May 21

Workout of the Day Warm-up Strength Deadlifts 10-8-6-4-2 WOD 4 RFT 10 Thrusters 14 Box Jumps 12 SDHP 12 Burpees 27 KBS Post your scores to the Whiteboard.

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WOD May 20

Workout of the Day Warm-up WOD 4 Rounds 20 KBS 20 Box Jumps 40 D/U’s 20 Burpees 20 Wallball Post your scores to the Whiteboard.

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WOD May 19

Workout of the Day Warm-up Partner WOD 150 Double Unders 2:1 150 Wall Balls 150 Weighted Sit-ups 150 Burpees Post your scores to the Whiteboard.

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WOD May 18

Workout of the Day Warm-up CORE 3 Rounds 10 V-ups :30 sec S Plank :30 sec S Plank 10 Weighted Sit-ups 5 Rounds 6 HSPU 4 Pistols 1 Rope Climb Post your scores to the Whiteboard.

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WOD May 17

Workout of the Day Warm-up Strength Bent over Row 5 x 5 WOD 21-15-9 Thrusters Pull-ups 30 D/U’s each Round Post your scores to the Whiteboard.

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WOD May 16

Workout of the Day Warm-up Strength Back Squat Program or do 10-8-6-4-2 WOD 30 SA OHS 20 TTB 10 Box over Burpee 20 TTB 30 SA OHS Post your scores to the Whiteboard.

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WOD May 15

Workout of the Day Warm-up Skill 4 Rounds 4 Muscle Snatch 4 OHS 4 Snatch Balance 4 Hang Snatch light to med weight WOD Isabell meets Karen 10 Rounds 3 Snatch 135/85 15 Wall Balls Post your scores to the Whiteboard.

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WOD May 14

Workout of the Day Warm -up Skill Med Ball Cleans 4 x 10 Banded Clean Pulls 4 x 6 WOD Hang Cleans Front Squat STO 3,3,3 155/105 2,2,2 175/115 1,1,1 195/125 Post your scores to the Whiteboard.

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WOD May 13

Workout of the Day Warm-up WOD “CINDY” MURPH TRAINING!!!!! Post your scores to the Whiteboard.

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WOD May 12

Workout of the Day Warm-up WOD 3 Rounds 20 Power Cleans 20 Wall Ball then 3 Rounds 20 KBS 20 HSPU then 3 Rounds 20 Jerks 20 T2B Post your scores to the Whiteboard.

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WOD May 11

Workout of the Day Warm-up Row 500 M Core 2 Rounds Deadbugs Plank w Reach 30 secs each Strength Back Squats 5 x 5 WOD 10 Pistols / 15 Goblet Squats 1 Building Lap 20 Pistols / 20 Goblets 2 Laps 30 Pistols / 25 Goblets 3 Laps Post your scores to the Whiteboard.

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WOD May 10

Workout of the Day Warm-up Strength DBL KB FR Step-ups 5 x 8 (each) WOD Tabata EB Thrusters OWL 45/25 T2B rest 3 min between Post your scores to the Whiteboard.

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WOD May 9

Workout of the Day Warm-up Building Lap Prep 3 Rounds 10 PVC Pass Thrus 5 Push ups 5 Squat Therapy 5 PVC Press Skill Review of Snatch Balance 5 x 3 Snatch Balance GET HEAVY WOD 3 Rounds 15 Bar Facing Burpees 12 Ring Dips 9 OHS 135/85 115/75 95/65 Post your scores to the

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WOD May 8

Workout of the Day Warm-up Prep 4 Rounds 15 Sec top of ring hold 15 sec bottom ring hold Skill Muscle Up Progressions WOD 10 Min AMRAP 3 Ring MU / 7 Pull-ups 15 KBS 50 Double Unders Cash Out 5 sets 10 Tricep Pushups 10 Hanging Leg Raises Max Effort EB Bicep Curls Post

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WOD May 7

Workout of the Day Warm-up 500 M Row Prep 2 Rounds 20 sec supine barbell chest to bar hold 10 muscle cleans from below knee 20 sec EB barbell OH hold Skill Kipping Pull-ups 10 Min WOD 1 “GRACE” rest 3 min WOD 2 Bodyweight FRAN 21-15-9 Burpees Pull-ups Post your scores to the Whiteboard.

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WOD May 6

Workout of the Day Warm-up Partner WOD 30 Cleans 30 TTB 30 DB Snatch 30 D/U’s 30 Thrusters 30 Pull-ups 30 Burpees 30 OWL Post your scores to the Whiteboard.

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WOD May 5

Workout of the Day Happy Cinco de Mayo WOD CHUBBY CHIEF Post your scores to the Whiteboard.

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WOD May 4

Workout of the Day Warm-up Skill “Sally” Back Squats WOD “Barbara” 20 Min AMRAP 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Airsquats Post your scores to the Whiteboard.

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WOD May 3

Workout of the Day Warm-up Skill CORE 3 Rounds 20 Flutter Kicks 20 sec Plank 20 Bicycles 20 Mtn Climbers 20 Russian Twists CHALLENGE–complete a full round before you rest WOD 4 RFT 15 Snatch 15 TTB 1 Building Lap Post your scores to the Whiteboard.

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WOD May 2

Workout of the Day Warm-up Skill Hollowrock 5 x 10 progress to hollow rock to lever WOD Partner 16 Min AMRAP 20 KBS 53/35 20 Push Press 115/85 95/65 20 Goblet Squats 53/35 Post your scores to the Whiteboard.

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WOD May 1

Workout of the Day Warm-up Strength Work up to a Heavy 5 x 3 Deadlift WOD 4 RFT 10 Thrusters 95/65 20 Burpee Box Overs 40 D/U’s 2:1 Post your scores to the Whiteboard.

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WOD Apr 30

Workout of the Day Warmup Skill 8 min EMOM 2 Rounds each Min Hang Snatch Snatch Balance OHS WOD 21-15-9 Power Clean HSPU Weighted Sit-up Post your scores to the Whiteboard.  

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WOD Apr 29

Workout of the Day Warm-up HERO WOD “NICK” 12 RFT 10 DB Hang Squat Cleans 6 Push-ups Post your scores to the Whiteboard.

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WOD Apr 28

Workout of the Day Warm-up WOD “Otis” Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight

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WOD Apr 27

Workout of the Day Warm-up Strength Front Squat 4 x 20 @ 60% + 1RM WOD 5 Rounds 7 Push Press 7 Push Ups 1 Building Lap Post your scores to the Whiteboard.

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WOD Apr 26

Workout of the Day Warm-up Strength Hang Squat Snatch 5 x 3 Work your way up to a heavy triple Partner WOD 4 Rounds 20 Wall Ball 30 DB Snatch 50 Double unders Post your scores to the Whiteboard.

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WOD Apr 25

Workout of the Day Warm-up Skill / Strength Double KBS Russian Heavy WOD 9 Min AMRAP 5 Thrusters 15 KBS Post your scores to the Whiteboard.

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WOD Apr 24

Workout of the Day Warm-up Skill / Strength 6 min EMOM Dead Pull High Pull Sumo Deadlift High Pull WOD 4 Rounds 5 Clean + Jerk 10 SDHP 15 K2E Post your scores to the Whiteboard.

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WOD Apr 23

Workout of the Day Warm-up Strength Stiff Legged Deadlifts 5 x 5 WOD 21-15-9 Deadlifts Pull-ups Box Jump Overs Post your scores to the Whiteboard.

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WOD Apr 22

Workout of the Day Warm-up HERO WOD “COE” 10 Rounds for Time 10 Thrusters 10 Push-ups 95/65 Post your scores to the Whiteboard.

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WOD Apr 21

Workout of the Day Partner WOD 20 Burpees 40 DL 20 Burpees 40 Cleans 20 Burpees 40 Push Press 20 Burpees 40 Pistols 20 Burpees 40 Snatch 4 Buidling Laps Post your scores to the Whiteboard.

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WOD Apr 20

Workout of the Day Warm-up Skill 5 Min EMOM 10 Sec Hollow Rock 10 Bicycles 10 Windshield Wipers WOD 10 MIN 3,6,9,12…….. HSPU KBS Box Jumps Post your scores to the Whiteboard.

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WOD Apr 19

Workout of the Day Warm-up Skill 8 Min EMOM 1 Deadlift 1 High Pull 1 Hang Clean 2 Squat Cleans WOD 15 Min AMRAP 4 T2B 6 Power Cleans 8 Push Ups 10 Dead Lifts One Bar / One Weight 155 / 115 135 / 95 115 / 85 Post your scores to the Whiteboard.

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WOD Apr 18

Workout of the Day Warm-up Strength Strict Pull-ups 10-9-8-7-6-5-4-3-2-1 Weighted WOD 5 Rounds 10 DB/KB Push Press 5 Bar M/U / 7 Pull-ups 5 Burpees Post your scores to the Whiteboard.

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WOD Apr 17

Workout of the Day Warm-up Strength Box Back Squats 5 x 5 WOD MEDBALL MADNESS 50 Med Ball Cleans 50 MB Thrusters 50 MB OHS 50 Wall Balls 50 MB OHS 50 MB Thrusters 50 MB Cleans Cash Out 25 Med Ball GHD Sit-ups / Ext Post your scores to the Whiteboard.

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WOD Apr 16

Workout of the Day Warmup Skill 10 Turkish Get-ups Each side Get heavier WOD 13 min AMRAP 14 OWL. 45/25 12 K2E 10 Sit-ups 36 D/U’s Post your scores to the Whiteboard.

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WOD Apr 15

Workout of the Day WOD “BROWN” 2 RFT 24 Deadlifts 225 / 155 24 Box Jumps 24 Wall Ball 24 Push-ups 24 Box Jumps 24 Wall Ball 24 Cleans 135 / 95 Post your scores to the Whiteboard.

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WOD Apr 14

Workout of the Day Warm-up WOD 10-8-6-4-2 Back Squats One Building Lap between Rounds Post your scores to the Whiteboard.

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WOD Apr 13

Workout of the Day HAPPY BIRTHDAY LISA MAC Warm-up Skill 3 Rounds :30 sec Plank R :30 Sec Plank L 15 Toe Touches 15 Hollow Rocks WOD 13 Min AMRAP 4 Bear Complex 13 Wall Ball 36 DB Snatch 82 Single Unders Post your scores to the Whiteboard.

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WOD Apr 12

Workout of the Day HAPPY BIRTHDAY OFFICER STEPHANIE !!!! Warm-up Skill 8 Min EMOM 1 Hang Clean 2 Front Squats 3 STO WOD 4 Rounds 10 Goblet Squats 8 Hang Snatch 6 STO 1 Rope Climb Post your scores to the Whiteboard.

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WOD Apr 11

Workout of the Day Warm-up Skill “ANNIE” WOD 2 min x 3 rounds 2 min Rest 10 Deadlifts 225/155 10 Box Overs Max Pull-ups 1 min AMRAP x 3 rounds 1 Min rest 15 KBS Max Burpees to plate Post your scores to the Whiteboard.

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WOD Apr 10

Workout of the Day Warm-up Strength Front Squat 5-4-3-2-1-1 WOD 10-8-6-4-2 Front Squat 185/115 HSPU Post your scores to the Whiteboard.

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WOD Apr 9

Workout of the Day Warm-up Strength Push Press 10-8-6-4-2 WOD 30-20-10 DB Thrusters TTB Post your scores to the Whiteboard.

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WOD Apr 8

Workout of the Day WOD 2 Rounds 25 KBS 50 D/U’s 25 KBS 50 D/U’s 25 Burpees to a plate Post your scores to the Whiteboard.

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WOD Apr 7

Workout of the Day Warm-up WOD Partner 30 Rounds 20 Double Unders 2:1 3 Deadlifts 2 Power Cleans 1 Front Squat ONE BAR—ONE WEIGHT Post your scores to the Whiteboard.

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WOD Apr 6

Workout of the Day Warm-up Strength Deadlifts 5-4-3-2-1-1 WOD 7 Min AMRAP 10 Power Cleans 12 Pistols / Goblet Squats Post your scores to the Whiteboard.

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WOD Apr 5

Workout of the Day Warm-up Skill 2 Rounds 30 Rev Crunch 30 Hanging Flutter Kicks 30 Bicycles WOD 5 Rounds 6 C2B 8 DB Snatch 10 Wall Ball Post your scores to the Whiteboard.

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WOD Apr 4

Workout of the Day Warm-up Strength BACK SQUAT MAX 8-6-4-2-1-1 WOD 8 Min AMRAP 10 Deads 8 Box Jumps 6 HSPU 30 Double Unders Post your scores to the Whiteboard.

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WOD Apr 3

Workout of the Day Warm-up Core 2 Rounds 20 Dead Bugs 20 Plank Push-ups 20 Single Leg Glute Bridges WOD 2 RFT 25 Power Snatch 75/55 25 Ring Dips 25 TTB 25 AirSquats Post your scores to the Whiteboard.

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WOD Apr 2

Workout of the Day Warmup Strength Squat Clean 3 x 5 3 x 3 WOD 2 Rounds 4 Clusters. 95/65, 115/75, 135/95 10 K2E 18 OWL 45/25 HAPPY BIRTHDAY SEAN!!! Post your scores to the Whiteboard.

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April 1

Workout of the Day Happy Easter We will be closed today Enjoy your families! Post your scores to the Whiteboard.

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WOD Mar 31

Workout of the Day Partner WOD 76 reps of Each Airsquats DB Push Press Sit-ups Wall Ball Burpees Russian Med-Ball Twists Push-ups KBS 2 Building laps Post your scores to the Whiteboard.

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WOD March 30

Workout of the Day Warm-up Skill 3 Rounds 9 Bird Dogs 12 Reverse Crunch 15 K2E WOD Partner Friday 50 KBS 50 Push Press 75/55 40 DB Snatch 40 Push Press 95/65 30 DB Clean and Jerk 30 Push Press 115/75 20 Devil Press 20 Push Press 135/85 Post your scores to the Whiteboard.

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WOD Mar 29

Workout of the Day Warm-up Strength Front Squat 2 x 8 2 x 6 2 x 4 WOD 7 Min AMRAP 15 Wall Ball 7 Pull-ups as soon as 7 min mark: 100 Double Unders 2 scores AMRAP and Total Time Post your scores to the Whiteboard.

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WOD Mar 28

Workout of the Day Warm-up 10 Min to Find 3 Rep TnG Power Clean WOD 10 Burpee Box Overs 20 Deadlifts 185/125 30 TTB 40 HSPU 30 TTB 20 Deadlifts 10 Burpee Box Overs Post your scores to the Whiteboard.  

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WOD Mar 27

Workout of the Day Warm-up Skill 2 Rounds 50 Bicycles 40 Second Plank Hold 30 Clams 20 Plank Knee to Elbow 10 Windshield Wipers WOD 20 Front Squats 5 Burpee over Bar 20 Power Snatch 10 Burpee over Bar 20 Thrusters 15 Burpee over Bar 20 Power Cleans 20 Burpee over Bar 75/55 95/65 Post

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WOD Mar 26

Workout of the Day Warmup Strength Snatch Grip High Pull 2×8 2×6 4×4 WOD 12 min AMRAP 6 Hang Snatch 9 Box Jumps 12 Wall Ball Post your scores to the Whiteboard.

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WOD Mar 25

Workout of the Day Warm-up WOD 6 Rounds 10 Jump Squats 10 Push-ups 10 Burpees 20 Sit-ups 20 Mountain Climbers 30 Step-ups 100 Jump Rope Post your scores to the Whiteboard.

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WOD Mar 24

Workout of the Day Warm-up WOD 18.5 !!!! Post your scores to the Whiteboard.

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WOD Mar 23

Workout of the Day Warm-up Skill 30-20-10 V-ups Bicycles Reverse Crunch WOD 8 Min AMRAP 10 Deadlifts 8 Hang Cleans 6 Front Squats 30 Double Unders 115/85 135/95 155/105 Post your scores to the Whiteboard.

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WOD Mar 22

Workout of the Day Warm-up Strength single leg weighted hip bridges 4 x 8 each leg WOD 13 min AMRAP 25 Wall Ball 20 Deadlifts 15 Toes to Bar 10 Hang Squat Cleans 5 C2B 95/65 115/75 155/105 Post your scores to the Whiteboard.

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WOD Mar 21

Workout of the Day Warm-up Skill 21-15-9 Plank Push-ups Supermans Reverse Crunch 4 Rounds for Time 30 KBS 20 Burpees 30 Sit-ups Post your scores to the Whiteboard.

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WOD Mar 20

Workout of the Day Warm-up Skill 6 Min EMOM 3 Squat Clean Thrusters increase as you go WOD 7 Min AMRAP 7 Power Cleans 10 Front Rack Lunges Post your scores to the Whiteboard.

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WOD Mar 19

Workout of the Day Warmup. WOD 21-15-9 OHS. 75/55 Burpees Then. Strength Back Squat 5-4-3-2-1-1 Post your scores to the Whiteboard.  

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WOD Mar 18

Workout of the Day Warm-up WOD 100 Wall Balls every minute perform 5 Burpees Post your scores to the Whiteboard.

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WOD Mar 17

Workout of the Day Happy St. Patty’s Day WOD 6 Beers for Time……. WOD 2 18.4 Post your scores to the Whiteboard.

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WOD Mar 16

Workout of the Day Warm-up Skill 1 Round 150 Flutter Kicks 20 Russian Twists 20 Toes to KB 20 Bicycles 150 Flutter Kicks WOD 5 Rounds 10 HSPU 10 Box Jumps Post your scores to the Whiteboard.

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WOD Mar 15

Workout of the Day Warm-up Skill 6 Min EMOM Snatch Progressions Snatch Dead Snatch High Pull Power Snatch Hang Squat Snatch WOD 4 Rounds 14 Thrusters 12 Pistols 10 TTB Post your scores to the Whiteboard.

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WOD Mar 14

Workout of the Day Warm-up Strength Supinated Grip Row 15-12-10-8-6 WOD 7 Min AMRAP 7 Push Press 7 C2B 95/65 Post your scores to the Whiteboard.

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WOD Mar 13

Workout of the Day Warm-up Core 3 Rounds 12 V-ups 9 Supermans 6 Weighted Sit-ups WOD 5 Min AMRAP x 2 3 Min Rest between 12 KBS 12 Front Squats 12 Push-ups Post your scores to the Whiteboard.

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WOD Mar 12

Workout of the Day Warm-up Strength Deadlifts 10-8-6-4-2 WOD 15 Min AMRAP NOTE MANDATORY 1 MIN REST!! 10 C2B 10 Ring Dips 3 Power Cleans 3 Hang Squat Cleans 3 Shoulder to OH REST 1 MIN 155/105 135/85 115/75 Post your scores to the Whiteboard.

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WOD Mar 11

Workout of the Day Warm-up WOD 4 Rounds 30 Seconds of each Push-ups Jump Lunge KBS Bicycles Mtn Climbers Plank Post your scores to the Whiteboard.

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WOD Mar 10

Workout of the Day WOD 18.3 Post your scores to the Whiteboard.

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WOD Mar 9

Workout of the Day Warm-up Skill 2 Rounds 9 Dragonflies 12 Plank knee to elbow 15 Hollow Rocks WOD 3 Rounds 20 Devil Press 15 Burpees 10 Squat Cleans Post your scores to the Whiteboard.

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WOD Mar 8

Workout of the Day Warm-up Skill 3 Rounds 5 L-sit holds 10 Toes to Bar 15 Knee Raises WOD 4 Rounds 12 Thrusters 10 Box Jumps 30 Double Unders Post your scores to the Whiteboard.

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WOD Mar 7

Workout of the Day Warm-up Strength Stiff Legged Deads 6 x 6 Partner WOD 50 Deadlifts 40 Goblet Squats 30 KBS 20 Squat Cleans 10 Snatch Post your scores to the Whiteboard.

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WOD Mar 6

Workout of the Day Warm-up Skill Strict Pull-up work 5 x 5 STRICT WOD 30-20-10 DB OHS K2E Post your scores to the Whiteboard.

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WOD Mar 4

Workout of the Day WOD 20 Push-ups 20 Shoulder taps 10 Burpees 30 Mt Climbers 30 Bicycles 10 Burpees 20 SDHP 20 Renegade Rows 10 Burpees 30 Goblet Squats 30 Jump Lunges 10 Burpees 20 DB Thrusters 20 Front, Side Raise DB 10 Burpees 100 Jump Ropes Singles Post your scores to the Whiteboard.

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WOD Mar 3

Workout of the Day Warm-up WOD 18.2 Post your scores to the Whiteboard.

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WOD Mar 2

Workout of the Day Warm-up Skill 10-8-6-4-2 Dead Bugs 50-40-30-20-10 Bicycles WOD 12-9-6-9-12 HSPU Chin-ups Thrusters Post your scores to the Whiteboard.

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WOD Mar 1

Workout of the Day Warm-up Skill OHS 5 x 5 WOD 50 Double Unders 2:1 9 Muscle Ups / C2B 15 Snatchs 6 M/U / C2B 9 Snatches 3 M/U / C2B 6 Snatches 50 D/U’s 115/75 95/65 75/55 Post your scores to the Whiteboard.

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WOD Feb 28

Workout of the Day Warm-up Strength Deadlifts 10-5-2-5-10 WOD Partner WOD 60 KBS 30 Burpees to Plate 20 Wall Ball 30 Burpees to Plate 20 Wall Balls 30 Burpees to Plate 60 KBS Post your scores to the Whiteboard.

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WOD Feb 27

Workout of the Day Warm-up Strength Snatch High Pulls 2 x 8 2 x 6 2 x 4 WOD 10-20-30-40 Box Overs DB Snatch Post your scores to the Whiteboard.

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WOD Feb 26

Workout of the Day Warm-up Strength 2 min Max Clean and Jerks You choose your weight Touch and Go on the Ground May pause 1/1000 overhead Score is total reps x weight WOD 5 Rounds 10 KBS 10 Push-ups 10 SDHP 30 ‎Double Unders. 2:1 53/35 Post your scores to the Whiteboard.

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WOD Feb 25

Workout of the Day Warm-up WOD 100 Airsquats 100 Walking Lunges 100 KB Deadlifts 50 Push-ups 50 Box Jumps 50 DB Snatches 25 KBS 25 Burpees 25 Sit-ups Post your scores to the Whiteboard.

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WOD Feb 24

Workout of the Day Warm-up WOD 18.1 Post your scores to the Whiteboard.

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WOD Feb 23

Workout of the Day Warm-up Skill 6 Min EMOM Clean High Pull Power Clean Hang Clean Hang Squat Clean Partner WOD 15-10-5-10-15 HSPU Wall Ball K2E Post your scores to the Whiteboard.

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WOD Feb 22

Workout of the Day Warm-up WOD 1 5 Rounds 8 Renegade Rows R 8 Renegade Rows L 8 SA DB Thrusters R 8 SA DB Thrusters L WOD 2 21-15-9 DB Squat Snatch TTB One building lap after each set Post your scores to the Whiteboard.

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WOD Feb 21

Workout of the Day Warm-up Skill 8 Min EMOM 1 Clean 1 Lunge L 1 Lunge R 1 Front Squat 2 STO work towards heavy WOD 21-15-9-6-3 Burpees Snatch 115/75 KBS 53/35 Post your scores to the Whiteboard.

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WOD Feb 20

Workout of the Day Warm-up Skill 6 Min EMOM Snatch / OHS Work High Pull Hang Snatch Snatch Balance OHS WOD 15-12-9 Clean and Jerk 135/95 Chest to Bar Post your scores to the Whiteboard.

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WOD Feb 19

Workout of the Day Warm-up Strength Front Squat 5 x 5 Partner WOD 40 Deadlifts. 205/125 30 Clusters. 115/75 20 Burpee Box Overs 10 KB Snatch 53/35 10 Turkish Get-ups. 53/35 100 Double Unders 18 Min Cap Post your scores to the Whiteboard.

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WOD Feb 18

Workout of the Day WOD 16.2 4 Min to complete 25 TTB 50 Double Unders 15 Squat Cleans 135/85 if completed 4 min to complete 25 TTB 50 Double Unders 13 Squat Cleans 185/115 then 4 min to complete 25 TTB 50 D/U’s 11 Squat Cleans 225/145 Bootcamp For Time 50 Jumping Jacks 40 Air

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WOD Feb 17

Workout of the Day Warm-up WOD 17.1 10 DB Snatch 15 Burpee Box Overs 20 DB Snatch 15 B B O 20 DB Snatch 15 B B O 30 DB Snatch 15 B B O 40 DB Snatch 15 B B O 50 DB Snatch 15 B B O 20 Min CAP Post your scores

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WOD Feb 16

Workout of the Day Warm-up Strength Floor Bench 4 x 10 WOD Partner 60 K2E 50 Wall Ball 40 Power Cleans 30 SDHP 20 Burpee Box Overs Post your scores to the Whiteboard.

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WOD Feb 14

Workout of the Day Warm-up Strength Sumo Deadlift 10-8-6-4-2 WOD 6 Min AMRAP 3 Deadlifts 275 / 185 7 Push Press 115 / 75 Post your scores to the Whiteboard.

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WOD Feb 13

Workout of the Day Warm up Skill / Strength 8 Min to work up to challenging Clean Pull + Power Clean + Squat Clean WOD 100 Double Under Buy-in 10 Rounds 4 KBS 8 Push-ups 4 Chest to Bar 100 Double Under Cash Out Post your scores to the Whiteboard.

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WOD Feb 12

Workout of the Day Warm-up Skill Snatch Balance 4 x 6 WOD 3 Rounds 21 OHS. 95 / 65 15 Bar over Burpees 9 HSPU Post your scores to the Whiteboard.

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WOD Feb 11

Workout of the Day Warm-up WOD 30 Sit-ups 21 KBS 21 Box Jumps 30 Sit-ups 18 KBS 18 Box Jumps 30 Sit-ups 15 KBS 15 Box Jumps 30 Sit-ups 12 KBS 12 Box Jumps 30 Sit-ups 9 KBS 9 Box Jumps 30 Sit-ups 6 KBS 6 Box Jumps 30 Sit-ups 3 KBS 3 Box Jumps

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WOD Feb 10

Workout of the Day Warm-up Partner WOD 15-25-35-45 Box Overs Hang Clean and Jerk TTB Post your scores to the Whiteboard.

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WOD Feb 9

Workout of the Day Warm-up Strength Back Squats 5 x 5 WOD 8 Min AMRAP 5 Deadlifts 5 Hang Cleans 5 Front Squats 50 Double Unders 155/105 2:1 Post your scores to the Whiteboard.

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WOD Feb 8

Workout of the Day GO USA!!!!!!!! Warm-up Strength Push Press 10-8-6-4-2 WOD 6 Rounds for Time 12 DB/KB Deadlifts 12 Alt DB Press 50/35 Post your scores to the Whiteboard.

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WOD Feb 7

Workout of the Day Warm-up Strength 10 Min to work up to: Heavy Triple Hang Squat Clean WOD 11 Min AMRAP 6 Power Cleans 12 Wall Ball 24 Double Unders Post your scores to the Whiteboard.

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WOD Feb 6

Workout of the Day Warm-up Skill/Strength 8 Min Alt EMOM Max Strict Pull-ups Max Sit-ups WOD 21-15-9 Power Snatch 115/75 KBS 53/35 Box Jump Post your scores to the Whiteboard.

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WOD Feb 5

Workout of the Day Warmup Strength Back Squats 5 x 5 WOD 8 min AMRAP 5 Deadlifts 5 Hang Cleans 5 Front Squats 50 Double Unders 155/105 Post your scores to the Whiteboard.

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WOD Feb 4

Workout of the Day Crossfit WOD 12.3 18 min AMRAP 15 Box Jumps 12 Push Press 9 TTB Bootcamp 30 Pushups 30 Double Unders 30 KBS 30 Jumping Jacks 30 Glute Ext (each leg) 30 Mtn Climbers 30 Side Lunges 30 High Knees 30 Bicycles 30 Step-ups Post your scores to the Whiteboard.

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WOD Feb 3

Workout of the Day WOD OPEN TEST 20 min AMRAP 50 Wall Ball 50 Double Unders 40 Box Jumps 40 Toes to Bar 30 C2B 30 Burpees 20 Hang Cleans 20 Jerks 10 Snatch 10 Ring Muscle-ups Post your scores to the Whiteboard.

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WOD Feb 2

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WOD Feb 1

Workout of the Day Warm-up WOD 1 5 min AMRAP 6 HSPU 10 Shoot Thrus WOD 2 13 Min AMRAP 8 DB Snatch 10 Wall Ball 12 TTB Post your scores to the Whiteboard.

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WOD Jan 31

Workout of the Day Warm-up Strength 6 Min EMOM 1 strict press 1 push press 1 push jerk 1 split jerk WOD 21-15-9 Power Cleans Push Press 115/75 95/65 Post your scores to the Whiteboard.

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WOD Jan 30

Workout of the Day Warm-up Strength Stiff Legged Deads 2 x 8 2 x 6 2 x 4 WOD 12 Min EMOM 15 Deads 185/135 15 Box Jumps Post your scores to the Whiteboard.

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WOD Jan 29

Workout of the Day Warm-up Partner PVC Row 500 M 10 Pause Squats 15 Ring Rows 5 Inch Worms Strength 10 Min to Work up to a challenging Triple TnGo Snatch WOD For Time 40 Bar Facing Burpees 30 Front Squats 135/95 20 Power Snatch same weight 10 Ring Muscle-ups 135/95 115/85 95/65 Ring Pull-ups

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WOD Jan 28

Workout of the Day Warm-up WOD 16.1 20 Min AMRAP 20 OWL with Barbell 8 Burpees 20 OWL 8 C2B Post your scores to the Whiteboard.

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WOD Jan 27

Workout of the Day Warm-up WOD Partner WOD 100 Sit-ups 100 Push-ups 100 Box Jumps 100 Burpees Post your scores to the Whiteboard.

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WOD Jan 26

Workout of the Day Warm-up Strength Bulgarian Lunges 4 x 8 each leg WOD 17.5 10 Rounds 10 Thrusters 35 Double Unders Post your scores to the Whiteboard.

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WOD Jan 25

Workout of the Day Warm-up WOD 1 3 Rounds 10 Hang Cleans 20 FR Lunges 15 C2B WOD 2 3 Rounds 40 D/U’s 21 KBS 12 TTB Post your scores to the Whiteboard.

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WOD Jan 24

Workout of the Day Warm-up Strength 6 x 3 TNGO Push Jerks WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/125 6 HSPU 3 Cleans 9 HSPU 3 Cleans and so on….. Post your scores to the Whiteboard.

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WOD Jan 23

Workout of the Day Warm-up Strength 8 Min to find your Max 2 TNGO Snatch WOD 18.0 21-15-9 DB Snatch Burpee Post your scores to the Whiteboard.

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WOD Jan 22

Workout of the Day Warm-up Skill 6 Min EMOM Clean Progressions WOD 15 Min AMRAP 24 Pistols 12 Box Jumps 6 Deadlifts Post your scores to the Whiteboard.

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WOD Jan 21

Workout of the Day Warm-up WOD 11.5 15 Min AMRAP 9 Deadlifts 225/115 12 HSPU 15 Burpee Box Overs Post your scores to the Whiteboard.

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WOD Jan 20

Workout of the Day Warm-up WOD 2 Rounds 10 Manmakers with Barbell 20 Devil Press with KB/DB 30 Renegade Rows 40 Med Ball weighted Sit-ups Post your scores to the Whiteboard.

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WOD Jan 19

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 10 Wall Slides 20 Stretch Lunges Stations 1 Min Each Bike Rower Battle Ropes GHD Burpee Mtn Climbers WOD 4 Rounds 10 Push Press 10 Squat Cleans 10 FR Lunges 115/85 Post your scores to the Whiteboard.

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WOD Jan 18

Workout of the Day Warm-up Row 500 M 15 Cal Assault 20 Ring Rows 50 Bicycles 5 Inch Worms WODs 4 Min AMRAP 8 Back Squats 12 Push Ups rest 2 Min 4 Min AMRAP 8 Pull-ups 12 Ball Slam rest 2 Min 4 Min AMRAP 8 SDHP 95/65 12 Sit-ups Post your scores to

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WOD Jan 17

Workout of the Day Warm-up 10 Scorpions 20 GHD Sits / Ext 20 EB High Pulls 10 Tricep Push-ups 5 Min D/U work Skill Turkish Get ups 10 Each Side WOD 21-15-9 Hang Clean 115/85 Ring Dip Double Unders Post your scores to the Whiteboard.

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WOD Jan 16

Workout of the Day Warm-up 5 Inch Worms 15 Supermans 20 EB Presses 20 Cal Airdyne Strength 5 Min EMOM 2 Push Press 2 Jerks HEAVY!!! WOD 10 Min AMRAP 20 Wall Ball 20 Burpees Post your scores to the Whiteboard.

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WOD Jan 15

Workout of the Day Warmup 20 GHD Sits/ Ext 20 Good Morning 20 High Box Step-ups 10 Wall Slides Strength 6 Min EMOM 6 SA DB OHS 3 each arm each min Try n get heavier WOD 5 Rounds 15 Deadlifts. 185/115 12 Box Overs 9 TTB Post your scores to the Whiteboard.

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WOD Jan 14

Workout of the Day Sunday Funday WOD 120 Double Unders. 2:1 12 Power Cleans 12 Jerks 100 D/U’s 10 PC 10 Jerks 80 D/U’s 8 PC 8 Jerks 60 D/U’s 6 PC 6 Jerks 40 D/U’s 4 PC 4 Jerks 20 D/U’s 2 PC 2 Jerks Post your scores to the Whiteboard.

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WOD Jan 12

Workout of the Day Warm-up 20 Supermans 10 Wall Walks 20 Stretch Lunges WOD 1 6 Min 20 K2E 30 KBS 40 DB Snatch MAX Wall Balls WOD 2 12 Min AMRAP 5 Hang Snatch 115/85 10 Burpee over Bar 15 Box Jumps Post your scores to the Whiteboard.

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WOD Jan 11

Workout of the Day Warm-up 20 Good Mornings 20 EB Shrug / High Pull 5 Inch Worms 5 Min D/U Work Strength Stiff Legged Deadlifts 2 x 8 2 x 6 2 x 4 WOD 10-8-6-4-2 Power Cleans 10-10-10-10-10 Burpee 50-40-30-20-10 Double Unders Post your scores to the Whiteboard.

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WOD Jan 10

Workout of the Day Warm-up Row 500 M 20 Ring Rows 20 EB Presses 20 High Box Step ups Skill Handstand Work Complex 1 Strict Pull-ups 2 Kipping Pull-ups 3 TTB each round increase each by 1 rep stay on the bar for as long as possible WOD 12 Min AMRAP 6 Thrusters 95/65 9

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WOD Jan 9

Workout of the Day Warm-up 20 EB Shrug n High Pull 20 PVC OHS Pause Squats in Rig 20 GHD Sits / Ext 2 Lengths Bear Crawl 2 Lengths Crab Walk Strength 6 Min EMOM Power Clean and Jerk 4 Unbroken 3 Burpee penalty for EACH bar drop WOD 21-15-9 OHS TTB Post your scores

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WOD Jan 8

Workout of the Day Warmup 10 Wall Slides 15 Cal Assault 10 Stretch Lunges 20 Supermans Strength Back Squats 6 Min EMOM 6 Squats Get heavier!!! WOD 30-20-10 Power Snatch. 115/85 Wall Ball Post your scores to the Whiteboard.

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WOD Jan 7

Workout of the Day SUNDAY FUNDAY COME ON IN TO SEE THE WOD!!! OPEN FROM 8AM TILL 10AM Post your scores to the Whiteboard.

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WOD Jan 5

Workout of the Day Warm-up Strength Hip Bridges 4 x 10 WOD 10 Min AMRAP 7 Box Overs 5 Burpees 3 Ring Pull-ups or M/U 1 Power Clean 155/105 Post your scores to the Whiteboard.

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WOD Jan 4

Workout of the Day Warm-up Row 500 M 20 Ring Rows 12 Tricep Push-ups 20 Stretch Lunges 20 EB High Pulls Skill 6 Min EMOM Hang Clean Progression Tech then 4 Min to find 1 RM Hang Clean WOD 4 Rounds 20 Push-ups 10 Strict Pull-ups 50 Double Unders Post your scores to the Whiteboard.

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WOD Jan 3

Workout of the Day Warm-up Partner PVC Stretch Row 500 M 12 EB Snatch Balance 12 EB High Pulls 12 EB Presses 6 Min EMOM Snatch PRogression WOD 13 Min AMRAP 1 HSPU 3 Power Cleans 3 Power Snatch 2 HSPU 6 Power Cleans 6 Power Snatch 3 HSPU 9 PC 9 PS and so

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WOD Jan 2

Workout of the Day Warm-up Row 500 M 15 Cal Assault 5 Min Double Under work 25 GHD Sits / Ext 20 Good Mornings 20 EB Presses WOD 8 Rounds 30 seconds work / 30 seconds rest TTB Dips Bodyweight Deadlifts HSPU Post your scores to the Whiteboard.

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JAN 1

Workout of the Day HAPPY NEW YEAR!!! WE WILL BE CLOSED ALL DAY TODAY!! WISHING EVERYONE AN AMAZING 2018 Post your scores to the Whiteboard.

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WOD Dec 31

Workout of the Day WE WILL BE OPEN FROM 8 AM TILL 9 AM TODAY Warm-up 4 min AMRAP 10 TTB 10 Pull-ups Rest 3 min 4 min AMRAP 10 K2E 10 Push-ups Rest 3 Min 4 Min AMRAP 10 Sit-ups 10 Burpees Post your scores to the Whiteboard.

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WOD DEC 30

Workout of the Day WARM-UP 100 Double unders 80 Sit-ups 60 KBS 40 Box Overs 20 Power Cleans Post your scores to the Whiteboard.

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WOD Dec 29

Workout of the Day Warm-up Row 500 M 20 Ring Rows 20 Good Mornings 10 Scorpions 25 GHD SITs / Ext Strength 6 Min EMOM 6 Pull-ups Strict / No Kip WOD 6 Rounds 9 Deadlifts 9 TTB 9 Box Overs 225/135 Post your scores to the Whiteboard.

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WOD Jan 4

Workout of the Day Warm-up 20 EB High Pulls 12 Push-ups 20 Ring Rows Skill 6 min EMOM Hang Clean Prgressions then 4 Min to find 1RM Hang Clean 4 Rounds 20 Ring Dips 10 Strict Pull-ups 50 Double Unders Post your scores to the Whiteboard.

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