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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WOD Dec 28

Workout of the Day Warm-up 15 Cal Assault 20 EB Back Squats 20 EB High Pulls 20 EB Presses Strength Back Squats 4 Rounds 2 Pause Squats then 10 UNBROKEN WOD 5 Rounds 3 Power Cleans 30 Double Unders 3 STO 155/105 Post your scores to the Whiteboard.

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WOD Dec 27

Workout of the Day Warm-up 10 OH Wall Slides 20 EB Presses 2 Lengths Duck Walk WOD 1 10-1 Wall Ball 1-10 Burpees WOD 2 8 Rounds 8 OHS 8 SDHP 8 HSPU 95/65 Post your scores to the Whiteboard.

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WOD Dec 26

Workout of the Day Warm-up Strength Bulgarian Lunges 4 x 10 WOD Partner 80 DB Snatch 50/35 60 Box Jumps 40 Pull-ups 20 Burpees 10 Clusters 135/85 Post your scores to the Whiteboard.

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DEC 25

WE WILL CLOSED ALL DAY TODAY     HAVE A MERRY CHRISTMAS !!!

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Dec 24

WE WILL BE OPEN FROM 8 TO 9 AM   HAVE A WONDERFUL CHRISTMAS EVE!!!

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WOD Dec 23

Workout of the Day WOD 12 Days of Christmas Post your scores to the Whiteboard.

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WOD Dec 22

Workout of the Day Warm-up 8 min AMRAP 10 Front Rack Lunges 10 Burpee Box Jump Overs WOD 40-30-20-10 Hang Snatch Wall Balls K2E Weight gets Heavier each set Post your scores to the Whiteboard.

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WOD Dec 21

Workout of the Day Warm-up Skill Every 2:00 for 12:00 min 15 Hollow Rocks 30 Second Hollow Hold WOD 40 Double Unders 40 SDHP 40 D/U’s 40 DB/KB Snatch 40 D/U’s 40 Push-ups 40 D/U’s 40 Box Overs Post your scores to the Whiteboard.

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WOD Dec 20

Workout of the Day Warm-up 4 Rounds 2 Deadlifts 2 Hang Cleans 20 Push-ups 60 Sec Max KBS Post your scores to the Whiteboard.

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WOD Dec 19

Workout of the Day Warm-up 20 Good Mornings 10 Wall Slides 20 High Box Step-ups 10 EB Presses WOD 1 100 Front Squats 95/65 EMOM 3 HSPU WOD 2 Every 2 Min for 10:00 Min\ 2 Squat Cleans 2 Front Squats 2 Split Jerks Get HEAVIER each Round Post your scores to the Whiteboard.

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WOD Dec18

Workout of the Day Warmup 5 Min D/U Work 25 GHD Sits / Ext 20 Supermans 20 EB High Pulls 6 Min AMRAP 15 Sit-ups 10 Toes to Bar 5 Burpees WOD 5 Rounds 10 Power Cleans. 135/95 50 Double Unders Post your scores to the Whiteboard.  

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WOD Dec 17

Workout of the Day Warm-up 12 Days 6 GHD Sit-ups……   WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Post your scores to the Whiteboard.

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WOD Dec 16

Workout of the Day Warm-up 12 Days 5 Burpees….   WOD THE SEVEN’S 7 Rounds 7 HSPU 7 Thrusters 7 K2E 7 Deadlifts 7 Burpees 7 KBS 7 Pull-ups Post your scores to the Whiteboard.

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WOD Dec 15

Workout of the Day Warm-up 20 Ring Rows 10 Pause Squats 10 Scorpions 12 Days 4 Pistols…… Strength Front Squat 2×8 2×6 2×4 WOD FRAN 21-15-9 Thrusters Pull-ups Post your scores to the Whiteboard.

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WOD Dec 14

Workout of the Day Warm-up Row 500 M 20 Good Mornings 10 Wall Slides 12 Days 3 Squat Cleans….. Strength Deadlifts 3,3,3,3,3 WOD 8 min AMRAP 6 Hang Cleans 9 KBS 12 Airsquats Post your scores to the Whiteboard.

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WOD Dec 13

Workout of the Day Warm-up 5 Min D/U work 5 Inch Worms 15 EB High Pulls 2 Lengths Crab Walk 12 Days of Crossfit 1 Bear Complex 2 HSPU Strength Push Press 10-8-6-4-2 WOD 100 Double unders 80 Wall Ball 60 Push-ups 40 Burpees 20 HSPU 10 Power Cleans 155/105 Post your scores to the

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WOD Dec 12

Workout of the Day Warm-up 15 Cal Assault 10 Wall Slides 20 Ring Rows 12 Days of Crossfit 1 Bear Complex Strength Back Squat 3,3,3,3,3 WOD 5 Rounds 20 DB Snatch 15 Pull-ups 10 Burpee Box Overs Post your scores to the Whiteboard.

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WOD Dec 11

Workout of the Day Warmup Row 500 M 5 Inch Worms 25 GHD Sits / Ext Skill 6 Min EMOM 4 Snatch Balance with a 4 second Pause at bottom WOD 21-15-9 OHS TTB. 95/65 Post your scores to the Whiteboard.

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WOD Dec 10

Workout of the Day Warm-up HERO WOD WITTMAN 7 RFT 15 Kettlebell Swings 15 Power Cleans 15 Box Jumps Post your scores to the Whiteboard.

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WOD Dec 9

Workout of the Day HERO WOD HAMMER 5 RFT 5 Power Cleans 10 Front Squats 5 Jerks 20 Pull-ups Post your scores to the Whiteboard.

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WOD Dec 8

Workout of the Day Warm-up 5 Min D/U Work 25 GHD Ext 20 Supermans 10 Scorpions 20 Stretch Lunges Strength Sumo Dead Lifts 10-8-6-4-2 WOD 60 DB Snatch 50 SDHP 40 Box Jumps 30 Power Cleans 20 HSPU 10 Front Squats Post your scores to the Whiteboard.

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WOD Dec 7

Workout of the Day Warmup Row 500 M 20 Ring Rows 2 Lengths Duck Walk WOD 1 7 RFT 10 Wall Ball 5 Pull-ups WOD 2 30 Power Clean + Jerk 30 Hang Snatch 30 OHS 30 Bar over Burpees 75 / 55 Post your scores to the Whiteboard.

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WOD Dec 6

Workout of the Day Warm-up Row 500 M 20 EB Presses 20 Good Mornings 25 GHD Sits / Ext Skill 6 Min EMOM 2 Strict Press 4 Push Jerks 6 Split Jerks WOD 10 Deadlifts 205/115 30 TTB 10 Deadlifts 25 TTB 10 Deads 20 TTB 10 Deads 15 TTB 10 Deads 10 TTB Post

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WOD Dec 5

Workout of the Day Warm-up 10 Wall Slides 15 Pause Fr Squats 50 Single Leg Jump Rope 10 Push-ups 5 Inch Worms Strength Front Squat 10-8-6-4-2 WOD 3 Rounds :45 seconds work :15 Transition time Double Unders Ring Dips KBS SA OHS (DB) Pistols Post your scores to the Whiteboard.

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WOD Dec 4

Workout of the Day Warmup 10 Cal Assault 5 Inch Worms 20 EB Shrugs 25 GHD Sits / Ext Strength 6 Min to find Max Squat Clean and Press WOD 10-8-6-4-2. Power Clean 10 Burpees after each set 95/65, 115/75, 135/85, 155/95, 185/105 Post your scores to the Whiteboard.

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WOD Dec 3

Workout of the Day WOD MEDBALL MADNESS 50 MEDBALL CLEANS 50 MEDBALL THRUSTERS 50 MEDBALL OHS 50 MEDBALL WALL BALL 50 MEDBALL OHS 50 MEDBALL THRUSTERS 50 MED BALL CLEANS FINISHER 50 MEDBALL RUSSIAN TWISTS Post your scores to the Whiteboard.

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WOD Dec 1

Workout of the Day Warm-up 20 EB High Pulls 20 EB Presses 20 High Box Step-ups 20 Fast Elbows For Time: 3 Clean + Jerk 3 HSPU 6 CJ 6 HSPU 9 CJ 9 HSPU 12 CJ 12 HSPU 15 CJ 15 HSPU AMRAP 5 Min 20 DB Snatch 10 Box Overs Post your scores

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WOD Nov 30

Workout of the Day Warm-up 2 Lengths Duck Walk 20 Supermans 25 GHD Sits / Ext 10 Scorpions Strength Back Squats 2 x 8 2 x 6 2 x 4 WOD 30 KBS 30 TTB 30 Wall Ball 30 Sit-ups 30 Thrusters 30 Bar over Burpees Post your scores to the Whiteboard.

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WOD Nov 29

Workout of the Day Warm-up Row 500 M 15 Pause Squats 15 EB Presses 15 Good Mornings 3 min Single jumps 12 Min Alt. EMOM 1: 6 Hang Squat Cleans 60% 1 RM 2: 40 D/U’s 2:1 + 5 Burpees 3: 6 STOH WOD 4 Rounds 5 Deadlifts 5 Hang Cleans 155/105 15 Sit-ups 60

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WOD Nov 28

Workout of the Day Warm-up 15 Cal Assault 10 Wall Slides 20 Pass Thrus Partner PVC Stretch 20 Good Mornings Strength Snatch High Pulls 2 x 6 4 x 4 WOD 21-15-9 Power Snatch 95/65 15-12-9 TTB rest as needed 21-15-9 KBS 53/35 12-9-6 Burpee Box overs Total Time is Score Post your scores to

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WOD Nov 27

Workout of the Day Warmup 5 Min D/U work 5 Inch Worms 5 Wall Walks 20 EB Presses 20 Stretch Lunges Skill Max Effort for Each Strict C2B Strict HSPU Strict Pull-ups Kipping HSPU Kipping Pull-ups WOD 2 Rounds 21 Barbell OWL 15 Unbroken Power Cleans 9 Push Jerks 15 Unbroken Power Cleans 21 Barbell

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WOD Nov 22

Workout of the Day Warmup 5 Min D/U work 20 EB Pause Squats 20 EB Stiff Legged Deads 25 GHD Sits / Ext Strength Death By Wanamaker 15 min Cap WOD 9 Min AMRAP 12 Front Squat 95/65 20 Deadlifts 185/115 30 DU’s. 2:1 ONE BAR Post your scores to the Whiteboard.

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WOD Nov 21

Workout of the Day Warmup 15 Cal Assault 20 High Box Step ups 10 Wall Slides 20 Good Morning 20 EB Presses Skill Turkish Get-ups 4 x 6. (2 each side) 4 x 4 WOD 4 Min AMRAP 15 Push-ups  10 SDHP 95/65 4 Min AMRAP 15 Hang Cleans 115/75 10 Burpees 4 Min AMRAP

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WOD Nov 20

Workout of the Day Warmup Row 500 m 20 Pass Thrus 5 Wall Walks 20 Hollowrock to Supermans 20 Ab Rollouts with Bar Pendalay Row 2 x 8 2 x 6 2 x 4 WOD 30-20-10 KBS Box Jump Overs DB Snatch Sit-ups Post your scores to the Whiteboard.

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WOD Nov 17

Workout of the Day Warm-up 15 Cal Airdyne 15 Pause Front Squats 50 Soccer Hops 20 Good Mornings Strength 10-8-6-4-2 Front Squat WOD 4 Rounds 15 Thrusters 50 D/U’s 15 Burpees 95 / 65 Post your scores to the Whiteboard.

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WOD Nov 16

Workout of the Day Warm-up Row 500 M 20 Pass Thrus 20 Ring Rows 20 EB High Pulls 5 Inch Worms Strength 6 Min EMOM 2 Rounds each Min 1 Power Clean 1 Hang Squat Clean get heavier each min can’t put the bar down WOD 11 Min AMRAP 11 Power Snatch 17 Pull-ups 13

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WOD Nov 15

Workout of the Day Warm-up 100 Single unders 20 Good Mornings 20 Scorpions 20 Stretch Lunges 20 Bicycles WOD 4 RFT 8 Deadlifts 185/105 15 Box Jumps 40 Double Unders 2:1 then right into 20 SDHP 95/65 50 Air Squats 20 K2E 50 OWL 45/25 Post your scores to the Whiteboard.

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WOD Nov 14

Workout of the Day Warm-up 20 Stretch Lunges 20 GHD Sits / Ext 20 EB Presses 15 Cal Assault Skill 7 Min EMOM 2 / 2 Split Jerk 60%+ WOD 42-30-18 Wall Ball Sit-ups Post your scores to the Whiteboard.

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WOD Nov 13

Workout of the Day Warm-up Row 500 M 20 EB Presses 5 Inch Worms 20 Pause Squats Strength Sotts Press 5 x 5 WOD 6 RFT 10 Power Clean 115/75 5 Burpee Pull-ups 10 DB Snatch 50/35 Post your scores to the Whiteboard.

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WOD Nov 11

Workout of the Day In Honor of all our Veterans will be doing…… WOD “3 Wise Men” Thank you to all our veterans Post your scores to the Whiteboard.

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WOD Nov 10

Workout of the Day Warm-up 25 GHD Ext / Sits 20 Good Mornings 20 Ring Rows 10 Push-ups Strength Stiff Legged Deads 2 x 8 2 x 6 2 x 4 WOD 21-15-9 Box Jumps Pull-ups Ring Dips 2 Rope Climbs after each Round Post your scores to the Whiteboard.

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WOD Nov 9

Workout of the Day Warm-up 5 Wall Walks 20 Supermans 20 High Box Step-ups 20 EB Shrugs into High Pulls Strength Hang Cleans 10-8-6-4-2 WOD 11 Min AMRAP 20 KBS 15 Wall Ball 10 Weighted Box Step-ups Post your scores to the Whiteboard.

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WOD Nov 8

Workout of the Day Warm-up 2 Laps 20 EB Presses 25 GHD EXT / Sits 20 Stretch Lunges to Instep Strength Bulgarian Lunges 6 x 6 (each leg) getting heavier WOD 50-40-30-20-10 Push Press 75/55 10-20-30-40-50 Dead-lifts 135/85 Post your scores to the Whiteboard.

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WOD Nov 7

Workout of the Day Warm-up 20 Pass Thrus Row 300 M 20 EB Snatch Shrugs 20 EB Snatch High Pulls 20 Good Mornings Skill Shoulder Symmetry Toes to Bar Progressions WOD 2 RFT 5 OHS 20 TTB 10 Hang Snatch 20 K2E 15 SDHP 20 Sit-ups 95/65 Post your scores to the Whiteboard.

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WOD Nov 6

Workout of the Day Warmup 15 Cal Airdyne 10 Wall Slides 20 EB High Pulls 5 Inch Worms Strength Back Squats 10-8-6-4-2 WOD 200 Double Unders. 2:1 Then 3 Rounds  20 Hang Cleans 115/75 20 Bar Facing Burpees Post your scores to the Whiteboard.

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WOD Nov 4

Workout of the Day WOD Open Prep 50 Wall Balls 50 Double Unders 2:1 40 Box Jumps 40 Toe to Bar 30 Burpees 30 Chest to Bar 20 Cleans 135 20 Jerks 135 10 Power Snatch 135 10 HSPU Post your scores to the Whiteboard.

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WOD Nov 3

Workout of the Day Skill 6 Min EMOM DB Complex–each side DB Snatch OHS OHL STO WOD 11 Min AMRAP 11 TTB 11 Box Jumps 11 KBS 11 Airsquats Post your scores to the Whiteboard.

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WOD Nov 2

Workout of the Day Warm-up 5 Min D/U work 10 Pass Thrus 10 OH Wall Slides Partner PVC Stretch Skill 5 Min EMOM 5 Snatch Balance WOD 10 OHS 20 Sit-ups 30 Wall Ball 40 Push-ups 30 Wall Ball 20 Sit-ups 10 OHS Post your scores to the Whiteboard.

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WOD Nov 1

Workout of the Day Warm-up Row 500 m 20 Scorpions 20 Stretch Lunges Skill Turkish Get-ups 6 x 3 ( each side) Getting heavier each round WOD 5 Rounds 1 Min SDHP 1 Min Push Press 1 Min Pull-ups 1 Min Rest Post your scores to the Whiteboard.

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WOD Oct 31

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 EB High Pulls 10 Pause Squats 5 Inch Worms Strength Stiff Legged Deads 5 x 5 WOD The Six’s 6 Min AMRAP 6 Thrusters 6 Hang Cleans 6 Front Squats 6 Bar over Burpees 95/65 Post your scores to the Whiteboard.

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WOD Oct 30

Workout of the Day Warmup 15 Cal Airdyne 25 GHD Sits / Ext 20 EB High Pulls 20 Fast Elbows Skill 6 Min EMOM Clean Progression DeadLift Hang Shrug Hang High Pull Hang Clean Power Squat Clean WOD 50 Double Unders 10 Snatch 95/65 50 D/U’s 20 Cleans 135/85 50 D/U’s 30 Deadlifts 185/105 50

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WOD Oct 28

Warmup WOD 31 KBS 31 Wall Ball 31 Burpees 31 Lunges 31 Push Press 31 Box Jumps 31 K2E 31 Hang Cleans 31 Sit-ups 31 Double Unders Post your scores to the Whiteboard.

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WOD Oct 27

Workout of the Day Warmup Strength Front Squat 5 x 5 WOD Klepto 4 Rounds 27 Box Jumps 21 Burpees 11 Squat Cleans. 135/95 Post your scores to the Whiteboard.

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WOD Oct 26

Workout of the Day Warmup 5 Min D/U work 10 Wall Slides 5 Inch Worms Skill Tabata this! Pull-ups Push-up Sit-ups Airsquats WOD 4 Rounds 20 KBS 20 V-UPS / Bicycles 20 DB Snatch 20 K2E Post your scores to the Whiteboard.

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WOD Oct 25

Workout of the Day Warmup Row 500 M 20 Good Mornings Strength Sumo Deadlifts 3 x 5 3 x 3 WOD 60 Pistols 50 Wall Ball 40 Box Jumps 30 Deadlifts 20 Power Cleans 10 Front Squats Post your scores to the Whiteboard.

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WOD Oct 24

Warmup 15 Cal Assault 20 EB High Pulls 5 Inch Worms Ab Challenge Strength Clean Grip High Pull 2 x 8 2 x 6 2 x 4 WOD 3 Rounds 15 Pull-ups 20 Burpees 15 Sumo DeadLift High Pull 95/65  

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WOD Oct 23

Workout of the Day Warmup 2 Laps 20 Stretch Lunges 20 Pass Thrus 20 Supermans Skill 6 Min EMOM Lying Hip Thrusters 12 each Leg each Min WOD 12 Power Snatch 95/65 12 OWL 35/15 9 Power Snatch 12 OWL 6 Power Snatch 12 OWL 9 Power Snatch 12 OWL 12 Power Snatch 12 OWL

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OCT 21

Workout of the Day THERE WILL BE NO CLASSES HELD TODAY TODAY IS OUR ANNUAL PANCREATIC CANCER FUNDRAISER FROM 9:00 AM TILL ABOUT 1:00 PM PLEASE COME BY AND CHEER ON YOUR FELLOW MEMBERS AND OTHER LOCAL BOX ATHLETES AS THEY COMPETE AND DONATE FOR A GREAT CAUSE Post your scores to the Whiteboard.

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WOD Oct 20

Workout of the Day Warm-up 2 Laps 20 EB Presses 25 GHD sits / ext Strength 5 x 5 Strict Press 17.5 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders Post your scores to the Whiteboard.

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WOD Oct 19

Workout of the Day Warm-up 10 Cal Assault 20 Good Mornings 10 Wall Slides 20 High Pulls Strength 6 Min EMOM Hang High Pull Hang Clean Hang Squat Clean 60 % 17.4ish Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft.

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WOD Oct 18

Workout of the Day Row 500 M 20 Good Mornings 25 GHD Sits / Ext 20 Ring Rows Strength Dead Lifts 10-8-6-4-2 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3

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WOD Oct 17

Workout of the Day Warmup 2 Laps 20 Stretch Lunges 20 EB High Pulls Strength Front Squat 2 x 8 2 x 6 2 x 4 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of:

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WOD Oct 16

Workout of the Day Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes Post

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WOD Oct 13

Workout of the Day Warm-up Row 500M 20 Pass Thrus 5 Inch Worm 20 Ring Rows Skill Handstands WOD 9 Min AMRAP 1 Farmers Carry 1 Round of Cindy 1 Farmers Carry 2 Rounds of Cindy 1 Farmers Carry 3 Rounds of Cindy and so on…… CINDY 5 Pullups 10 Push-ups 15 Airsquats Post your

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WOD Oct 12

Workout of the Day Warm-up 20 EB Presses 10 Cal Assault Shoulder Symmetry Ab Challenge Strength Push Press 10-8-6-4-2 WOD 15-12-9-6-3 Cluster Burpee 95 / 65 75 / 55 Post your scores to the Whiteboard.

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WOD Oct 11

Workout of the Day Warm-up 20 Stretch Lunges 20 EB High Pulls 5 Inch Worms 2 Laps Ab Challenge Strength Bulgarian Lunges 4 x 6 (each leg) WOD 3 Rounds 20 Wall Ball 20 SDHP 75/55 20 Box Jumps 20 FR Lunges Post your scores to the Whiteboard.

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WOD Oct 10

Workout of the Day Warm-up 25 GHD Ext 20 Supermans 20 Scorpions Row 500 M AB Challenge Strength Bent Over Rows 5 x 5 WOD 4 Rounds 20 Sit-ups 8 Hang Snatch 20 K2E 8 Push Press 95/65 75/55 Post your scores to the Whiteboard.

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WOD Oct 9

Workout of the Day Warmup 10 Cal Assault 10 Wall Slides 20 Ring Rows Ab Challenge Strength Box Squats 10-8-6-4-2 Back Squats / Touch and Go WOD 15 Min AMRAP 3 Pull-ups 6 Hang Cleans. 135 / 85 9 Hand Release Push-UPS 36 Double Unders Post your scores to the Whiteboard.

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WOD Oct 7

Workout of the Day In Honor of a Hero WOD “Chris Kyle” Post your scores to the Whiteboard.

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WOD Oct 6

Workout of the Day Warm-up Row 500m 20 Stretch Lunges 20 High Box Step-ups Strength OHS 4 x 8 WOD 4 Rounds 12 Pistols 12 K2E 12 OHS Post your scores to the Whiteboard.

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WOD Oct 5

Workout of the Day Warm-up 10 Cal Airdyne 20 Pass Thrus 20 High Pulls Skill Snatch Progressions WOD 100 Double Unders 60 Sit-ups 60 Hang Snatch 100 Double Unders Post your scores to the Whiteboard.

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WOD Oct 4

Workout of the Day Warm-up Row 500M 20 Good Mornings 25 GHD Sits / Ext Skill Muscle up Progressions WOD 10 Min AMRAP 3 Burpee Box Overs 3 Deadlifts 185 / 115 6 BoB 6 Deads 9 9 and so on!!! Post your scores to the Whiteboard.

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WOD Oct 3

Workout of the Day Warm-up 2 Laps 12 Pause Squats 20 Ring Rows 5 Inch worms Strength Back Squat 2 x 8 2 x 6 2 x 4 WOD 21-15-9 DB Snatch Chest to Bar Post your scores to the Whiteboard.

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WOD Oct 2

Workout of the Day Warm-up 20 Good Mornings 20 EB High Pulls 10 Pause Squats 5 Inch Worms Strength Stiff Ledded Dead Lifts 2 x 6 4 x 2 WOD 3 Rounds 5 Power Cleans 5 Front Squats 5 Push Jerks 10 Burpees Rest 1 Min. Post your scores to the Whiteboard

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WOD Sept 29

Workout of the Day Warm-up 10 Cal Assault 20 Stretch Lunges 5 Inch Worms 20 Supermans Skill Plank Challenge Abs 3 Rounds 20 Butterfly Sit-ups 20 Bicycles 10 V-ups WOD 4 Rounds for Time 16 Airsquats 16 Push-ups 16 OWL 1 Lap Post your scores to the Whiteboard.

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WOD Sept 28

Workout of the Day Warm-up 2 Laps 5 Inch Worms 20 EB Pause Squats 20 EB Presses 10 Push-ups Skill Floor Bench 4 x 10 WOD 9-15-21 Thrusters 95/65 Burpee over Bar Post your scores to the Whiteboard.

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WOD Sept 27

Workout of the Day Warm-up 5 Min D/U Work 10 Cal on Assault Bike 20 EB High Pulls 20 Stretch Lunges Strength Hip Bridge 4 x 8 WOD For Time: 20 Wall Ball 15 Cleans 115/85 20 Wall Ball 10 Cleans 135/95 20 Wall Ball 5 Cleans 155/105 Post your scores to the Whiteboard.

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WOD Sept 26

Workout of the Day Warm-up Row 500 M 20 Good Mornings 20 High Box Step-ups 10 Wall Slides Strength Front Squat 5 x 5 WOD 11 Min AMRAP 6 Pull-ups 6 Deads 185/105 6 Box Jumps 6 DB OHS 40/20 Post your scores to the Whiteboard.

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WOD Sept 25

Workout of the Day Warm-up Row 500 M 20 EB Snatch High Pulls 20 Sit-ups 20 Good Mornings Strength 6 Min EMOM HEAVY Snatch Shrug n High Pull 4 reps WOD 9-15-21 Power Snatch TTB 115 / 85 95 / 65 75 / 55 Post your scores to the Whiteboard.

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WOD Sept 22

Workout of the Day Warm-up 20 Stretch Lunges 20 Supermans 20 Scorpions 20 Good Mornings Skill Abs 3 Rounds 12 Butterfly sit-ups 12 Bicycles 12 V-ups 12 Bicycles Complete a full round unbroken WOD 4 Min AMRAPS 12 Ball Slams 12 GHD 12 DB Snatch 12 Push-ups 10 K2E 20 KBS Run / Row Post

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WOD Sept 21

Workout of the Day Warm-up 10 PVC Pass Thrus 20 Ring Rows 5 Inch Worms 2 Laps Skill 6 Min EMOM 2 Power Snatch 2 Hang Squat Snatch WOD 20 Thrusters 95/65 20 Pull-ups 20 Bar Over Burpees 10 Thrusters 10 Pull-ups 10 BoB Post your scores to the Whiteboard.

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WOD Sept 20

Workout of the Day Warm-up 10 Wall Slides 20 EB Presses 20 Ring Rows 2 Laps Strength Back Squat 10-8-6-4-2 WOD 60 Double Unders 40 DB Thrusters 30 Wall Ball 20 Ring Pull-ups 10 HSPU Post your scores to the Whiteboard.

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WOD Sept 19

Workout of the Day Warm-up 5 Min D/U work 20 EB High Pulls 20 EB Presses 20 EB Pause Squats Strength 5 Min EMOM Increasing each Min 1 Power Clean 1 Hang Squat Clean WOD “Grace” Post your scores to the Whiteboard.

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WOD Sept 18

Workout of the Day Warmup 2 Laps 20 Good Mornings 20 AB Rollouts Strength Front Squat 10-8-6-4-2 WOD 2 Rounds 25 Sit-Ups 25 Burpee Box Overs Post your scores to the Whiteboard.

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WOD Sept 16

Workout of the Day WOD HOT SHOTS Post your scores to the Whiteboard.

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WOD Sept 15

Workout of the Day HAPPY BIRTHDAY BOBBY D!!!! Warm-up 2 Laps 20 Stretch Lunges 20 EB High Pulls 25 GHD Sits / Ext Strength Push Press 2 x 8 2 x 6 2 x 4 WOD 7 Min AMRAP 6 Box Overs 3 Cleans 155/105 Post your scores to the Whiteboard.

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WOD Sept 14

Workout of the Day Warm-up 20 EB High Pulls 10 OHS Pause Skill 8 min EMOM Snatch Deadlift Snatch High Pull Hang Snatch Hang Squat Snatch WOD “ISABEL” 30 Snatches for Time 135/85 Post your scores to the Whiteboard.

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WOD Sept 13

Workout of the Day Row 500 M 20 Good Mornings 20 Ring Rows Strength DeadLifts 5 x 3 WOD 3 Rounds 12 C2B 15  Burpees 12 SDHP 95/65 Post your scores to the Whiteboard.

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WOD Sept 12

Workout of the Day 25 GHD Sits / Ext 3 Laps 20 EB High Pulls SKILL TABATA Push-ups / AirSquats / K2E WOD 5 / 2 Min Rounds 25 D/U’s 2:1 MAX Clean and Jerk 155/105 1 Min Rest Between Rounds Post your scores to the Whiteboard.

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WOD Sept 11

Workout of the Day Warmup 2 Laps 10 Wall Slides 20 Good Mornings 25 Sit-ups Strength Back Squats 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 10 Thrusters 15 KBS 20 K2E Post your scores to the Whiteboard.  

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WOD Sept 11

Workout of the Day Warmup 2 Laps 10 Wall Slides 20 Good Mornings 25 Sit-ups Strength 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 10 Thrusters 15 KBS 20 K2E Post your scores to the Whiteboard.  

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WOD Sept 8

Workout of the Day Warm-up 2 Laps 12 Push-ups 20 Ring Rows 20 EB Pause Squats Skill 2 x 8 Hip Pop / Straight Arm 2 x 4 Heavy High Pull WOD 21-15-9 Hang Snatch 115/85 Ring Dip Burpee Pull-up Post your scores to the Whiteboard.

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WOD Sept 7

Workout of the Day Warm-up 5 min D/U work 20 EB High Pulls 20 Fast Elbows 20 EB Presses Strength Push Press 5 x 5 WOD 12 min AMRAP 1 Lap 12 Sit-ups 6 Hang Cleans 155/105 Post your scores to the Whiteboard.

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WOD Sept 6

Workout of the Day Warm-up Row 500 M 20 Good Mornings 10 Jump Squats 20 Ring Rows Strength Stiff Legged Deadlifts 5 x 5 WOD 21-15-9 Deadlifts 185/105 Wall Ball C2B Post your scores to the Whiteboard.

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WOD Sept 5

Workout of the Day Warm-up 2 Laps 20 Pause Squats 20 Stretch Lunges 20 Supermans Strength Front Squat 5 x 5 WOD “Nancy” 5 Rounds 2 Laps 15 OHS 95/65 Post your scores to the Whiteboard.

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WOD Sept 4

Workout of the Day WOD “THE HOPPER” Post your scores to the Whiteboard.

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WOD Sept 2

Workout of the Day HERO WOD “JAG” Post your scores to the Whiteboard.

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WOD Sept 1

Workout of the Day Warm-up 4 Laps 20 Stretch Lunges 20 Ring Rows Skill Plank Challenge Abs WOD 3 Rounds 30 D/U’s 20 Sit-ups 10 Burpees 2 Rope Climbs Post your scores to the Whiteboard.

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WOD Aug 31

Workout of the Day Warm-up 3 Laps 20 EB Presses 20 GHD Ext 20 High Box Step-ups Strength Back Squats 5 x 5 WOD 50 Push Press 75/55 40 SDHP 75/55 30 K2E 20 Box Jump Overs 10 Back Squats (Bodyweight) Post your scores to the Whiteboard.

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WOD Aug 30

Workout of the Day Warm-up Row 500 M 20 Ring Rows 50 Bicycles 20 Supermans Strength 7 Min EMOM 3 Strict Pull-ups weighted/banded WOD 3 Rounds 21 Wall Ball 15 Pull-ups 9 Clean and Jerk 115/85 95 / 65 75 / 55 Post your scores to the Whiteboard.

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WOD Aug 29

Workout of the Day Warm-up 10 Wall Slides 20 Good Mornings 20 Stretch Lunges Skill Shoulder Symmetry WOD 5 x 2 min AMRAP 2 Min Rest between 24 D/U’s 2:1 8 KB Thrusters 8 KBS 53 / 35 Post your scores to the Whiteboard.

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WOD Aug 28

Workout of the Day Warmup 2 Laps 25 GHD Sits / Ext 20 Good Mornings 20 EB Presses Strength Deadlifts 2 x 8 2 x 6 2 x 4 WOD 4 Rounds 6 HSPU 8 TTB 10 KB Deadlifts 70/44 Post your scores to the Whiteboard.

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WOD Aug 25

Workout of the Day Warm-up 20 EB High Pulls 20 Supermans Skill 7 Min EMOM Power High Pull Power Clean Hang High Pull Hang Squat Clean WOD 10 Rounds 6 Burpee Box Jump Overs 3 Power Cleans Post your scores to the Whiteboard.

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WOD Aug 24

Workout of the Day Warm-up 2 Laps 10 Wall Slides Skill 6 min EMOM OHS 6 Reps WOD 12-10-8-6-4-2 DB Squat Snatch Lap after each set Post your scores to the Whiteboard.

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WOD Aug 23

Workout of the Day Warm-up 20 Good Mornings 10 Pause Squats 25 GHD Sits / Ext Stiff Legged Deads 5 x 5 WOD 50 D/U’s 50 DB Snatch 50 D/U’s 40 KBS 50 D/U’s 30 TTB 50 D/U’s 20 Thrusters 50 D/U’s Post your scores to the Whiteboard.

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WOD Aug 22

Workout of the Day Warm-up Row 500 M Partner PVC 20 High Pulls 20 Ring Rows Strength Snatch High Pull 2 x 8 2 x 6 2 x 4 WOD 3 Rounds 20 Snatch 20 Chin-ups after 3 Rounds 30 Wall Balls Post your scores to the Whiteboard.

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WOD Aug 21

Workout of the Day Warmup 3 Laps 10 Wall Slides 25 GhD Sits/Ext Skill DB Clean and Jerk 8 min EMOM 4 reps WOD 21-15-9 Front Squat. 155/105 Weighted Sit-ups. 20/14 Post your scores to the Whiteboard.

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WOD Aug 18

Workout of the Day Warm-up 5 Inch Worms 20 EB High Pulls 20 Ring Rows Strength 5 Min EMOM 3 ManMakers WOD 7 Rounds 3 Cleans 4 Ring Pull-ups Post your scores to the Whiteboard.

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WOD Aug 17

Workout of the Day Warm-up 10 Wall Slides 20 Stretch Lunges 5 Wall Walks Skill Ab Challenge WOD 100 D/U’s 80 Sit-ups 60 Wall Ball 40 Pistols 20 HSPU Post your scores to the Whiteboard.

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WOD Aug 16

Workout of the Day Warm-up Row 500 M 20 EB Pause Squats 20 EB Presses Strength Front Squat 6 min EMOM 4 Reps WOD 7 Min AMRAP 1 Thruster 1 TTB 2,2 3,3 and So on….. Post your scores to the Whiteboard.

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WOD Aug 15

Workout of the Day Warm-up 5 Min Double Under Work 20 High Box Step Ups 20 GHD Sits / Ext Skill Shoulder Symmetry WOD 30-20-10 Box Jump Burpee Lap after each Set Post your scores to the Whiteboard.

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WOD Aug 14

Workout of the Day Warmup 2 Laps 20 Good Morning 20 EB High Pulls 20 EB Push Press Strength Deadlifts 2 x 6 2 x 4 2 x 2 WOD DT 5 Rounds 12 Deadlifts 9 Hang Cleans 6 Push Jerks 155/105 Post your scores to the Whiteboard.

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WOD Aug 12

Workout of the Day WOD “Dallas 5” Post your scores to the Whiteboard.

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WOD Aug 11

Workout of the Day Warm-up 20 Cal Airdyne 20 Ring Rows 20 Airsquats 20 EB High Pulls Skill Snatch Progression 8 Min EMOM Snatch Deadlift Snatch High Pull Hang Snatch Hang Squat Snatch WOD 21-15-9 Chin-ups SA DB Thrusters Post your scores to the Whiteboard.

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WOD Aug 10

Workout of the Day Warm-up run 2 laps 20 EB High Pulls 20 Good Mornings 20 Sit-ups Skill Abs Handstands WOD 4 Rounds 1 Lap 10 Hang Cleans 95/65 10 KBS 53/35 10 K2E Post your scores to the Whiteboard.

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WOD Aug 9

Workout of the Day Warm-up Row 500 M 10 Scorpions 25 GHD Sits / Ext Skill Turkish Get-ups 16 Total WOD 11 min AMRAP 8 HSPU 20 Front Rack Walking Lunges Post your scores to the Whiteboard.

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WOD Aug 8

Workout of the Day Warm-up 5 Inch Worms 20 Good Mornings 20 EB Presses Strength Strict Press 6 min EMOM 4 each Min WOD 15-12-9 DeadLifts 255 / 165 Push Press 115 / 85 Post your scores to the Whiteboard.

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WOD Aug 7

Workout of the Day Warmup 2 Laps 20 Stretch Lunges 10 Wall Slides 20 EB Presses 20 Ring Rows Strength Back Squat 2 x 6 2 x 4 2 x 2 WOD 3 Rounds 1 min Box Jumps 1 min Wall Ball 1 min Pull-ups Rest 1 min Post your scores to the Whiteboard.

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WOD Aug 5

Workout of the Day “ZEUS” Post your scores to the Whiteboard.

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WOD Aug 4

Workout of the Day Warm-up 2 Laps 20 Good Mornings 20 EB High Pulls 20 Pass Thrus Skill Ab Challenge WOD 11 min AMRAP 9 Deadlifts 9 TTB 6 Power Clean 6 K2E 3 Power Snatch 3 Atomic Sit-ups 135 / 85 Post your scores to the Whiteboard.

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WOD Aug 3

Workout of the Day Warm-up Row 500 M 5 Inch Worms 20 EB Front Squats 20 EB Presses Strength 10 min EMOM 2 Squat Clean and Jerks weight gets heavier every 2 min WOD 8 min AMRAP Buy in: 150 D/U’s or 300 singles then remaining time 12 DB Snatch 12 KBS Post your scores

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WOD Aug 2

Workout of the Day Warm-up 25 GHD Sits / Ext 20 PVC Thrusters Partner PVC Stretch 50 Single Leg Jump Rope Skill 8 Min Alternating EMOM Wall Ball Sit-up Single Arm Thrusters 7 Min AMRAP 50 Double Unders 2:1 10 OHS 95/65 Post your results to the Whiteboard.

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WOD Aug 1

Workout of the Day Warm-up Run 2 Laps 20 EB Pause Squats 20 High Box Step-ups 20 Ring Rows 20 EB High Pulls Strength Front Squat 2 x 8 3 x 4 WOD 10 Min AMRAP 7 Box Jump Overs 5 Burpees 3 Strict Pull-ups 1 Power Clean 155/105 Post your results to the Whiteboard.

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WOD July 31

Workout of the Day Warm-up 2 Laps 20 EB Presses 10 Wall Slides Strength Push Press 10-8-6-4-2 WOD 5 Rounds Run 1 Lap 20 Push-ups 10 Push Jerks. 115/85 Post your results to the Whiteboard.

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WOD July 28

Workout of the Day Warm-up 5 Inch Worms 20 EB Presses 10 Wall Slides Strength 8 Min EMOM 3 Hang Snatch WOD 15 Min AMRAP 30 Airsquats 20 HSPU 10 Deadlifts 225/155 Post your results to the Whiteboard.

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WOD July 27

Workout of the Day Warm-up 2 Laps 25 GHD Sits / Ext 20 Stretch Lunges 20 Frankensteins Skill 10 Sprints WOD 30-20-10 DB Squat Cleans TTB Post your results to the Whiteboard.

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WOD July 26

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

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WOD July 25

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

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WOD July 24

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

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WOD July 22

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WOD July 21

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

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WOD July 20

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

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WOD July 19

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

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WOD July 18

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

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WOD Jul 17

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

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WOD July 15

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

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WOD July 14

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

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WOD July 13

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

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WOD July 12

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

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WOD July 11

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

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WOD July 10

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

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WOD July 8

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

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WOD July 7

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

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WOD July 6

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

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WOD July 5

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

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WOD July 4

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

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