Bully Stick

April 24, 2019

WOD
"Bully Stick"

Rx
For Time
60 BF Sit-Ups
50/40 Cal Row
40 Shoulder to OH (95/65)
30 Ring Rows (On Heals)
50 BF Sit-Ups
40/30 Cal Row
30 Shoulder to OH
20 Ring Rows
40 BF-Sit-Ups
30/20 Cal Row
20 Shoulder to OH
10 Ring Rows

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The Camel Clutch

April 23, 2019

Strength
Clean Complex
Hang Squat Clean/Hang Power Clean/ Power Clean
Climb to Heavy Set

WOD
"The Camel Clutch"

Rx
For Time, 14 Min Cap
10 Box Overs (24/20)
12 Hang Power Cleans (135/95)
15 Box Jumps 
Continued...

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The Last Stand

April 22, 2019

WOD
"The Last Stand"

Rx
5 Rounds For Time
11 OH Squats (95/65)
13 Bar Facing Burpees
15 Toes 2 Bar

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Napping Lifeguard

April 19, 2019

Strength
Close Grip Bench Press
5x5 Reps Straight Across
15 Min

WOD
"Napping Lifeguard"

Rx
5 Rounds For Time
15 Double KB Deadlift (70/55)
15 Push-Ups
15 Cal Row

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I Have Nipples Greg, Can You Milk Me?

April 19, 2019

WOD
"I Have Nipples Greg, Can You Milk Me?"

Rx
For Time
800m Run
40m OH KB Walking Lunge (55/35)w
21/15 Ring Dips
30m OH KB Walking Loungere44444w
800m Run
15/10 Ring Dips
800m Run
20m OH KB Walking Lunge
9/5 Ring Dips

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Callused Mind

April 18, 2019

Strength
Power Clean
5x3 Reps @ 75%

WOD
"Callused Mind"

Rx
For Time
35 Kb Swings (55/35)
50 BF Sit-Ups
35 Kb Swings
25 Toes 2 Bar
35 Kb Swings
30 BF Sit-Ups
35 Kb Swings
15 Toes 2 Bar

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Hammer Jammer

April 17, 2019

WOD
"Hammer Jammer"

Rx
Reps 100-80-60-40-20 For Time
Double Unders
After Each Round
12 Front Squats (135/95)
12 Shoulder to OH (135/95)

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Dingo Snacks

April 16, 2019

WOD
"Dingo Snacks"

Rx
5 Rounds For Time
13 Burpee Box Overs (24/20)
400m Run
13 CTB Pull-Ups
250m Row

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Randy

April 15, 2019

Strength
Squat Snatch
Find 1 RM
15 Min

WOD
“Randy”

Rx
For Time
75 Power Snatches (75/55)

Continued...

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Magnolia Lane

April 13, 2019

WOD
"Magnolia Lane"

Rx
30 Min AMRAP
20 Kb Swings (55/35)
15 Burpee Pull-Ups
10 Thrusters (95/65)
400m Run

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The Ladies Man

April 12, 2019

WOD
"The Ladies Man"

Rx
5 Rounds For Time
350m Row
10 Power Cleans (155/105)
10 Handstand Push-Ups
2 Rope Climbs

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Woogie

April 11, 2019

Strength
Front Squat
5x7 Reps Climbing
12 Min

WOD
"Woogie"

Rx
For Time,15 Min Cap
20 Alt Pistols
50 BF Sit-Ups
16 Alt Pistols
40 BF Sit-Ups
12 Alt Pistols
30 BF Sit-Ups
Continued....

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Dirk Diggler

April 10, 2019

WOD
"Dirk Diggler"

Rx
For Time
3 Rounds
15 Shoulder to OH (95/65)
10 Toes 2 Bar
40 Double Unders
Then
3 Rounds
10 Shoulder to OH (135/95)
10 Toes 2 Bar
40 Double Unders
Then
Continued...

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Unicorn Dreams

April 9, 2019

Strength
Sumo Deadlift
Find 3 RM
15 Min

WOD
"Unicorn Dreams"

Rx
10 Min AMRAP
Reps 2-4-6-8-10-etc
Sumo Deadlift to Highpull (115/80)
Box Jumps (24/20)
*Must step down from jumps

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Long Range

April 8, 2019

WOD
"Long Range"

Rx
For Time
200m Run
15 Bupees
5/3 Ring Muscle-Ups
400m Run
15 Bupees
5/3 Ring Muscle-Ups
800m Run
15 Bupees
5/3 Ring Muscle-Ups
800m Run
15 Bupees
Continued...

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Booger Whistle

April 6, 2019

Strength
Power Clean Tap & Go
Climb to 5 RM
12 Min

WOD
"Booger Whistle"

Rx
5 Rounds, 3 Min AMRAP, 1 Min Rest B/w Rounds
10 Kb Push Press (55/35)
10 Deadlifts (185/125)
Continued...

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Fancy Boyz

April 5, 2019

WOD
"Fancy Boyz"

Rx
For Time
65 Wall Balls (20/14)
Then
5 Rounds
15 Kb Swings (55/35)
15 Box Overs (24/20)
Then
65 Wall Balls

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Cocoa Loco

April 3, 2019

Strength
5 Rounds
Double Kb Shoulder Press x 8 Reps
Rest 1 Min
Kb Renegade Rows x 12 Reps
Rest 1 Min

WOD
"Cocoa Loco"

Rx
Reps 21-18-15-12-9-6-3 For Time, 16 Min
Burpees
50m Kb Farmers Walk (70/55) After Each Round

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Tator Salad

April 2, 2019

Strength
Back Squat 
5-5-4-4-3-3-2-2-1-1 Climbing

WOD
"Tator Salad"

Rx
10 Min AMRAP
10 Kb Step-Ups (55/35)
5 Pull-Ups
10 KB Step-Ups
10 Pull-Ups
Continued...

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Dead Poets Society

April 1, 2019

WOD
"Dead Poets Society"

Rx
For Time
100 Double Unders 
25 Anchored Sit-Ups
12 Clean and Jerks (95/65)
80 Double Unders
25 Anchored Sit-Ups
12 Clean and Jerks 
60 Double Unders
25 Anchored Sit-Ups
Continued....

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