The Devil’s Breath

July 14, 2020

Strength
Push Press
7x 3 Reps Climbing
WOD
“The Devil’s Breath”

Rx
Reps 20-2, 15 Min Cap
Shoulder to OH (95/65)
Box Overs (24/20)

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Reindeer Games

July 13, 2020

WODs
“Reindeer Games”

Rx
3 Rounds
800m Run
10/7 Ring Muscle-Ups
20 Front Squats (135/95)

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Double Jeopardy

July 11, 2020

WOD
“Double Jeopardy”
20 Min AMRAP
50 KB Swings (55/35)
40 Air Squats
30m Broad Jumps
20 Toes 2 Bar
10 Power Snatch (155/105)

Rest 3 mins

In 7 Min
Find 1 RM Squat Snatch

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Carmen Sandiego

July 10, 2020

Strength
Bench Press
Find 1RM
12 Min

WOD
“Carmen Sandiego”

Rx
For Time
50 Push-Ups
200m Farmers Carry (70/55)
30 Push-Ups
Continued...

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Drunk Text

July 9, 2020

WOD
“Drunk Text”

Rx
For Time
21 Squat Cleans (135/95)
30 Handstand Push-Ups
100 Double Unders
15 Squat Cleans
30 HSPU
100 Double Unders
9 Squat Cleans
10 HSPU
100 Double Unders

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Cactus Jack

July 8, 2020

Strength
Weighted Pull-Ups
3-3-2-2-1-1-1 Climbing In Weight or Resistance
*No Kipping

WOD
“Cactus Jack”

Rx
For Time
Reps 10-1
Ring Rows (On Heals)
Continued...

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Man Bun

July 7, 2020

WOD
“Man Bun”

Rx
32 min AMRAP
200m Run
10 Alt DB Snatches (50/35)
10 Burpees
400m Run
10 KB SDLHP (70/55)
20 Box Jumps (24/20)

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Heavy Jackie

July 6, 2020

Strength
Thrusters
12-9-6-3-6-9-12
*Climbing to 3, goal to go heavier in 2nd set of 6-9-12

Wod
“Heavy Jackie”

Rx
For Time
1000m Row
50 Thrusters (75/55)
30 CTB Pull-Ups

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Unsolved Mysteries

July 2, 2020

WOD
“Unsolved Mysteries”

Rx
23 Min AMRAP
3 Rope Climbs
20 Burpees
10 Toes 2 Bar
10 Handstand Push-Ups

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Mocktails

July 1, 2020

Strength
Back Squat
Find 10 RM

WOD
“Mocktails”

Rx
For Time
30 Wall Balls (20/14)
20/15 Cal Bike/Row
25 Wall Balls
Continued....

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Robot Chicken

June 30, 2020

Strength
Power Clean Tap & Go
5-5-4-4-3-3-2-2 Climbing
WOD
“Robot Chicken”

Rx
5 Rounds For Time, 13 Min Cap
6 Kb Squat Cleans (55/35)
12 CTB Pull-Ups

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The Haunting

June 29, 2020

WOD
“The Haunting”

Rx
5 Rounds For Time
Reps 21-18-15-12-9-6-3 For Time, 40 Min Cap
Shoulder to OH (135/95)
Box Overs (24/20)
400m Run After Each Round

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Fire Saga

June 27, 2020

Strength
Clean Complex
1 Power Clean/1 Squat Clean/2 Front Squats
5 Rounds Straight Across at a Challenging Weight
WOD
“Fire Saga”

Rx
5 Rounds For Time
20 Push-Ups
20 Step-Ups (24/20)
20 Plat

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Frosty-Ccino

June 26, 2020

WOD
“Frosty-Cchino”

Rx
7 Rounds For Time, 35 Min Cap
15/12 Cal Bike
10 Wall Balls (20/14)
5 Ring Rows (On Heals)
10 SDLHP (75/55)
15 Anchored Sit-Ups

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Slow Clap

June 25, 2020

Strength
Tempo Strict Press
3 Seconds Down, 3 Seconds Up
7x3 Reps Climbing

WOD
“Slow Clap”

Rx
13 Min AMRAP
Reps 2-4-6-8-10-etc
Shoulder to OH (135/95)
Toes 2 Bar
After Each Set
30 Unbroken Double Unders

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Dog Days

June 24, 2020

WOD
“Dog Days”

Rx
For Time, 35 Min Cap
800m Run
30 Burpees
30 Kb Swings (70/55)
800m Run
24 Burpees
24 Kb Swings
800m Run
18 Burpees
18 Kb Swings
Continued...

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Storm Chaser

June 23, 2020

WOD
“Storm Chaser”

Rx
Reps 21-15-9-15-21 For Time
Back Squats (115/80)
Pull-Ups
Box Jumps (24/20)
After Each Set
100m Farmers Walk (70/55)

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Free Range

June 22, 2020

Strength
Find 1 RM Squat Snatch
WOD
“Free Range”

Rx
For Time, 16 Min Cap
20 Power Snatch (95/65)
20 BF Sit-Ups
250m Row
30 DB Snatch (50/35)
30 BF Sit-Ups
250m Row
Continued...

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Apple Pie

June 20, 2020

WOD
“Apple Pie”

Rx
For Time
1 Mile Run
Then
1 Min Handstand Hold
10 Double KB Hang Squat Cleans (55/35)
10 Burpees Box Jumps (24/20)
Then
2000m/ 1600m Row
Then
Continued...

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Magic Mushrooms

June 19, 2020

Strength
Push Jerk
5-5-4-4-3-3-2-2 Climbing
WOD
“Magic Mushrooms”

Rx
Reps 30-20-10 For Time, 20 Min Cap
Straight Leg Sit-Ups
Shoulder to OH (95/65)
CTB Pull-Ups

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