Mean Muggin

December 15, 2018

Strength
3 Position Squat Snatch 
(High Hang/Hang/Full)
Climb to Heavy Set
12 Min

WOD
"Mean Muggin"

Rx
3 Rounds For Time
400m Run/500m Row
12 Power Snatch (135/95)
21 CTB Pull-Ups

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Ring Ding Dong

December 14, 2018

WOD
"Ring Ding Dong"

Rx
5 Rounds, 5 Min AMRAP, 1 Min Rest B/w Rounds
*Perform 50m Broad Jumps at start of every Round
15 Russian Kb Swings (70/55)
10/6 Ring Dips
25 Anchored Sit-Ups

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Funcilitator

December 13, 2018

WOD
"Funcilitator"

Rx
50 Wall Balls (20/14)
15 Burpees
100 Double Unders
40 Wall Balls 
15 Burpees
80 Double Unders
30 Wall Balls 
15 Burpees
60 Double Unders
20 Wall Balls 
15 Burpees
Continued...

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Paw Patrol

December 13, 2018

WOD
Strict Press
Find 1 RM
12 Min

WOD
"Paw Patrol"

Rx
4 Rounds, 15 Min Cap
Reps 6-9-12-15
Handstand Push-Ups
Reps 20-16-12-8
Toes 2 Bar
250 Row After Each Round

Cash-Out
50 4-Count Flutter Kicks

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Baby It's Cold Outside

December 11, 2018

Strength
Power Clean
Climb to 5 RM
12 Min

WOD
"Baby It's Cold Outside"

Rx
Reps 5-10-15-20-25-30 For Time, 19 Min Cap
Power Cleans (95/65)
Box Overs (24/20)

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Cindy

December 10, 2018

WOD
“Cindy”

Rx
20 Min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

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Big Ben's Walking Boot

December 8, 2018

Partner WOD
"Big Ben's Walking Boot"

Rx
For Time, 40 Min Cap

20/12 Ring Muscle-Ups
*Break up w/partner

Rest 2 Min

21-15-9
Thrusters (95/65)
Bar Facing Buprees
*Alt turns w/partner, Both Complete All Work
Continued..m

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From Who the Bell Dings

December 8, 2018

Strength
Squat Clean
Find 1RM
15 Min

WOD
"From Who the Bell Dings"

Rx
3 Min AMRAP
Squats Cleans (135/95)

Rest 1 Min

3 Min AMRAP
Cal Row

Rest 1 Min
Continued...

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Everyday I'm Hustlin

December 6, 2018

WOD
"Everyday I'm Hustlin"

Rx
Reps 10-1 For Time, 30 Min Cap
Shoulder to OH (165/110)
After Each Round
10 Box Jump All the Way Overs (24/20)
20 BF Sit-Ups

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Yule Log

December 5, 2018

Strength
Back Squat
Find 10 Rep Max
12 Min

WOD
"Yule Log"

Rx
For Time, 18 Min Cap
21 Pull-Ups
7 Front Squats (115/80)
18 Pull-Ups
7 Front Squats 
15 Pull-Ups
7 Front Squats
12 Pull-Ups
7 Front Squats
Continued...

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Didgeridoo

December 4, 2018

Strength
Power Snatch
5x3 Reps Straight Across @ 75% of 1 RM Power Snatch

WOD
"Didgeridoo"

Rx
13 Min AMRAP
5 Burpees
15 Kb Swings (55/35)
2 20m Shuttle Runs
10 Burpees
20 Kb Swings
4 20m Shuttle Runs
15 Burpees
Continued...

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Bush 41

December 3, 2018

Mondays WOD will be a "Hero WOD" to honor the passing of our 41st President of the United States, George H. W. Bush ❤🦅💙🇺🇸

WOD
"Bush 41"

Rx
24 Min AMRAP
18 Wall Balls (20/14)
41 Double Unders
18 Push Press (75//55)
Continued...

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Tube Snake Boogie

December 1, 2018

Strength
Split Jerk
7x1 Climbing
12 Min

WOD
"Tube Snake Boogie"

Rx
13 Min AMRAP
Reps 3-6-9-12-etc
Handstand Push-Ups
Box Overs (30/24)
After Each Round
40m Double Kb Rack Carry (55/35)

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Instagram Boyfriend

December 1, 2018

WOD
"Instagram Boyfriend"

Rx
Reps 33-27-21-15-9
Burpees
After Each Round Perform
6 Power Cleans (185/125)
12 Toes 2 Bar

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5 O'clock Somewhere

November 29, 2018

Strength
Back Squat
Find 1 RM
15 Min

WOD
"5 O'clock Somewhere"

Rx
10 Min AMRAP
10 KB Step-Ups (55/35)
10 Ring Rows (On Heals)
10 Wall Ball Sit-Ups (20/14)(6 feet)

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Bert and Ernie

November 28, 2018

WOD
"Bert and Ernie"
Teams of 2

Rx
35 Min AMRAP
*One person works at a time
Round 1
400m Row
10 Hang Snatch (115/80)
20 Ring Push-Ups
Round 2
800m Row
20 Hang Snatch
30 Ring Push-Ups
Round 3
1200m row
30 Hang Snatch
Continued...

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Spirit Fingers

November 27, 2018

WOD
"Spirit Fingers"

Rx
For Time
Reps 20-2
Shoulder to OH (95/65)
Reps 10-1
CTB Pull-Ups
Reps 50-5
Double Unders

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Flash Gordon

November 26, 2018

Strength
Sumo Deadlift
5-5-5-3-3-3-1-1-1 Climbing

WOD
"Flash Gordon"

Rx
5 Rounds For Time, 15 Min Cap
10 Front Squats (155/105)
20 Kb Swings (55/35)
30 BF Sit-Ups

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Growing a Tail

November 24, 2018

Strength
Weighted Pull-Up
6x3 Reps Climbing
*In between sets
20 4-Count Flutter Kicks
20 MB Russian Twists 
12 Min

WOD
"Growing a Tail"

Rx
For Time
50m Bearcrawl
50m Kb Walking Lunge (55/35)
4/3 Ring Muscles-Ups 
Continued...

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I Wish It Was Christmas Today

November 23, 2018

Partner WOD
"I Wish It Was Christmas Today"

Rx
Reps 10-1 For Time, 40 Min Cap
Power Cleans (135/95)
Shoulder to OH(135/95)
Backt Squats (135/95)
Run 200m 

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