The Blitz

August 19, 2019

WOD
"The Blitz"

Rx
Reps 15-12-9
Hang Squat Clean (135/95)
Bar Facing Burpees
65 Double Unders After Each Set

Rest 3 Min

Reps 15-12-9
Bar Facing Burpees
Push Jerk (135/95)
65 Double Unders After Each Set

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Side Stroke

August 17, 2019

Strength
Clean and Jerk
Find 1 RM


Back Squat
Find 1 RM

WOD
"Side Stroke"
Rx, Scaled, Beginner, Elements
15 Min AMRAP
200m Run
1 Min Rest

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My Monsters Are For Real

August 16, 2019

WOD
"My Monsters Are For Real"

Rx
7 Rounds For Time, 35 Min Cap
7 Handstand Push-Ups
7 SDLHP (115/80)
7 Toes 2 Bar
7 Shoulder to OH (115/80)
7 Ring Dips
7 Weighted Straight Leg Sit-Ups (25lbs)

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Electronic Babysitter

August 15, 2019

Strength
Snatch Balance
Climb to Heavy Set

WOD
"Electronic Babysitter"

Rx
For Time, 18 Min
750/600m Row
Then
Reps 21-15-9
OH Squats (75/55)
Side Burpees Over Bar
Then
750/600m Row

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God's Country

August 14, 2019

WOD
"God's Country"

Rx
5 Rounds For Time
35 Double Unders
12 Kb Swings (70/55)
35 Double Unders
12 CTB Pull-Ups

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Babe DiMaggio

August 13, 2019

WOD
"Babe DiMaggio"

Rx
5 Rounds
5 Min AMRAP, 1 Min Rest B/w Rounds
400m Run
Then
Max Rounds of “Chief”
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats

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Eye Opener

August 12, 2019

Strength
Push Jerk
7x3 Reps Climbing

WOD
"Eye Opener"

Rx
Reps 1-12 For Time, 14 Min Cap
Kb Push Press (55/35)
Box Jumps (30/24)

Cash-Out
100 4-Count Flutter Kicks

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Crunch Time

August 10, 2019

WOD
"Crunch Time"

Rx
For Time
1 Mile Run
Then
2 Rounds
50 BF Sit-Ups
50 Kb Swings (55/35)
50 Push-Ups
50 Box Jumps (24/20)
Then
800m Run

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En Fuego

August 9, 2019

Strength
Back Squat
5x8 Reps Straight Across

WOD
"En Fuego"

Rx
3 Rounds For Time
500m Row
20 Alt Pistols
10 Renegade Rows (55/35)

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Tough to Tackle

August 8, 2019

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

WOD
"Tough to Tackle"

Rx
For Time, 15 Min Cap
15 Power Cleans (155/105)
10 Handstand Push-Ups
12 Power Cleans
10 HSPU
9 Power Cleans 
Continued....

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Sister Sister

August 7, 2019

WOD
"Sister Sister"

Rx
5 Rounds For Time
400m Run
10 Burpee Box Overs (24/20)
5 Ring Muscle-Ups

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Rain Dance

August 6, 2019

Strength
Strict Press
Find 1 RM

WOD
"Rain Dance"

Rx
13 Min AMRAP
10 Push Press (95/65)
10 Power Snatch (95/65)
40m Farmers Walk (70/55)

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The Sugar Shack

August 5, 2019

WOD
"The Sugar Shack"

Rx
7 Rounds For Time
40 Double Unders
20 Wall Balls (20/14)
10 Toes 2 Bar

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Tony Clifton

August 3, 2019

Tomorrows Class Schedule:
8am Bootcamp
8am CrossFit

WOD
"Tony Clifton"

Rx
24 Min AMRAP
12 SDLHP (95/65)
12 Handstand Push-Ups
12 Box Overs (24/20)
400m Run

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Cally the Cow

August 2, 2019

Weekend Schedule for this week only:

Saturday-8am Bootcamp, 8am CrossFit
Sunday-No Open Gym

WOD
"Cally the Cow"

Rx
5 Rounds For Time
10 CTB Pull-Ups
30 Ball Slams (20/15)
10 Front Squats (115/80)
30 Anchored Sit-Ups

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Whiskey Business

August 1, 2019

Strength
Sumo Deadlift
5x8 Reps Climbing
12 Min

WOD
"Whiskey Business"

Rx
8 Rounds For Time, 20 Min Cap
1 Deadlift (365/225)
19 Ring Push-Ups
59 Single Unders

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Shots

July 31, 2019

Strength
Kb Renegade Rows
12 Reps AHAP
90 Second 3 Way Plank After Each Set

WOD
"Shots"

Rx
5 Rounds For Time, 15 Min Cap
10 Ring Rows (On Heals)
10 Double Kb Step-Overs (45/25)(24/20)(No extension required on step-over)
250m Row

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Cake Walk

July 30, 2019

WOD
"Cake Walk"

Rx
Reps 40-25-10-25-40 For Time
Wall Balls (20/14)
Kb Swings (55/35)
Box Jumps (24/20)

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Clinton Tebbs Memorial WOD

July 29, 2019

WOD
“Clinton Tebbs Memorial WOD”

Rx
26 Clean and Jerks for Time (135/95)

Rest 5 Min

26 Min AMRAP
26 Toes 2 Bar
100m Run
26 Burpees
100m Run
26 Pull-Ups

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Pick to Click

July 27, 2019

WOD
"Pick to Click"

Rx
4 Rounds For Time
750m Row
6 Side Burpees Over Rower
12 Kb Renegade Rows (55/35)
12 Double Kb Step Ups (55/35) (20/16)
24 Wall Balls (20/14)

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