Craig and Anita

August 27, 2020

WOD
“Craig and Anita”

Rx
For Time
1 Mile Run
7 Deadlifts (185/115)
17 Toes 2 Bar
21 Wall Balls (20/14)
800m Run
7 Deadlifts
17 Toes 2 Bar
21 Wall Balls
400m Run

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Ace if Spades

August 26, 2020

Strength
Back Squat
Find 1 RM
15 Min

WOD
“Ace of Spades”

Rx
3 Rounds For Time
500m Row
40m Walking Lunge
20 Kb Swings (55/35)

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Gimme Something Good

August 25, 2020

Strength
Push Press
Find 5 RM

WOD
“Gimme Something Good”

Rx
Reps 10-1 For Time, 17 Min Cap
Shoulder to OH (135/95)
Pull-Ups
After Each Set
30 Double Unders

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Janet Reno’s Dance Party

August 22, 2020

WOD
“Janet Reno’s Dance Party”

Rx
5 Rounds For Time
200m MB Run (20/14)
20 Air Squats
10 Strict Pull-Ups
250m Run
20 KB Swings (55/35)
10 Handstand Push-Ups

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Minions

August 19, 2020

WOD
“Minions”

Rx
For Time
Reps 10-1
Power Cleans (135/95)
Shoulder to OH (135/95)
Reps 20-2
Box Overs (24/20)
DB Anchored Sit-Ups

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Trench Warfare

August 18, 2020

WOD
“Trench Warfare”

Rx
5 Rounds For Time
21 Wall Balls (20/14)
12 CTB Pull-Ups
After Rounds 1/3/5
800m Run
After Rounds 2/4
400m Run

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Gilmore Happy

August 17, 2020

Strength
Sumo Deadlift
Find 1 RM

WOD
“Gilmore Happy”

Rx
10 Min ARMRAP
30 Double Unders
10 SDLHP (95/65)

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Pound Sand

August 15, 2020

Partner WOD
“Pound Sand”

Rx
3 Rounds For Time
30/22 Cal Bike
20 Power Snatch (95/65)
20 Ring Rows (On Heals)
Then
3 Rounds
40/30 Cal Row
20 Clean and Jerks (95/65)
20 Side Burpees Over the Bar
*Break up reps b/w partners

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Bop It

August 13, 2020

Strength
Push Jerk/Split Jerk
Climb to Heavy Set

WOD
“Bop It”

Rx
Reps 3-6-9-12-15-18-21 For Time
Goblet Squats (55/35)
After Each Set
8 Each Side Single Arm Kb Push Press (55/35)

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Jacobs Ladder

August 11, 2020

Strength
Hang Squat Clean
7x3 Reps Climbing

WOD
“Jacob’s Ladder”
For Time, 16 Min Cap
15 Power Cleans (155/105)
100 Double Unders
12 Power Cleans
80 Double Unders
Continued

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Small Seasoned Curlies

August 10, 2020

Monday 8/10/20
Mobility
2 Rounds
KB Squat Hold x 1 Min

Warm-Up
Dynamic W.U. 2

WOD
“Small Seasoned Curlies”

Rx
5 Rounds For Time
500 m row
12 Thrusters (95/65)
12 Burpee Box Overs (24/20)

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Nudie Magazine Day

August 7, 2020

Strength
Deadlift
8-8-8-5–5-5-3-3-3
WOD
“Nudie Magazine Day”

Rx
Reps 21-18-15-12-9-6-3 For Time, 15 Min Cap
Russian KB Swings (70/55)
Box Jumps (24/20)

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Golden Gate

August 6, 2020

WOD
“Golden Gate”

Rx
4 Rounds
On a 5 Min Clock, 1 Min Rest B/w Rounds
30 Wall Balls (20/14)
20 Toes 2 Bar
*With Rest of Time, Max Cal Row

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Catfished

August 5, 2020

Strength
Bench Press
Find 5 RM

WOD
“Catfished”

Rx
Reps 10-1 For Time
Burpee Bar Touches (6 Inches Above Reach)
30 Double Unders After Each Set

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Randy

August 4, 2020

Strength
Power Snatch
5x3 Reps Straight Across @ 75%
WOD
“Randy”

Rx
For Time
75 Power Snatches (75/55)

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Tiny Salmon

August 3, 2020

WOD
“Tiny Salmon”

Rx
25 Min AMRAP
*At the start and every 5 Min 400m Run
12 DB Step-Ups (50/35)
12 CTB Pull-Ups
24 BF Sit-Ups

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Tough As Nails

August 1, 2020

There will be no regular classes this morning. We will have open gym from 7-9am!

WOD
“Tough As Nails”

Rx
Partner WOD
3 Rounds For Time
1000m Row
75 Wall Balls (20/14)
Continued...

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Friend of the Devil

July 31, 2020

Strength
Squat Clean
3 Reps @ 75%
2 Reps @ 80%
1 Reps @ 85%
3 Reps @ 80%
2 Reps @ 85%
1 Reps @ 90%
15 Min

Continued....

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Tyler

July 29, 2020

WOD
“Tyler”

Rx
5 Rounds For Time
7 Muscle-Ups
21 Sumo Deadlift to Highpulls (95/65)

Continued...

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The Break Dancer

July 28, 2020

WOD
“The Break Dancer”

Rx
For Time
2 Rounds
10 Shoulder to OH (135/95)
25 DB Anchored Sit-Ups
800m Run
Then
2 Rounds
10 Shoulder to OH
20 DB Anchored Sit-Ups
400m Run
Cool Down...

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