Jagaloon

November 22, 2019

Strength
Clean and Jerk
Find 1 RM

WOD
"Jagaloon"

Rx
10 Min AMRAP
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Shoulder to OH (115/80)

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Man's Best Friend

November 21, 2019

WOD
"Man's Best Friend"

Rx
For Time
30 Kb Swings (55/35)
30 BF Sit-Ups
20 Double Unders
30 Kb Swings
30 BF Sit-Ups
40 Double Unders
30 Kb Swiings
30 BF Sit-Ups
60 Double Unders
30 Kb Swings
Continued...

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Avocado War

November 20, 2019

Strength
Push Jerk
Climb to Heavy 3 Reps Set

WOD
"Avocado War"

Rx
3 Rounds For Time
400m Run/500m Row
21 Pull-Ups
12 DB Push Press (50/35)

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RPO

November 19, 2019

WOD
"RPO"

Rx
For Time, 30 Min Cap
15 Power Snatches (95/65)
Then
2 Rounds
10 Side Burpees Over Bar
10 Box Overs (24/20)
Then
15 Power Snatch (115/75)
Then
2 Rounds
10 Side Burpees Over Bar
10 Box Overs 
Continued...

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Miami Vice

November 18, 2019

Strength
Back Squat
5x8 Reps Straight Across AHAP

WOD
"Miami Vice"

Rx
8 Min AMRAP
3 Front Squats (95/65)
3/2 Cal Bike
6 Front Squats 
6/4 Cal Bike
9 Front Squats 
9/6 Cal Bike
Etc...

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White

November 16, 2019

WOD
"White"

Rx
5 Rounds For Time
3 Rope Climbs
10 Toes 2 Bar
21 OH Walking Lunge Steps (45/25)
400m Run/500m Row

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Holleyman

November 15, 2019

WOD
“Holleyman”

Rx
30 Rounds For Time
5 Wall Balls (20/14)
3 Handstand Push-Ups
1 Power Clean (225/155)

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Michael

November 14, 2019

WOD
"Michael"

Rx
3 Rounds For Time
1000m Row or 40/30 Cal Bike
50 Back Extensions or Barbell Goodmornings (45/35)
50 DB Anchored Sit-Ups

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Emily

November 13, 2019

WOD
“Emily"

Rx
10 Rounds For Time
30 Double Unders
15 Pull-Ups
30 Air Squats
100m Sprint
Rest 2 Min

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Donny

November 12, 2019

WOD
“Donny”

Rx
Reps 21-15-9-9-15-21 For Time
Deadlifts (225/155)
Burpees

Cash-Out
Partner Dynamic Ball Throws
2 Rounds
10 Side/10 Forward/10 Side

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Jack

November 11, 2019

WOD
“Jack”


Rx
20 Min AMRAP
10 Push Press (115/80)
10 Kb Swings (55/35)
10 Box Jumps (24/20)

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Whiskerus Maximus

November 9, 2019

Partner WOD
"Whiskerus Maximus"

Rx
For Time
5 Rounds
12 Alt DB Snatches (50/35)
20/16 Cal Bike
*Alt turns w/partner, both complete all work

Rest 5 Min
Continued...

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Open WOD 20.5

November 8, 2019

WOD
"Open WOD 20.5"

Rx
For Time, Reps Partitioned Anyway, 20 Min Cap
40 Muscle-Ups
80 Cal Row
120 Wall Balls 20/14

Scaled
For Time, Reps Partitioned Anyway
40 Pull-Ups
80 Cal Row
120 Wall Balls 14/10

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Candy Shop

November 7, 2019

Strength
Front Squat
Find 3 RM

WOD
"Candy Shop"

Rx
7 Rounds For Time, 15 Min Cap
10 Kb Goblet Squats (55/35)
10 Burpees
30 Double Unders

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Narfle the Garthok

November 6, 2019

WOD
"Narfle the Garthok"

Rx
25 Min AMRAP
10 Hang Power Cleans (135/95)
25 Ball Slams (20/15)
10 Ring Rows (On Heals)
25 DB Anchored Sit-Ups

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The Snack Situation

November 5, 2019

Strength
Push Press
5x5 Reps Straight Across AHAP

WOD
"The Snack Situation"

Rx
Reps 10-1 For Time, 13 Min Cap
Handstand Push-Ups
7 Box Overs After Each Set (30/24)

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Spuds MacKenzie

November 4, 2019

WOD
"Spuds MacKenzie"

Rx
5 Rounds For Time
400m Run
25 Wall Balls (20/14)
5 Bar Muscle-Ups

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Backiotomy

November 2, 2019

Strength
5 Rounds AHAP
10 Alt Kb Strict Press
10 Alt Kb Renegade Rows
12 Min


WOD
"Backiotomy"

Rx
For Time
20 Push-Ups
15 Kb Swings (55/35)
20 Ring Rows (On Heals)
1 Min Forward Plank
16 Push-Ups
15 Kb Swings
Continued...

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Open WOD 20.4

November 1, 2019

"Open WOD 20.4"

Rx
For Time, 20 Min Cap
30 Box Jumps 24/20
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Single Leg Squats
Continued...

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Spooky Snow

October 31, 2019

WOD
"Spooky Snow"

Rx
3 Rounds For Time
50/40 Cal Row
25 Burpees
40/30 Cal Bike
25 Toes 2 Bar

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