The Dukes of Hazard

June 24, 2019

WOD
Thruster
3-3-2-2-1-1-1 Climbing

WOD
"The Dukes of Hazard"

Rx
For Time, 16 Min Cap
50 BF Sit-Ups
10 Thrusters (95/65)
40 BF Sit-Ups
10 Thrusters
30 BF Sit-Ups
10 Thrusters
20 BF Sit-Ups
10 Thrusters
10 BF Sit-Ups
10 Thrusters

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Power Bomb

June 22, 2019

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

WOD
"Power Bomb"

Rx
For Time
5 Rounds
250m Row
10 Side Burpees Over Rower
20 Swinging Kb Snatches (55/35)

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The Camel Clutch

June 21, 2019

WOD
"The Camel Clutch"

Rx
For Time
100m Bearcrawl
Then
5 Rope Climbs
12 Alt Kb Pistols (45/25)
12 Handstand Push-Ups
4 Rope Climbs
12 Alt Kb Pistols
12 Handstand Push-Ups
3 Rope Climbs
Continued...

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Khaki Cowboy

June 20, 2019

Strength
Push Press
3-3-3-3
Push Jerk
2-2-2-2
Split Jerk
1-1-1-1

WOD
"Khaki Cowboy"

Rx
10 Min AMRAP
10 Shoulder to OH (115/80)
15 Box Overs (24/20)

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Rally Dip

June 19, 2019

WOD
"Rally Dip"

Rx
For Time, 30 Min Cap
30 Power Cleans (135/95)
50 Toes 2 Bar
30 Power Cleans
*At start and EMOM Perform
30 Double Unders

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Tossers and Shape Shaggers

June 18, 2019

WOD
"Tossers and Shape Shaggers"

Rx
5 Rounds For Time
12 OH Squats (95/65)
18 Ring Rows (On Heals)
24 Push-Ups

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Helen

June 17, 2019

Strength
Barbell RDL’s
Climb to Heavy 5 Rep Set

WOD
“Helen”

Rx
3 Rounds For Time
400m Run
21 KB Swings (55/35)
12 Pull-Ups

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Fun Dip

June 15, 2019

Partner WOD
"Fun Dip"

Rx
Teams of 3
For Time
75 Handstand Push-Ups
200m Walking Lunges
75 Strict Pull-Ups
200m Walking Lunges
75 KB Swings (70/55)
200m Walking Lunges
75 Deadlifts (225/155)
Continued...

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Dad Jokes

June 14, 2019

WOD
"Dad Jokes"

Rx
4 Rounds For Time
21 Toes 2 Bar
12 Thrusters (95/65)
21 Box Jumps (24/20)
12 Power Cleans (95/65)

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5k Run

June 13, 2019

WOD
5K Run For Time

or substitute for

6k Row
*Bring your running shoes and we will be running outside!!!

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Das Boot

June 12, 2019

Strength
Bench Press
5x5 Reps Climbing

WOD
"Das Boot"

Rx
For Time
Reps 20-16-12-8-4 
Shoulder to OH (135/95)
Reps 25-20-15-10-5
Kb SDLHP (70/55)

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Peaky Blinders

June 11, 2019

WOD
"Peaky Blinders"

Rx
For Time
800m Run
30 Wall Balls (20/14)
20 Pull-Ups
400m Run
20 Wall Balls 
15 CTB Pull-Ups
400m Run
20 Wall Balls
15 CTB Pull-Ups
Continued...

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Jacked and Tan

June 10, 2019

Strength
Squat Snatch/Hang Squat Snatch
Climb to Heavy Set
12 Min

WOD
"Jacked and Tan"

Rx
For Time
12 Power Snatch (95/65)
12 Burpee Box Overs (24/20)
30 Double Unders
12 Power Snatch
12 Burpee Box Overs
40 Double Unders
Continued...

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Tub Thumpin

June 8, 2019

Strength
Split Jerk
5x3 Reps @ 75% of 1 RM

WOD
"Tub Thumpin"

Rx
For Time
21 Thrusters (95/65)
21 Bar Facing Burpees
400m Run
15 Thrusters
15 Bar Facing Burpees
400m Run
9 Thrusters 
9 Bar Facing Burpees
400m Run

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Gazers

June 7, 2019

WOD 
"Gazers"

Rx
For Time
60/50 Cal Row
50 SDLHP (95/65)
50/30 Ring Dips
50 Hang Power Snatches (95/65)
60/50 Cal Row

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Copperhead Road

June 6, 2019

Strength
5 Rounds
12 Kb Renegade Rows Total
12 Kb Burgarian Squats Each Leg

WOD
"Copperhead Road"

Rx
For Time, 18 Min Cap
40m KB OH Walking Lunge (55/35)
5 Toes 2 Bar
40m KB OH Walking Lunge
10 Toes 2 Bar
Continued....

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Taser Tickle

June 5, 2019

WOD
"Taser Tickle"

Rx
20 Min AMRAP
7 Clean and Jerks (155/105)
30 BF Sit-Ups
7 Handstand Push-Ups
60 Double Unders

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Oakland Nights

June 4, 2019

Strength
Back Squat 
5x2 Reps Straight Across AHAP

WOD
"Oakland Nights"

Rx
3 Rounds
5 Min AMRAP, 2 Min Rest B/w Rounds
10 Front Squats (135/95)
20 Pull-Ups
AMRAP Burpees For Rest of Time

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Tomfoolery

June 3, 2019

WOD
"Tomfoolery"

Rx
5 Rounds For Time
30 Kb Swings (55/35)
20 Box Jumps (24/20)
400m Run

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Sonic and Tails

June 1, 2019

Strength
Power Clean
3 Reps EMOM x 4 Min Climbing
2 Reps EMOM x 4 Min Climbing
1 Rep EMOM x 4 Min Climbing

WOD
"Sonic and Tails"

Rx
Reps 15-12-9-6-3 For Time
Power Cleans (165/115)
After Each Round
3/2 Ring Muscle-Ups
200m Run

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