No Hesitation Move

March 30, 2019

Partner WOD
"No Hesitation Move"

Rx
Teams of 3
5 Rounds For Time
400m MB Run (20/14)
75 Wall Balls (20/14)
45 Power Snatch (95/65)
Continued...

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Lost In The Mirror

March 29, 2019

WOD
"Lost In The Mirror"

Rx
For Time
1000m Row
200 Double Unders
60 CTB Pull-Ups
200 Double Unders
1000m Row

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Taco Bar

March 28, 2019

Strength
Hang Squat Clean
7x3 Reps Climbing
12 Min

WOD
"Taco Bar"

Rx
For Time
10 Squat Cleans (135/95)
15 Handstand Push-Ups
8 Squats Cleans
12 HSPU
6 Squat Cleans
9 HSPU
4 Squat Cleans
Continued...

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Dr. Feelgood

March 27, 2019

WOD
"Dr. Feelgood"

Rx
4 Rounds For Time
800m Run
30 Kb Swings (55/35)
50 Walking Lunges

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Gumby and Pokey

March 26, 2019

Strength
Push Jerk
Climb to 5 RM
12 Min

WOD 
"Gumby and Pokey"

Rx
For Time
21 Toes 2 bar
12 Shoulder to OH (135/95)
14 Toes 2 Bar
12 S2OH
7 Toes 2 Bar
12 S2OH
14 Toes 2 Bar
Continued...

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The Death Star

March 25, 2019

WOD
"The Death Star"

Rx
8 Rounds For Time, 35 Min Cap
6 Front Squats (155/105)
12 Side Burpees Over Bar
18 Box Jumps (24/20)

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Bull Cuttery

March 23, 2019

Strength
Power Snatch
Find 1 RM
12 Min

WOD
"Bull Cuttery"

Rx
5 Rounds for Time
21 Alt Kb or DB Snatch (55/35)(50/35)
12/8 Ring Dips
Row 300m

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Open WOD 19.5

March 22, 2019

WOD
"Open WOD 19.5"
Reps 33-27-21-15-9
Thrusters (95/65)
CTB Pull-Ups

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The Phoenix

March 21, 2019

Strength
Box Squat 
Find 1 RMp
*Under 6 foot tall, 16 inches, Over 6 feet 20 inches

WOD
"The Phoenix"

Rx
For Time
50 Air Squats
5/3 Ring Muscle-Ups
40 Air Squats 
5/3 Ring Muscle-Ups
30 Air Squats 
5/3 Ring Muscle-Ups
Continued...

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Sock Burglar

March 20, 2019

WOD
"Sock Burglar"

Rx
8 Rounds For Time
Odd Rounds
200m Run
10 Hang Cleans (185/125)
Even Rounds
400m Run
15 Box Jumps (30/24)

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Grip It and Rip It

March 18, 2019

WOD
"Grip It and Rip It"

Rx
For Time
Before Each Round
10 Toes 2 Bar
Reps 12-10-8-6-8-10-12 
Deadlifts (225/155)
After Each Round
50 Double Unders

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Naturday

March 16, 2019

Partner WOD
😎Naturday😎

Rx
10 Min AMRAP
Reps 4–8-12–16-etc
Thrusters (95/65)
GHD Sit-Ups
Box Overs (24/20)
*Alt Turns w/partner, Both Complete All Reps

Rest 2 Min

10 Min AMRAP
Reps 3-6-9-12-etc
Continued...

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Jumpstart My Heart

March 13, 2019

Strength
Deadlift
Climb to 3 Rep Max

WOD
"Jumpstart My Heart"

Rx
Reps 18-15-12-15-18 For Time, 18 Min Cap
Power Cleans (95/65)
Bar Facing Burpees

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J-Rod

March 12, 2019

WOD
"J-Rod"

Rx
5 Rounds For Time
400m Run/500 Row
10 Handstand Push-Ups
25 Wall Balls (20/14)

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Manic Monday

March 11, 2019

WOD
"Manic Monday"

Rx
20 Min AMRAP
21 Box Jumps (24/20)
15 Kb Swings (70/55)
9 Toes 2 Bar

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Blazing Saddles

March 9, 2019

WOD
"Blazing Saddles"

Rx
For Time
5 Rounds
10 Wall Balls (20/14)
6 Power Cleans (135/95)
Then
4 Rounds
10 CTB Pull-Ups
250m Row
Then
3 Rounds
20 Wall Balls
10 Power Snatch (135/95)

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Open WOD 19.3

March 8, 2019

"Open WOD 19.3"

For Time, 10 Min Cap
200ft OH DB Walking Lunge (50/35)
50 DB Box Step Ups (50/35)(24/20)
50 Strict Handstand Push Ups
200ft Handstand Walk

Alternate Open WOD 1
Continued....

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If He Ever Singles You Up

March 7, 2019

WOD
"If He Ever Singles You Up"

Rx
For Time
10 Front Rack Lunges (95/65)
5 SDLHP (95/65)
15 Toes 2 Bar
10 Front Rack Lunges
10 SDLHP
15 Toes 2 Bar
10 Front Rack Lunges
15 SDLHP
15 Toes 2 Bar
10 Front Rack Lunges
Continued...

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Bad Boyz

March 6, 2019

Strength
Push Press
5x3 Reps Straight Across AHAP

WOD
"Bad Boyz"

Rx
14 Min AMRAP
50 BF Sit-Ups
Then
Reps 21-15-9
Shoulder to OH (115/80)
Box Jumps (24/20)
(Start back at sit-ups)

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Risky Business

March 5, 2019

WOD
"Risky Business"

Rx
20-1 (20-19-18-etc)
Kb Swings (55/35)
After Even Rounds 10 Burpees
After Odd Rounds 30 Double Unders

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