Paint Chips

March 4, 2019

Strength
Front Squat 
Find 2 RM

WOD
"Paint Chips"

Rx
For Time,17 Min Cap
1000m Row
Then
3 Rounds
7 Front Squats (205/135)
21 Pull-Ups

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I Choo Choo Choose You

March 2, 2019

WOD
"I Choo Choo Choose You"

Rx
For Time
5 Rounds
20m Seesaw Press (45/25)
10 CTB Pull-Ups
Then
5 Rounds
20m Kb Walking Lunge (70/55)(Kb can be held at or above chest anyway)
15 GHD Sit-Ups
Continued....

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Open Wod 19.2

March 1, 2019

https://games.crossfit.com

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Pretzel Stack

February 28, 2019

Strength
Pause Bench Press
7x2 Reps, 2 Second Pause on Chest

WOD
"Pretzel Stack"

Rx
4 Rounds For Time, 14 Min Cap
21 Wall Balls (20/14)
15 Burpees
15 Toes 2 Bar

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Chris Gardocki

February 27, 2019

WOD
"Chris Gardocki"

Rx
For Time
1000m Row
50 Box Overs (24/20)
25 Power Snatch (95/65)
750m Row
40 Box Overs
20 Power Snatch
500m Row
30 Box Overs
15 Power Snatch

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Instabasic

February 26, 2019

Strength
Squat Clean
2x3 Reps @ 70%
2x3 Reps @ 75%
2x2 Reps @ 80%
2x2 Reps @ 85%

WOD
"Instabasic"

Rx
8 Min AMRAP
Reps 2-4-6-8-10-2-4-6-8-10-etc
Squat Cleans (135/95)
40 Double Unders After Each Round

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Calmer Than You Are

February 25, 2019

WOD
"Calmer Than You Are"

Rx
For Time, 35 Min Cap
3 Rounds
12 Shoulder to OH (115/75)
12 Pull-Ups
Then
50 BF Sit-Ups
Then
3 Rounds
9 Shoulder to OH (135/95)
9 CTB Pull-Ups
Then
50 BF Sit-Ups
Continued...

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Juggalo

February 23, 2019

WOD
"Juggalo"

Rx
For Time
5 Rounds
7 Power Snatch (95/65)
11 CTB Pull-Ups
Then
5 Rounds
20m Kb Walking Lunge (70/55)(Kb can be held at or above chest anyway)
15 GHD Sit-Ups
Then
Continued...

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Open WOD 19.2

February 22, 2019

WOD
"Open WOD 19.1"

Rx
15 Min AMRAP
19 Wall Balls (20/14)(10ft/9ft)
19 Cal Row

Scaled
15 Min AMRAP
19 Wall Balls (14/10)(10ft/9ft)
19 Cal Row

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Heaven's So Far Away

February 21, 2019

Strength
Weighted Pull-Ups
5-4-3-2-1-2-3-4-5
12 Min Climbing Then Descending

WOD
"Heaven's So Far Away"

Rx
For Time, 17Min Cap
50 Kb Swings (55/35)
5 Rope Climbs
50 Kb Goblet Squats (55/35)
4 Rope Climbs
35 Kb Swings
Continued...

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Dazed and Confused

February 20, 2019

Strength
Strict Press
7x4 Reps Climbing
12 Min

WOD
"Dazed and Confused"

Rx
For Time
Reps 10-1
Handstand Push-Ups
Reps 20-2
Cal Row

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Power Hour

February 18, 2019

WOD
"Power Hour"

Rx
17 Min AMRAP
10 Thrusters (95/65)
15 Toes 2 Bar
After Each Round
Reps 30-40-50-60-30-40-50-60-etc
Double Unders

Cash-Out
100 Russian Twists
50 Mb Deadbugs (20/14)

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The Pimple Popper

February 16, 2019

Strength
Close Grip Bench Press
5x3 Reps Straight Across
12 Min

WOD
"The Pimple Popper"

Rx
For Time
50 Kb Swings (55/35)
30 Straight Leg Sit-Ups (no arm swing)
40 Single Kb Step-Ups Overs (55/35) (24/20)
Continued...

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Smarty Pants

February 15, 2019

Strength
Squat Clean/Hang Squat Clean
Work Up to Max Set 

WOD
"Smarty Pants"

Rx
3 Rounds For Time
30 Wall Balls (20/14)
20 Power Cleans (95/65)
10 Strict Toes 2 Bar

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Lover's Lane

February 14, 2019

WOD
"Lover's Lane"

Rx
4 Rounds For Time
500m Row
15 Shoulder to OH (135/95)
20 Box Jumps (24/20)
25 Side Burpees Over Bar

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The Black Mirror

February 13, 2019

WOD
"The Black Mirror"

Rx
Reps 20-15-10-15-20 For Time
Alt Pistols
40m Bearcrawl After Pistols
Ring Rows (On Heals)
10 20m Shuttle Runs

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The Munchies

February 12, 2019

Strength
Hang Power Snatch
2x5 Reps, 2x4 Reps, 2x3 Reps, 2x2 Reps, 2x1 Rep Climbing

WOD
"The Munchies"

Rx
For Time
40 Swinging Kb Snatches (55/35)
75 Double Unders
30 Swinging Kb Snatches
75 Double Unders
Continued...

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Angie

February 11, 2019

WOD
“Angie”

Rx
For Time
100 Pull-Ups
100 Push-Ups
100 BF Sit-Ups
100 Air Squats

Cash-Out
2 Rounds
Continued...

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Jessie's Girl

February 9, 2019

Parter WOD
"Jessie's Girl"

Rx
 For Time
Team of 3
1000m Row
100 Wall Balls (20/14)
50 Side Burpees Over Rower
1000m Row
50 Front Squats (135/95)
50 Pull-ups
1000m Row
100 Anchored Sit-Ups
50 Side Burpees Over Rower
Continued...

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Isabel

February 8, 2019

Strength
Squat Snatch
Work Up to Heavy Single
Then
3x2 Reps @ 80% of Heavy Single
15 Min

WOD
“Isabel”

Rx
30 Snatches For Time (135/95)

Cash-Out
2 Rounds 
Partner MB Throws
10 Side/10 Fwd/10 Side (20/14)

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