I Got 6 Jobs

January 3, 2019

WOD
"I Got 6 Jobs"

Rx
For Time
70/50 Cal Row
60 Box Jumps (24/20)
50 Anchored Sit-Ups
40 CTB Pull-Ups
30 Shoulder to OH (135/95)

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Open WOD 14.1

January 1, 2019

Strength
Power Snatch
EMOM
3x3 Reps Climbing
Rest 1 Mine
3x2 Reps Climbing
Rest 1 Min
3x1 Rep Climbing

WOD
“Open WOD 14.1”

Rx
10 Min AMRAP
30 Double Unders
15 Power Snatch

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Party Time

December 31, 2018

WOD
“Party Time"

Rx
6 Rounds
1 Min Each Movement, 1 Min Rest B/w Rounds
Kb Goblet Squats (55/35)
Kb Swings (55/35)
Burpee Bar Touches
Toes 2 Bar
Rest 1 Min

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Birdbox

December 29, 2018

Partner WOD
"Birdbox"

Rx
For Time
21 Ring Muscle-Ups
100m Farmers Walk (70/55)
21 Squat Snatches (135/95)
30 Bar Facing Burpees
15 Ring Muscle-Ups
100m Farmers Walk
15 Squat Snatch
30 Bar Facing Burpees
9 Ring Muscle-Ups
Continued...

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Kick His Ass Sea Bass

December 28, 2018

Strength
Bench Press
Find 3 RM

WOD
"Kick His Ass Sea Bass"

Rx
10 Min AMRAP
2 Handstand Push-Ups
20 Double Unders 
5 Kb Swings (55/35)
20 Double Unders
4 HSPU
20 Double Unders
10 Kb Swings
Continued...

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Snap, Crackle, and Pop

December 27, 2018

Strength
7x2 Reps Climbing
Pause Back Squat (2 Second Pause Half Way Down)

WOD
"Snap, Crackle, and Pop"

Rx
For Time, 16 Min Cap
1000m Row
100 Walking Lunges
50 Toes 2 Bar

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Holiday Hangover

December 27, 2018

WOD
"Holiday Hangover"

Rx
15 Box Overs (24/20)
15 Shoulder to OH (115/80)
After Each Round
Reps 5-10-15-20-25 For Time
Power Cleans (115/80)

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Merry Christmas You Filthy Animal

December 24, 2018

WOD
"Merry Christmas You Filthy Animal"

Rx
10 Rounds For Time
5 Pull-Ups
10 Burpees
15 Wall Balls (20/14)
20 BF Sit-Ups

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The Wet Bandits

December 22, 2018

Partner WOD
"The Wet Bandits"

Rx
For Time, 40 Min Cap
120/80 Cal Row
100 Push Press (95/65)
80 Partner MB Sit-Up Tosses (20/14)
60 Double Kb Cleans (55/35)
40 Ring Dips
60 Double Kb Cleans
80 Partner MB Sit-Up Tosses
Continued...

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12 Days of Christmas

December 21, 2018

WOD
“12 Days of Christmas”

Rx
For Time
1 Handstand Push-Up
2 Box Jumps (24/20)
3 Power Cleans (95/65)
4 Pull-Ups
5 Burpees
6 Thrusters (95/65)
7 Kb Swings (55/35)
8 Wall Balls (20/14)
9 BF Sit-Ups
Continued...

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Boogie Nights

December 20, 2018

Strength
BB Bent Over Rows
5x5 Reps Straight Across AHAP
12 Min

WOD
"Boogie Nights"

Rx
For Time
14 Min AMRAP
16 Ball Slams (20/15)
16 Renegade Rows (55/35)
16 Alt Pistols

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Gremlins

December 19, 2018

WOD
"Gremlins"

Rx
18 Min AMRAP
10 Deadlifts (225/155)
15 Side Burpees Over Bar
200m Run

Cash-Out
100 Russian Twist AHAP

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Panic Switch

December 18, 2018

Strength
Split Jerk
Find 1 RM

WOD
"Panic Room"

Rx
Reps 15-12-9-12-15 For Time
Strict Press (95/65)
Ring Rows (On Heals)
50 Double Unders After Each Round

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Bone Thugs

December 17, 2018

WOD
"Bone Thugs"

Rx
50 Kb Swings (70/55)
Then
5 Rounds For Time
9 Front Squats (155/105)
15 Toes 2 Bar
Then
50 Kb Swings

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Mean Muggin

December 15, 2018

Strength
3 Position Squat Snatch 
(High Hang/Hang/Full)
Climb to Heavy Set
12 Min

WOD
"Mean Muggin"

Rx
3 Rounds For Time
400m Run/500m Row
12 Power Snatch (135/95)
21 CTB Pull-Ups

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Ring Ding Dong

December 14, 2018

WOD
"Ring Ding Dong"

Rx
5 Rounds, 5 Min AMRAP, 1 Min Rest B/w Rounds
*Perform 50m Broad Jumps at start of every Round
15 Russian Kb Swings (70/55)
10/6 Ring Dips
25 Anchored Sit-Ups

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Funcilitator

December 13, 2018

WOD
"Funcilitator"

Rx
50 Wall Balls (20/14)
15 Burpees
100 Double Unders
40 Wall Balls 
15 Burpees
80 Double Unders
30 Wall Balls 
15 Burpees
60 Double Unders
20 Wall Balls 
15 Burpees
Continued...

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Paw Patrol

December 13, 2018

WOD
Strict Press
Find 1 RM
12 Min

WOD
"Paw Patrol"

Rx
4 Rounds, 15 Min Cap
Reps 6-9-12-15
Handstand Push-Ups
Reps 20-16-12-8
Toes 2 Bar
250 Row After Each Round

Cash-Out
50 4-Count Flutter Kicks

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Baby It's Cold Outside

December 11, 2018

Strength
Power Clean
Climb to 5 RM
12 Min

WOD
"Baby It's Cold Outside"

Rx
Reps 5-10-15-20-25-30 For Time, 19 Min Cap
Power Cleans (95/65)
Box Overs (24/20)

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Cindy

December 10, 2018

WOD
“Cindy”

Rx
20 Min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

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