Waltzing Matlida

May 7, 2019

WOD
"Waltzing Matilda"

Rx
5 Rounds For Time
400m Run
12 Power Cleans (155/105)
21 Med Ball Anchored Sit-Ups (20/14)

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Dracarys

May 6, 2019

Strength
Push Jerk/Split Jerk
Climb to Heavy Set

WOD
"Dracarys"

Rx
For Time
2 Rounds
10 Strict Press (95/65)
10 Box Overs (24/20)
2 Rounds 
10 Push Press (115/75)
10 Pull-Ups
2 Rounds
10 Push Jerk (135/95)
50 Double Unders

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May the 4th Be With You

May 4, 2019

WOD
"May the 4th Be With You""

Rx
3 Rounds For Time
10 Clean and Jerks (95/65)
10 Side Burpees Over Bar
10 Thrusters (95/65)
10/6 Ring Dips
10 Power Snatch (95/65)

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Hotter Than a Set of Twin Babies

May 3, 2019

WOD
"Hotter Than a Set of Twin Babies"

Rx
For Time
5 Rope Climbs
10 Back Squats (185/125)
400m Run
4 Rope Climbs
10 Back Squats
800m Run
3 Rope Climbs
10 Back Squats
400m Run
2 Rope Climbs
10 Back Squats
800m Run
Continued...

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Bee Snatcher

May 2, 2019

WOD
"Bee Snatcher"

Rx
22 Min AMRAP
Reps 5-10-15-20-25-etc
Kb Swings (55/35)
After Each Round
10 Handstand Push-Ups
10 Toes 2 Bar
40 Double Unders

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The Dude

May 1, 2019

Strength
Back Squat 
Find 5 RM

WOD
"The Dude"

Rx/Scaled
10 Min AMRAP
10 Box Jumps (24/20)
15 Anchored Sit-Ups
20 Air Squats

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Jorah Mormont

April 30, 2019

Strength
Strict Press
Find 1 RM

WOD
"Jorah Mormant"

Rx
For Time
21 Shoulder to OH (155/105)
6/4 Ring Muscle-Ups
14 Shoulder to OH
6/4 Ring Muscle-Ups
7 Shoulder to OH
6/4 Ring Muscle-Ups

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Theon Greyjoy

April 29, 2019

WOD
"Theon Greyjoy"

Rx
2 Rounds For Time
50/40 Cal Row
50 Burpees
50 Kb Step-Ups (55/35)(24/20)
50 Jump Chins (head 6 inches from bar)
50 SDLHP (75/55)

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Football Fever

April 27, 2019

Strength
Push Jerk
5-5-3-3-1-1 Climbing

WOD
"Football Fever"

Rx
3 Rounds For Time
15 Handstand Push-Ups
50 Ft Double KB Walking Lunge (55/35)
25 Russian Swings (55/35)
100 Ft Bearcrawl
25 Ball Slams (20/15)

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Pop Star

April 26, 2019

WOD
"Pop Star"

Rx
For Time
2 Rounds
200m Run
10 Power Snatch (95/65)
10 CTB Pull-Ups
2 Rounds
400m Run
8 Power Snatch (115/75)
8 CTB Pull-Ups
2 Rounds
Continued...

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Wild and Crazy Kids

April 25, 2019

Strength
Pause Back Squat (3 Second Pause)
7x3 Reps Climbing

WOD
"Wild and Crazy Kids"

Rx
Reps 21-18-15-12-9-6-3 For Time, 15 Min Cap
Wall Balls (20/14)
30 Unbroken Double Unders After Each Round

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Bully Stick

April 24, 2019

WOD
"Bully Stick"

Rx
For Time
60 BF Sit-Ups
50/40 Cal Row
40 Shoulder to OH (95/65)
30 Ring Rows (On Heals)
50 BF Sit-Ups
40/30 Cal Row
30 Shoulder to OH
20 Ring Rows
40 BF-Sit-Ups
30/20 Cal Row
20 Shoulder to OH
10 Ring Rows

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The Camel Clutch

April 23, 2019

Strength
Clean Complex
Hang Squat Clean/Hang Power Clean/ Power Clean
Climb to Heavy Set

WOD
"The Camel Clutch"

Rx
For Time, 14 Min Cap
10 Box Overs (24/20)
12 Hang Power Cleans (135/95)
15 Box Jumps 
Continued...

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The Last Stand

April 22, 2019

WOD
"The Last Stand"

Rx
5 Rounds For Time
11 OH Squats (95/65)
13 Bar Facing Burpees
15 Toes 2 Bar

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Napping Lifeguard

April 19, 2019

Strength
Close Grip Bench Press
5x5 Reps Straight Across
15 Min

WOD
"Napping Lifeguard"

Rx
5 Rounds For Time
15 Double KB Deadlift (70/55)
15 Push-Ups
15 Cal Row

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I Have Nipples Greg, Can You Milk Me?

April 19, 2019

WOD
"I Have Nipples Greg, Can You Milk Me?"

Rx
For Time
800m Run
40m OH KB Walking Lunge (55/35)w
21/15 Ring Dips
30m OH KB Walking Loungere44444w
800m Run
15/10 Ring Dips
800m Run
20m OH KB Walking Lunge
9/5 Ring Dips

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Callused Mind

April 18, 2019

Strength
Power Clean
5x3 Reps @ 75%

WOD
"Callused Mind"

Rx
For Time
35 Kb Swings (55/35)
50 BF Sit-Ups
35 Kb Swings
25 Toes 2 Bar
35 Kb Swings
30 BF Sit-Ups
35 Kb Swings
15 Toes 2 Bar

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Hammer Jammer

April 17, 2019

WOD
"Hammer Jammer"

Rx
Reps 100-80-60-40-20 For Time
Double Unders
After Each Round
12 Front Squats (135/95)
12 Shoulder to OH (135/95)

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Dingo Snacks

April 16, 2019

WOD
"Dingo Snacks"

Rx
5 Rounds For Time
13 Burpee Box Overs (24/20)
400m Run
13 CTB Pull-Ups
250m Row

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Randy

April 15, 2019

Strength
Squat Snatch
Find 1 RM
15 Min

WOD
“Randy”

Rx
For Time
75 Power Snatches (75/55)

Continued...

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