Jalapeno Poppers For the Boys

January 10, 2019

Strength
3 Position Squat Snatch (High Hang/Hang/Full)
5 Sets at 70% of 1 RM

WOD
"Jalapeno Poppers For the Boys"

Rx
30 Rounds Tabata, 20 Seconds On/10 Seconds Rest
*Cycle through movements
Hang Power Snatch (95/65)
Continued...

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Human Centipede

January 10, 2019

WOD
"Human Centipede"

Rx
22 Min AMRAP
Reps 10-20-30-40-50-etc...
Double Unders
After Each Round
15 KB Swings (55/35)
10 Wall Balls (20/14)
5 Toes 2 Bar

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Stay In Your Lane Bro

January 8, 2019

WOD
"Stay In Your Lane Bro"

Rx
5 Rounds For Time, 35 Min Cap
15 Shoulder to OH (115/80)
15 Box Jumps (30/24)
30 BF Sit-Ups
*At start and EMOM Perform 5 Burpees

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Gunchucks

January 7, 2019

Strength
Back Squat
4x8 Reps Straight Across

WOD
"Gun Chucks"

Rx/Scaled/Beginner/Elements
3 Rounds For Time
400m Run/500m Row
50 Air Squats 

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Mean Gene

January 4, 2019

Partner WOD
"Mean Gene"

Rx
For Time
100 Double Unders
*Partners both complete all Double Unders
10 Synchronized Ring Rows (On Heals)
20 Partner Handstand Push-Ups
Continued....

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Fair Dinkum

January 4, 2019

Strength
Hang Squat Clean
Find 2 RM

WOD
"Fair Dinkum"

Rx
For Time, 18 Min Cap
Reps 10-1
101 Power Cleans (135/95)
Reps 20-2
20 Wall Balls (20/14)

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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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