Magnolia Lane

April 13, 2019

WOD
"Magnolia Lane"

Rx
30 Min AMRAP
20 Kb Swings (55/35)
15 Burpee Pull-Ups
10 Thrusters (95/65)
400m Run

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The Ladies Man

April 12, 2019

WOD
"The Ladies Man"

Rx
5 Rounds For Time
350m Row
10 Power Cleans (155/105)
10 Handstand Push-Ups
2 Rope Climbs

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Woogie

April 11, 2019

Strength
Front Squat
5x7 Reps Climbing
12 Min

WOD
"Woogie"

Rx
For Time,15 Min Cap
20 Alt Pistols
50 BF Sit-Ups
16 Alt Pistols
40 BF Sit-Ups
12 Alt Pistols
30 BF Sit-Ups
Continued....

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Dirk Diggler

April 10, 2019

WOD
"Dirk Diggler"

Rx
For Time
3 Rounds
15 Shoulder to OH (95/65)
10 Toes 2 Bar
40 Double Unders
Then
3 Rounds
10 Shoulder to OH (135/95)
10 Toes 2 Bar
40 Double Unders
Then
Continued...

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Unicorn Dreams

April 9, 2019

Strength
Sumo Deadlift
Find 3 RM
15 Min

WOD
"Unicorn Dreams"

Rx
10 Min AMRAP
Reps 2-4-6-8-10-etc
Sumo Deadlift to Highpull (115/80)
Box Jumps (24/20)
*Must step down from jumps

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Long Range

April 8, 2019

WOD
"Long Range"

Rx
For Time
200m Run
15 Bupees
5/3 Ring Muscle-Ups
400m Run
15 Bupees
5/3 Ring Muscle-Ups
800m Run
15 Bupees
5/3 Ring Muscle-Ups
800m Run
15 Bupees
Continued...

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Booger Whistle

April 6, 2019

Strength
Power Clean Tap & Go
Climb to 5 RM
12 Min

WOD
"Booger Whistle"

Rx
5 Rounds, 3 Min AMRAP, 1 Min Rest B/w Rounds
10 Kb Push Press (55/35)
10 Deadlifts (185/125)
Continued...

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Fancy Boyz

April 5, 2019

WOD
"Fancy Boyz"

Rx
For Time
65 Wall Balls (20/14)
Then
5 Rounds
15 Kb Swings (55/35)
15 Box Overs (24/20)
Then
65 Wall Balls

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Cocoa Loco

April 3, 2019

Strength
5 Rounds
Double Kb Shoulder Press x 8 Reps
Rest 1 Min
Kb Renegade Rows x 12 Reps
Rest 1 Min

WOD
"Cocoa Loco"

Rx
Reps 21-18-15-12-9-6-3 For Time, 16 Min
Burpees
50m Kb Farmers Walk (70/55) After Each Round

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Tator Salad

April 2, 2019

Strength
Back Squat 
5-5-4-4-3-3-2-2-1-1 Climbing

WOD
"Tator Salad"

Rx
10 Min AMRAP
10 Kb Step-Ups (55/35)
5 Pull-Ups
10 KB Step-Ups
10 Pull-Ups
Continued...

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Dead Poets Society

April 1, 2019

WOD
"Dead Poets Society"

Rx
For Time
100 Double Unders 
25 Anchored Sit-Ups
12 Clean and Jerks (95/65)
80 Double Unders
25 Anchored Sit-Ups
12 Clean and Jerks 
60 Double Unders
25 Anchored Sit-Ups
Continued....

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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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