WOD

Workout of the DAY

Workout of the Day

Monday December 16th, 2019 (20191216)

Level 1 As Many Reps as Possible 20 Minutes: Focus on consistent repetition schemes and pace. 50 Jump Rope 20 Wall Ball (10/6#) 20 Leg …

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Workout of the Day

Friday December 13th, 2019 (20191213)

Level 1 Row for Distance 4 min Row 2 Min Off 3 min Row 2 min Off 2 Min Row 2 min Off 1 Min …

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Workout of the Day

Thursday December 12th, 2019 (20191212)

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9 …

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Workout of the Day

Wednesday December 11th, 2019 (20191211)

Level 1 5 Rounds: As Many Reps as Possible 30 seconds on 30 Off Overhead Squat (22/10#) Bike KB Swings (26/18#) Wall Ball (10/6#) Hand …

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Workout of the Day

Tuesday December 10, 2019 (20191210)

Level 1 18 Minutes As Many Rounds as Possible 5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#) 5 one arm Thruster (R) into …

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Workout of the Day

Monday December 9, 2019 (20191209)

Level 1 8 minute As Many Rounds as Possible 40 Jump Ropes       10 Knee Raises Then:  15-12-9     Assisted Bar Dips …

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Workout of the Day

Friday December 6th, 2019 (20191206)

Level 1 12 minute As Many Reps as Possible 1-1 2-2 3-3, and so forth Assisted Bar Dip Squat Snatch Technique Level 2 12 minute …

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Workout of the Day

Thursday December 5th, 2019 (20191205)

Level 1 16 minute As Many Rounds as Possible 2 Power Clean  15 Box Jump Overs (20/16″) 15 Hand Release Push Ups 15 Wall Ball …

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Workout of the Day

Wednesday December 4th, 2019 (20191204)

Level 1 For Time: Buy in: 30 Burpees to 6 inch Target 30-20-10 Calorie Row Knee Raises Level 2 For Time: Buy in: 30 Burpees …

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Workout of the Day

Tuesday December 3, 2019 (20191203)

Level 1 Partner Workout Switch as needed -Hold Tall Plank.          -100 KB Swings (26/18#) then   -Superman Hold       …

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Workout of the Day

Monday December 2, 2019 (20191202)

Level 1 For Time: Buy in – 30 Burpees 4 Rounds: 7 Deadlift (95/65#) 25 Air Squats 50 Jump Rope Level 2 For Time: Buy …

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Workout of the Day

Friday November 29, 2019 (20191129)

Level 1 Recovery Day Gym is Closed Level 2 Recovery Day Gym is Closed Level 3 Recovery Day Gym is Closed Level 4 Rx Recovery …

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Workout of the Day

Thursday November 28th, 2019 (20191128)

Start and Replace all the Text Below Level 1 Scavenger Hunt Family / Group Challenge Level 2 Scavenger Hunt Family / Group Challenge Level 3 …

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Workout of the Day

Wednesday November 27th, 2019 (20191127)

Start and Replace all the Text Below Level 1 Earn the Pie Partition as desired 80 Burpees 60 Jump Rope 40 KB Swings (26/18#) 20 …

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Workout of the Day

Tuesday November 26th, 2019 (20191126)

Start and Replace all the Text Below Level 1 “The Cali Bear” Every Minute for         20 minutes 3 Power Clean & …

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Workout of the Day

Monday November 25th, 2019 (20191125)

Start and Replace all the Text Below Level 1 For Time: 15-12-9 Calorie Row  Wall Ball (14/10#) into  8 Rounds: 5 Box Jump (20/16″) 3 …

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Workout of the Day

Friday November 22nd, 2019 (20191122)

Start and Replace all the Text Below Level 1 For Time: 66 Jump Rope 33 KB Swings (26/18#) 33 Box Jump (20/16″) 33 KB Swings …

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Workout of the Day

Thursday November 21st, 2019 (20191121)

Start and Replace all the Text Below Level 1 16 minute                      As Many Rounds as …

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Workout of the Day

Wednesday November 20th, 2019 (20191120)

Start and Replace all the Text Below Level 1 For Time: 10! Ring Rows Front Squat (95/65#) Level 2 For Time: 10! Ring Rows Front …

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Workout of the Day

Tuesday November 19, 2019 (20191119)

Start and Replace all the Text Below Level 1 21 Minute EMOM          Alt between 3 Exercises   5 Bench Press   6 …

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Workout of the Day

Monday November 18, 2019 (20191118)

Start and Replace all the Text Below Level 1 14 Minute AMRAP 20 Alt. Split Snatch 20 Knee Raises 20 Z Press Level 2 14 …

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Workout of the Day

Friday November 15, 2019 (20191115)

Start and Replace all the Text Below Level 1 “Grace” 30 Clean & Jerk Something Challenging Level 2 “Grace” 230 Clean & Jerk 95/65# Level …

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Workout of the Day

Thursday November 14, 2019 (20191114)

Thursday November 14, 2019 (20191114) Level 1 For Time: 2,000 meter Row Level 2 For Time: 2,000 meter Row Level 3 For Time: 2,000 meter …

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Workout of the Day

Wednesday November 13, 2019 (20191113)

Wednesday, November 13, 2019 (20191113) Level 1 5 Rounds: 60 seconds at each station: (5 Stations) 30 sec. Work 30 Sec Rest Max Reps 1: Front …

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