Saturday, April 11th, 2015

Workout of the Day “Buddy Beatdown” Each partner must complete the required number of rounds for each: 3 Rounds 400m Row Partner = AMRAP of front rack lunges (95#/65#) 5 Rounds 2 Rope Climbs Partner = AMRAP of burpees 7 Rounds 200m Run Partner = AMRAP of ball slams (20#/15#) Post your scores to the…

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Thursday, April 9th, 2015

Workout of the Day Partner Warm Up Complete all reps together: 3 Rounds (NOT FOR TIME) 200m Run 6 Burpees 12 Squats 24 Sit Ups (hi five) **When you finish you must skip until all teams have finished** Back Squat Find your 5 rep max. Post your scores to the Whiteboard.

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Wednesday, April 8th, 2015

Workout of the Day Complete For Time: 800m Run 21 Thrusters 15 Pull Ups 400m Run 18 Thrusters 12 Pull Ups 200m Run 15 Thrusters 9 Pull Ups Rest 2 minutes between rounds Level 1 55#/35# Level 2 75#/45# Level 3 85#/55# Fire Breathers 95#/65# Bridget 3 Rounds of the “Fire Breather” Workout Post your…

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Tuesday, April 7th, 2015

Workout of the Day 30 Muscle Ups For Time Level 1 30 Banded Pull Ups 30 Banded Push Ups Level 2 30 Pull Ups (bands if needed) 30 Push Ups (bands if needed) Level 3 30 Pull Ups 30 Ring Dips 30 Transitions Fire Breather 30 MU’s Post your scores to the Whiteboard.

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Happy Birthday Coach K (GOC)

Workout of the Day “The Bunny Trail Hop” 6 Rounds For Time 400m run 2 Tire Flips 10 Bunny Hops (Box Jumps) 20 Easter Egg Smashes (ball slams) Level 1 6 Rounds For Time 400m run 2 Deadlift (65#/35#) 10 Bunny Hops (20″/12″) 20 Easter Egg Smashes (10#/4#) Level 2 6 Rounds For Time 400m…

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Saturday, April 4th, 2015

Workout of the Day Team Easter Egg WOD With a partner, one person working at a time, complete AMRAP in 20 Minutes: Each team will have a WOD sheet numbered 3, 6, 9, 12. Start by broad jumping to your basket of eggs, pick ONE egg and broad jump back to the start line. Open…

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HAPPY BIRTHDAY MEL. R!!!

Workout of the Day Partner WOD. Wall ball is the “egg”. The egg must be held the whole time – each time it hits the ground both people have to do 3 burpees. Both people must run each time, trading off carrying the ball as needed. For Time: 100 Wall Balls 800 m MB Run…

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HAPPY BIRTHDAY DEAN & ADAM!!!

Workout of the Day 1-2-3-4-5-6-7-8-9-10 Snatch Burpee Over Box Level 1 KB Swings Burpee Over Box Level 2 Snatch (35#/15#) Burpee Over Box (12”/6”) Level 3 Snatch (75#/55#) Burpee Over Box (20”/12”) Fire Breather Snatch (95#/65#) Burpee Over Box (24”/20”) Post your scores to the Whiteboard.

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HAPPY BIRTHDAY ASHLEY!!!

Workout of the Day Turkish Get-Up Find your 1 rep max. Pull Ups 5RM 10min AMRAP: Partner WOD 10 box jumps Max rep Power Cleans 115#/85# *Partner A does box jumps while Partner B accumulates as many power cleans as possible. Team score = total # of power cleans Level 1 10min AMRAP: Partner WOD 10…

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