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Thursday June 27

5 Rounds:
100′ Walking Lunge (25/15 plate OH) 
30 Straight leg AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

Stamina Training (6:00pm – 7:30pm)
AMRAP45 of:
*200m Run after each exercise below*
50 Air Squats
45 Switch Lunges (1rep/leg)
40 Push-ups
35 Burpees
30 Dips (rings)
25 Pull-ups
20 Pistols (1rep/leg; alternating)
15 C2B
10 HSPU (strict)
5 Muscle-ups (bar)

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Wednesday June 26

For Time:
21 Thrusters (135/95)
400 Meter Run
21 CTB Pull-Ups
21 Pull-Ups
400 Meter Run
21 Thrusters (135/95)

KIDS CROSSFIT 10AM
18 min cap
run 200 m
20 KBS
20 ttb or knee ups
Run 200 m
18
18
Run 200
16……

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Tuesday June 25

On the 0:00…
3K Row
On the 15:00…
21 DB Burpee Box Step-Overs 35’s/50’s
50′ Handstand Walk
15 DB Burpee Box Step-Overs
50′ Handstand Walk
9 DB Burpee Box Step-Overs
50′ Handstand Walk

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Monday June 24

For Time:
1-2-3-4-5-6-7-8-9-10:
Hang Squat Snatches (95/65)
After each round, 30 Double-Unders

KIDS CROSSFIT 10am
WOD:
50 jump ropes
40 sec plank
30 sit ups
20 push ups 
10 pull ups 
And back up

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Saturday June 22nd

OCR Training (6:45am)
Station 1, AMRAP15:
400m Run
100m Farmer Carry, 5 burpees after 50m (2-70/53# KB’s)
400m Run
1 Rope Climb
400m Run
4 Tire Flips

Station 2, AMRAP15:
800m Run
1 Wall Climb
400m Run
3 Spear Throws (no penalty for miss)
200m Run
1 Peg Board Climb

Station 3, AMRAP15
400m Run
30 Burpees
400m Run
1 Monkey Bar Climb
400m Run
200m Bucket Carry

Class WOD(8am)
“Gut Check” 
Teams of 2 
For Time:
150/100 Calorie Assault Bike
… Directly into:
10 Toes to Bar
10 Barbell-Facing Burpees
“X” Snatches

Round 1 – 12 Reps @ 95/65
Round 2 – 9 Reps @ 135/95
Round 3 – 6 Reps @ 185/135
Round 4 – 3 Reps @ 205/145
Round 5 – 1 Rep @ 225/155

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Friday June 21st

For Time, with a 20:00 Time Cap:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man”

1 Round of “Macho Man”
3 Power Cleans + 3 Front Squats + 3 Jerks
Barbell – 185/135

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Thursday June 20th

Main WOD
“Bowflex”
5 Rounds On The 5:00
10 Strict Pull-ups
21/15 Calorie Row
10 – 8 – 6 – 4 – 2 Deadlifts
*Build in weight each round

Stamina WOD(6pm – 7:30pm; open to all members and drop-ins)
Parter WOD (you-go-I-go style)
AMRAP12 (switching partners every minute) => Squat Cleans (95/65#)
2 min break
AMRAP12 (switching partners every minute) => Bike (Cals)
2 min break
AMRAP12 (switch partners when set completed) => 10 Pull-ups, 5 T2B, 1 Muscle-up
2 min break
AMRAP12 (switch partners when set completed) => 20 WB’s (20/14#), 200m Run

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Wednesday June 19th

Main WOD
“Slap Happy” 
Part #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24″/20″)

Kid’s CrossFit
WOD:
4 RFT
15 med ball cleans
15 cals on rower
15 KBs 
15 go let squats

Game: tic tac toe

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Tuesday June 18th

“Power Ranger”
For Time:
200m Bag Run, 10 Power Cleans
200m Bag Run, 8 Power Cleans
200m Bag Run, 6 Power Cleans
200m Bag Run, 4 Power Cleans
200m Bag Run, 2 Power Cleans


Sandbag – 50/35
Male Weights – 155-185-225-245-265
Female Weights – 105-135-155-165-175

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Monday June 17th

Main Class
“18 Wheeler”
3 Rounds:
18/15 Calorie Assault Bike
15 Wallballs (30/20) Females 9′ Target
12 DB Snatches (80/55)
9 Burpee Bar Muscle-Ups

Kids CrossFit (10am)
Strength: work up to heavy complex of 1 power snatch,
1 ohs, 1 full snatch, 1 ohs
WOD: 
10 min
6 ohs
12 toes to bar or knee ups
24 jump ropes (or 12 dubs)
Game:  pac man tag

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