WOD:“Alpha (At Home) 250” For Time 10 Squat Cleans (95/65) 20 Bent Over Row 30 Push-Ups 40 Plate Touches/Ball Slams/American Swings 50 Double Unders/Penguins (3:1 Singles/Jacks) 40 Sit-Ups 30 Squats (BB Back Squat / KB/DB Goblet) 20 S2OH 10 Burpees *If you don’t have a barbell, split DB/KB movements equally per arm **RX+ 135/95 OPTIONAL…

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WOD:“CF 412” 4 Rounds For Split Times 10 Single Arm Alternating Devil’s Press 20 Weighted Step Up (Goblet/Front Rack) *Rest 2 minutes after each round **Rounds should be a sprint ***Score is slowest round OPTIONAL FINISHER: 100 Heel Taps Over KB

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WOD:“BaseBaseLineLine” For Time 500m Row- 400m Run – 30/21 AB – 100 Quick Steps 40 Goblet Squat 30 Alternating V-Ups 20 Push-Ups with DB Drag 10 Bent Over Row 20 Push-Ups 30 Sit-Ups 40 Air Squats 500m Row- 400m Run – 30/21 AB – 100 Quick Steps *Time Cap: 20:00 OPTIONAL COOL DOWN: Power Athlete…

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Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: None 3. Buy in with a 800m run (together) 4. Complete two rounds (alternating reps as needed) chipper style. 5. Cash out with a 800m run (together) 6. Your score is your time. Partner WOD:For Time Buy in:…

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WOD:“Tyler Durden”15 Minute AMRAPBARBELL1 Bear Complex Cycle (75/55)(power clean, front squat, push press, back squat, push press)10 Double Unders/Penguins or 2:1 Singles/Jacks2 Bear Complex Cycles20 Double Unders3 Bear Complex Cycles30 Double Undersetc… add 1 cycle and 10 double unders per roundMATCHING DB COMPLEX (power clean, front squat, push press, thruster)SINGLE DB ALTERNATE ARMS PER COMPLEX

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It Certainly the Uncertainty Is there anything scarier than uncertainty?  I’m willing to bet the vast majority of things, people, events, etc. that you fear is rooted in not knowing.   Not knowing how somebody or some thing will respond leads many of us to at best not proceed and at worst completely avoid.  Don’t know…

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WOD:“Aldo Raine” 2 Rounds for Time 12 DB Snatch Right 12 DB OH Reverse Lunge Right 12 DB Snatch Left 12 DB OH Reverse Lunge Left 12 DB Hang Clean Right 12 DB Front Squat Right 12 DB Hang Clean Left 12 DB Front Squat Left 12 DB Push Press Right 12 DB Thruster Right…

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WOD:“Click-Click the Tongs” For Time 50 Goblet Squats 50 KBS 50 KB Ballistic Rows (1,2,3,4) 50 KB High Pulls 50 Front Rack Lateral Lunges (1,2,3,4) 50 Russian Twists (1,1,2,2) *50 Jumping Jacks After Each Movement* **Can go in any order, but must finish all 50 reps before moving to a new movement ***If you did…

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