WOD

Saturday 2.21.15 WOD

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AMRAP 20: 1 Deadlift (405/285) 10 Toes To Bar 15 Lateral Barbell Burpees   Box Brief: Tomorrow is the big day. WOD22 for our Veterans. $22 suggested donation.

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Thursday 2.19.15 WOD

AMRAP 20: Teams of 2 20 Calorie Assualt Bike 20 Burpees 20 Sit-Ups 20 Wallballs (20/14) *Each round add 10 reps to each movement   Box Brief: Did you know you can still attend Sunday’s event, or donate $22 even if you can’t participate in the WOD. Help us reach our $2,222 goal for Operation Enduring Warrior!

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Wednesday 2.18.15 WOD

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Teams of 3 AMRAP 20: Station 1: Row for calories Station 2: 50 Foot Double Kettlebell Walking Lunge (70/53) Station 3: Rest *Rotate stations as partner finishes walking lunge, score is total calories on the row Box brief: Friends and family welcome! Come Sun 2/22 @10am for WOD22 to support Operation Enduring Warrior.

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Tuesday 2.17.15 WOD

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5 Rounds for Time: 12 Thrusters (95/65) 12 Toes To Bar Box Brief: Friends and family welcome 2/22 for our WOD 22!

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Monday 2.16.15 WOD

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AMRAP 15: 1 Clean and Jerk (155/105) 1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats) 2 Clean and Jerks (155/105) 1 Round of Cindy 3 Clean and Jerks (155/105) 1 Round of Cindy 4 Clean and Jerks (155/105) 1 Round of Cindy *Continue to add 1 Clean and Jerk each round Box Brief: Join us next Sunday for WOD22 on 2.22 for $22!

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Sunday 2.15.14 WOD

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Rest Day Box Brief: Enroll and join us for WOD 22 next Sunday 2/22/15 @ 10am. $22 suggestion donation. link: https://houseofcrossfit.frontdeskhq.com/group_classes/50833#/week?dt=2015-02-27&lt=staff

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Saturday 2.14.15 WOD

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Happy Valentine’s Day! Teams of 2 “Valentines” complete, AMRAP 20 of: 30 Thrusters, 115/80 30 Box Jumps, 24/20 30 KBS, 70/53 30 C2B Pull ups   Box Brief: How are you managing your rest and recovery? Talk to a coach if you have questions on the right combination for you.

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Friday 2.13.15 WOD

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3 Rounds: 30 Calorie Row 15 Deadlifts (225/155) 30 Wallballs (20/14)   Box Brief: Have you tried Gymnastics class yet? It’s for all skill levels. Come check it out tonight at 5:15pm.

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Thursday 2.12.15 WOD

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AMRAP 12: 10 Burpees 25 Slam Balls (30/20)   Box Brief: Have you signed up for the Open yet? Only a few weeks left!

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Wednesday 2.11.15 WOD

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“Shlitz” 4 RFT: 400m Run 4 Muscle ups 40 Double unders   Box Brief: Tonight is Wine + Mobility Night! Grab a friend or your Valentine and join us after Oly at 7:15pm.

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