Week of May 20th - May 26th

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Week of May 20th - May 26th

Murph sign ups coming soon!!!!!!


MONDAY

on the 5:00 x 5:

30 Air Squats
20/15 Cal Row
7 Power Snatches


TUESDAY

AMRAP 20:
400m run
Max Set Strict PU


WEDNESDAY

Front Squat & Squat Cleans

3 Rounds:
15 Hang Squat Cleans
15 Lateral Barbell Burpees


THURSDAY

Partner AMRAP 25:

6 D-ball over the bar
100ft Zombie Plank Walk
200m run together


FRIDAY

For time:

1-2-3-4-5-6-7-8-9-10: T2B
10-9-8-7-6-5-4-3-2-1: Deadlifts


SATURDAY

For time:
21 HPS
200m run
21 OHS
200m Run
15 HPS
200m run
15 OHS
200m run
9 HPS
200m run
9 OHS
200m run


SUNDAY

8 rounds on the 3:00
18/12 Calorie Assault bike
21/18 Calorie Row
5 HPC

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Sunday, May 19th

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Sunday, May 19th

Memorial Day is coming up fast! Heat times will be posted in TRIIB next week!


SUNDAY

2 Rounds:

200' Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike

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Saturday, May 18th

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Saturday, May 18th

Memorial Day is coming up fast! Heat times will be posted in TRIIB next week!


Teams of 3

For Time:

3 Rounds:

400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks x 5 (ascending weight)

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Friday, May 17th

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Friday, May 17th

Memorial Day is coming up fast! Heat times will be posted in TRIIB next week!


FRIDAY

3 Rounds:

1 Minute Wallballs
1 Minute KBS
1 Minute Box Jumps
1 Minute Push Press
1 Minute Calorie Row
1 Minute Rest

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Thursday, May 16th

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Thursday, May 16th

Memorial Day is coming up fast! Heat times will be posted in TRIIB next week!


THURSDAY

3 Rounds:

30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups

200 Meter Farmers Carry

2 Rounds:

30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups

200 Meter Farmers Carry

1 Rounds:

30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups

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Wednesday, May 15th

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Wednesday, May 15th

Memorial Day is coming up fast! Heat times will be posted in TRIIB next week!


WEDNESDAY

AMRAP 3
15 Bench Press
15 Bench Press
Max Reps Bench Press

Rest 3 minutes

AMRAP 3:
Max Cal Assault Bike

Rest 3 minutes

AMRAP 3:
15 Back Squats
15 Back Squats
Max Reps Back Squat

Rest 3 minutes

AMRAP 3
Max Calorie Row

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Week of May 13th - 19th

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Week of May 13th - 19th

Please Sign up for Volunteer Slots for the Battle of the Vikings by MONDAY if you want a volunteer shirt!


MONDAY

3 Rounds:

800m Run
40 KB Swings
40 WB


TUESDAY

3 Rounds:
15 Power Cleans
20 Push Ups

2 Rounds:
27/21 Calorie Row
75 DU

1 Round:
35/25 Calorie Assault Bike
15 Burpees
15 Pull Ups


WEDNESDAY

AMRAP 3:
15 Bench Press
15 Bench Press
Max Rep Bench Press

Rest 2 Minutes

AMRAP 3:
Max Cal Assault Bike

Rest 2 minutes

AMRAP 3:
15 Back Squats
15 Back Squats
Max Reps Back Squat

Rest 2 Minutes:

AMRAP 3:

Max Calorie Row

Rest 2 Minutes

AMRAP 3:
15 DL
15 DL
Max reps DL


THURSDAY

3 Rounds:
30 AbMat Situps
15/10 Calorie Assault Bike
10 Strict PU

200m Farmers Carry

2 Rounds:
30 AbMat Situps
15/10 Calorie Assault Bike
10 Strict PU

200m Farmers Carry

1 Round:
30 AbMat Situps
15/10 Calorie Assault Bike
10 Strict PU


FRIDAY

3 Rounds:
1 min. wallballs
1 min. KBS
1 min. box jumps
1 min. push press
1 min. Calorie Row
1 minute rest


SATURDAY

Teams of 3:
For time, 30 minute cap:

3 Rounds:
400m team run
50 Barbell Facing Burpees
9 Rope Climbs

Directly into….

21 C&J x 5 ascending weight (reference sugarWOD)


SUNDAY

2 Rounds:
200’ walking lunge
100 DU
35/25 Cal Assault bike

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Sunday, May 12th

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Sunday, May 12th

Happy Mothers Day!!!!!


SUNDAY

Yoke Carries

Women:
21-18-15-12-9 Calorie Row
50’ Walking Lunge after each set

Men:
27-24-21-18-15 Calorie Row
50’ Walking Lunge after each set

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Saturday, May 11th

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Saturday, May 11th

Judges are still needed for the Battle of the Vikings!!! Please sign up by SUNDAY to get a volunteer shirt!


SATURDAY

On the 3:00 x 7 Rounds:

400 Meter Run
12 Toes to Bar

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Friday, May 10th

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Friday, May 10th

Grab your Partner! The last day to register for the Battle of the Vikings and guarantee a shirt is FRIDAY!


FRIDAY

Deadlift

2 Rounds:

10 BMU
20 Bar Facing Burpees
30 Deadlift
40 Wall Balls

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Thursday, May 9th

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Thursday, May 9th

Grab your Partner! The last day to register for the Battle of the Vikings and guarantee a shirt is this FRIDAY, May 10th!


THURSDAY

Goat Day!!!
EMOM12
Odd: Movement 1
Even: Movement 2

8 rounds:
40 Seconds D-Ball Cleans
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest

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Wednesday, May 8th

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Wednesday, May 8th

Grab your Partner! The last day to register for the Battle of the Vikings and guarantee a shirt is this FRIDAY, May 10th!


WEDNESDAY

Split Jerk

21-15-9
Front Squats
Kettlebell Swings
400m Run

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Tuesday, May 7th

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Tuesday, May 7th

Grab your Partner! The last day to register for the Battle of the Vikings and guarantee a shirt is this FRIDAY, May 10th!


TUESDAY

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 C2B

Rest 4 minutes:

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 T2B

Rest 4 minutes:

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 PU

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Week of May 6th - May 12th

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Week of May 6th - May 12th

All-In Club Results for April are in! Great Job Everyone!

Ruthann M
Danielle D
Chelsea L
Chris L
Jill O
Sam H
Chloe K
Tracy M


MONDAY

Power Snatch

For Time:
30 Power Snatch


TUESDAY

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 C2B

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 T2B

Rest 4 Minutes:

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull Ups


WEDNESDAY

Split Jerk

21-15-9
Front Squats
KB Swings
400m Run


THURSDAY

GOAT DAY!!!

EMOM12:
Odd: Movement 1
Even: Movement 2

8 Rounds:
40 Seconds D Ball Cleans
20 Seconds Rest
40 Seconds Assault Bike Calories
20 Seconds Rest


FRIDAY

Deadlift

2 Rounds:
10 BMU
20 Bar Facing Burpees
30 DL
40 WB


SATURDAY

On the 3:00 x 7 Rounds
400m Run
12 T2B


SUNDAY

Back Squat

Female: 21-18-15-12-9 Calorie Row
Male: 27-24-21-18-15 Calorie Row
50’ walking lunge after each set

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Saturday, May 4th

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Saturday, May 4th

YOGA! This Sunday at 10:30am!


SATURDAY

Teams of 3:

7 Minute AMRAP:
100/70 Calorie Assault Bike
Max OHS

Rest 3 minutes

6 Minute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans

Rest 3 minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters

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Thursday, May 2nd

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Thursday, May 2nd

Battle of the Vikings: Only one month away!!!! Volunteer sign ups coming next week!


THURSDAY

On the 3:00 x 5 rounds

15 ab mat situps
30 DU
15 ab mat situps
5 DL

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Wednesday, May 1st

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Wednesday, May 1st

Battle of the Vikings: Only one month away!!!! Volunteer sign ups coming next week!


WEDNESDAY

1,000m row

Directly Into:

30 DB Snatches
15 Burpee Box Jumps
20 DB Snatches
10 Burpee Box Jumps
10 DB Snatches
5 Burpee Box Jumps

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