12-1

Fight gone Bad 3 rounds 1 minute per station for max reps of: Wallballs 20/14 SDHP 75/55 Box Jump 20” Push press 75/55 Calorie row 1 minute rest Lifestyle adjust weights as needed.

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11-30

Back Squat 7-7-7 WOD Competitor / fitness 4 rds 21/17 cal bike, ski, or row 21 med ball sit-ups 20/14 200m run Lifestyle 4 rds 21/17 cal bike, ski, or row 21 sit-ups 200m run

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11-29

2 snatch pulls + 1 pause snatch (Pause 3 seconds in the catch) 1-1-1-1-1 WOD Competitor /fitness 4 rounds 10 kb clean 53/35 (each side) 35 DUs 10 front rack reverse lunges 53/35 (each side) 35 DUs Lifestyle 4 rounds 10 kb clean 35/26 (each side)...

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Burn your Turkey off

“Burn your turkey off” Choose any 5 of the following 7 workouts 8-6-4-2 Thruster 95/65 Bar muscle up Workout 2 Flight simulator Unbroken DUs 10-20-30-40-50-40-30-20-10 Workout 3 AMRAP 5 :20 per side side plank 8 inchworms + push-up Workout 4 50...

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“Earn your Turkey”

Earn your turkey! Happy Thanksgiving CFO!! Choose ONE of the following wods Zachary Tellier For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges...

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11-24

Romanian deadlifts 5-5-5 Back to back AMRAPS 7 min AMRAP 800m run In remaining time as many cleans as possible 7 min AMRAP 800m run In remaining time as many jerks as possible 7 min AMRAP 800m run In remaining time as many clean and jerks as...

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11-23

10 Turkish getups each arm. WOD Competitor 21-18-15-12-9 Toes to bar *50’ overhead walking lunge after each set.  115/75 Fitness 21-18-15-12-9 Toes to bar *50’ overhead walking lunge after each set.  65/45 Lifestyle 21-18-15-12-9 Knee raises *50’...

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11-22

Holiday hours: Thanksgiving: 8am M- W : Normal Friday: 7,8 Snatch Balance 3-3-3-3-3 WOD Competitor EMOM 16 minutes Minute 1: 20 box jump overs 24/20 Minute 2: 20 pushups Fitness EMOM 16 minutes Minute 1: 15 box jump overs 24/20 Minute 2: 15...

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11-20

5 rounds Partner 1: Row 400 or bike 30/24 cals Partner 2: amrap of 6 DL, 3 hang cleans, 1 jerk Then switch Each partner will row 5 times and Amrap 5 times

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11-19

Squat clean 2-2-2-2-2 WOD Competitor / Fitness 200 DUs 80 kb swings 53/35 60 wallballs 20/14 30 toes to bar 10 strict pullups Lifestyle 200 singles 80 kb swings 35/26 60 wallballs 14/10 30 knee raises 10 ring rows

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11-18

4 rounds :30 overhead barbell hold Burnout on shoulder presses 4 rounds :30 squat hold Burnout on air squats 4 rounds :30 bent row hold Burnout bent rows 4 rounds :30 hold with feet 6” off floor Burnout flutter kicks

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Address
2001 Trade Center Drive, St. Peters, MO 63376
Phone
(636) 542-8771
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