Competition/Skill WOD Week 28
Competition/Skill WOD Week 28

TWOW: 2x800m run at RPE 7, rest 1:1 4x200m sprints at RPE 9, rest 2 minutes Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5

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Endurance WOD 1/5/20
Endurance WOD 1/5/20

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am-Yoga with Brantlee Endurance WOD  AMRAP 35 Minutes 10 Strict Pullups 20 Pushups 30 Weighted Box Step Ups 53/35 or Pistols (unweighted) 40 Sit Ups 800m Run or 1000m Row or 800m Ski or 40 Cal Bike  

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Endurance WOD 12/29/19
Endurance WOD 12/29/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Amie 11:15 am- Yoga with Brantlee Endurance WOD: In any order, can be broken up or done straight through 200 Air Squats 200 Double Unders 100 Ring Rows 75 Box Jump Over 24/20 50 KB Swings 53/35 Run 1 Mile/Row 2K, Bike 85/75 or

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12 Days of CFWC- 6am, 8 am and 10 am classes!
12 Days of CFWC- 6am, 8 am and 10 am classes!

12 DAYS OF CFWC   One Muscle Up   Two Heavy Thrusters 135/95 and one muscle up   Three Handstand Pushups, 2 heavy thrusters and one muscle up   Four Kettle Bell Swings 70/53, 3 hspu, 2 heavy thrusters….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to elbows, 5 golden ring pullups,

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Competition/Skill WOD Week 27
Competition/Skill WOD Week 27

TWOW: 800, 600, 400, 200, 400, 600, 800m Runs.  Rest 1:1, RPE 7 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both

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Endurance WOD 12/22/19
Endurance WOD 12/22/19

9 am- Olympic Lift technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 25 SA Push Press Right Arm 50/35 400m Run or 500m Row 25 SA Push Press Left Arm 400m Run or 500m Row 50 Burpee Pullups 400m Run or 500m Row 75 Jumping

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WOD 12/21/19
WOD 12/21/19

  Pick a Hero: Holleyman 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 1 Power Clean 225/153 OR….. Zachary Tellier 10 Burpees then 10 Burpees 25 Push-Ups then 10 Burpees 25 Push-Ups 50 Lunges then 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups then 10 Burpees 25 Push-Ups

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WOD 12/17/19
WOD 12/17/19

Clean 1-1-1 Then…. New Kids on the Clock: For Time 25 Burpees 34 HSPU 25 Power Cleans 165/113 34 Ring Dips 25 Cal Bike 34 Burpees Happy 34th birthday to Rachel and 25th birthday to Joe Love!

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Competition/Skill WOD Week 26
Competition/Skill WOD Week 26

TWOW: 5x 400m Run at RPE 8, rest as needed to stay within 5 seconds for each 400m Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups

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Endurance WOD 12/15/19
Endurance WOD 12/15/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In Any Order: No Rest Between AMRAPs AMRAP 12 Minutes 20 Deadlifts 95/63 15 Front Squats 10 Push Press AMRAP 12 Minutes 30 Russian KB Swings 53/35 30 KB Backward Lunges 30 KB SDHP AMRAP 12 Minutes

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WOD 12/14/19
WOD 12/14/19

Dirty 30 Minute AMRAP 100 Air Squats 50 Cal Row 15 Burpees 100 Sit Up 40 Cal Bike 15 Burpees 100 Push Up 30 Cal Ski 15 Burpees Post Party Blues    

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