WOD 12/20/15

10 am- Olympic Lifting 11 am- Endurance 2 Rounds 800m Run 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Box Jumps 24/20 10 Burpees 20 KB Swings 10 Burpees 10 Strict Pullups 10 Burpees   Happy birthday to Rachel G(Graham Slam)!

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WOD 12/19/15

Hang Power Clean: 2-2-2 Then… 5 Rounds: 6 Hang Power Cleans, 185/123 12 Toes 2 Bar 18 Wall Ball Shots, 20/14 6am Group Pic from the CFWC Christmas Party      

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WOD 12/18/15

Wacky Wiser Partner Friday – Running Clock 0:00 – 10:00 Establish a max jerk 12:00 – 28:00 cap 25 Thrusters, 135/93 5 Rope Climbs 20 Thrusters 4 Rope Climbs 15 Thrusters 3 Rope Climbs 10 Thrusters 2 Rope Climbs 5 Thrusters 1 Rope Climb Then…. 2K Row *1 partner must be holding the front rack

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WOD 1217/18

Holiday Party tonight @ 7PM   No Evening Classes Last Official Class is at 4:00PM.  Coach Jim will Run an Open Gym at 5:30 for those that want to get this WOD in before the party.   Deadlift 2-2-2 Then: 21 Deadlift (225/153) 21 Ring pushups 75 Double Unders 18 Deadlift 18 Ring Pushups 50

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WOD 12/16/15

10 minutes of Handstand walk practice + Triple (double) Under practice Then… 16 min AMRAP 8 Front Rack Lunges, 115/73 16 shoulder 2 OH, 115/73 24 Box Jump Overs, 24″/20″ RISE AND SHINE! 5am Monday starts December 21st  

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WOD 12/15/15

EMOM 7 Minutes (as a complex) 1 Clean 1 Hang Clean 1 Jerk Then….. 1000m Run 20 Hang Power Cleans 185/133 15 Ring Muscle Ups Burns and Tyler work hard on their deadlifts while Dave May and Nick Doak do nothing  

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WOD 12/13/15

10am: Oly class 11am Endurance For Time: Run 1600m  100 DU 50 Situps 25 Ring Pushups Run 800m  75 DU 50 Situps 25 Ring Pushups Run 400m  75 DU 50 Situps 25 Ring Pushups   Team Sweaty Skunk Alien Dorito

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WOD 12/12/15

Hang Snatch: 15 minutes to establish a heavy single Then… For Time: 400m Run 21 Burpee Pullups 400m Run 15 Burpee Pullups 400m Run 9 Burpee Pullups We are looking for volunteers and judges. Sign up HERE!      

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WOD 12/11/15

“WWPF” 2014 Regional Team Event 7  Row 500m / 125 DU (switch movements when both partners are done) 50 Deadlifts , partner holds DL (must switch every 5 reps), 275/183 50 Toes 2 Bar , partner holds from bar (must alternate every 5 reps) Guess who was invited to the Olympic qualifier this February?  

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WOD 12/9/15

1a. Bench Press: 3 x 3 1b. Weighed Pull-up: Est a heavy weighted Pull-up Then… AMRAP 12 Minutes 6 Triple Unders 9 Kb Swings, 70/53 12 Toes Through Rings          

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