WOD 8/8/14

Front Squat: 5-5-5 then… “Wacky Wiser Partner Friday” AMRAP 15 Minutes 200m Run 100 DU 50 Pull-ups 30 Pistols The Intern getting her 4th Degree Blackbelt! CONGRATS!          

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WOD 8/6/14

TEST: Find 1RM BACK SQUAT (20 MINUTES) Then… 30-20-10 Wall Ball Shots, 20/14 (10ft) Toes Through Rings Saturday Oct 18th here at CFWC! Save the Date, Save the Boobs!

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WOD 8/4/14

Jenny & Marco taking 1st Place at CF Advance Throwdown! 4 x 30′ Double Kettlebell Bear Crawl Then: 10 min AMRAP Double KB or DB Bear Complex (Clean + Squat + Press/Push Press or Jerk + squat + P/PP/J) The KB/DB must touch the floor after each round.

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WOD 8/3/14

10am Olympic Lifting 11am: Endurance “Sunday Funday with BALLS” 20/14 Tempo Runs: 5 minutes -Every :20 seconds run 60 yds Then… 10 Minute AMRAP 200m run with your ball 20 Wall Balls 20 MB Sit Ups 20 MB Push Ups *Every odd minute= 5 MB Burpees Then… Tempo Sprints= 4 Minutes -Every :15 seconds run

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WOD 8/2/14 – 5 Year Anniversary!

10am:Β  WOD (NO OPEN GYM) 11amΒ  – 3pm: Party, Pig Roast, Fun.Β  (Side Dishes will be appreciated!) Team Trevor W/ A Twist & Pet Rock – Teams of 3 100 C2B Pullups 200m Run 200 Push-ups 400m Run 300 Situps 600m Run 400 Air Squats 800m Run *Pet Rock: RX = 135/95 held in the

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WOD 8/1/14

EMOM 7 Minutes Clean + Hang Clean (knee) + Hang Clean (mid-thigh) Then.. “Wacky Wiser Partner Friday” 2 x 400m Relay Then, right into: 42-30-18 Hang Clean (anyway), 155/105 Box jumps, 24/20 Then… 2 X 400m Relay                   Happy Birthday Duncan’s Mom

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WOD 7/31/12

Romanian Dead Lifts 3×7 Then: With a 20 minute Time Cap Perform: 10 Handstand pushups/ 2 pull-ups 9 Handstand pushups/ 4 pull-ups 8 Handstand pushups/ 6 pull-ups 7 Handstand pushups/ 8 pull-ups 6 Handstand pushups/ 10 pull-ups 5 Handstand pushups/ 12 pull-ups 4 Handstand pushups/ 14 pull-ups 3 Handstand pushups/ 16 pull-ups 2 Handstand pushups/

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WOD 6/30/14

7 Min EMOM Snatch + Hang Snatch (knee) + Hang Snatch (Mid thigh) For time: 9 Muscle ups 9 Snatches, 135/95 200m Run 7 Muscle ups 7 Snatches 200m Run 5 Muscle ups 5 Snatches 2oo m Run This Saturday is our 5 Year Anniversary WOD/Party!  

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WOD 7/29/14

Back Squat 3-3-3 @ 80-85% Then….. 3 Rounds 10 Push Jerks 165/115 20 Pistols Then….. Max Front Rack Lunges in 3 Minutes 165/115   Swany at Test Your Metal    

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