WOD 2/8/14

Take 12 minutes to establish a Heavy Thruster Then.. “Jackie” 1000m Row 50 Thrusters 30 Pullups (scale w/band or  jumping pullups) *Rx = 45lb *Intermediate: 33lb *Beginner = 15lb Which one does not look like the other?        

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WOD 2/7/14

Whacky Wiser Partner Friday!!! The Wiser/Cherie birthday WOD 10-9-8-7-6-5-4-3-2-1 reps of: Push Press (Wiser’s 95#/Cherie’s 65#) Pullups Sumo Dead lift High pull (Wiser’s 95#/Cherie’s 65#) Pushups Hang Squat Clean (Wiser’s 95#/Cherie’s 65#) Situps Each person must complete all rounds. Only one person goes at a time. The other person starts once all reps in the

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WOD 2/6/14

5 x 250M Row Then: 10 min  Find 1 RM Jerk Then: 7 min Amrap 10 Shoulder to Overhead 135/95# 10 Box Jumps 36/30 Post stuff to comments: Register HERE now if you have not done so already.  Please speak to one of your coaches if you have any questions  

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WOD 2/4/14

EMOM 10 Min 20 Double Unders 3 Power Cleans @ 65% 1RM Then 30 Ring Muscle Ups for time or 100 Pullups for time. Post Results to Comments:

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WOD 2/3/14

Congrats to Maria on her Master’s Womens 6th place. Bob & Maria Fudala at Saturday’s 2014 Winter Warmer CF Comp. ALSO PLEASE WATCH THE WEBSITE AND FBOOK PAGE FOR CLASS CANCELLATIONS OR DELAYS Strength/Skill 5 rounds 5 Lower from inverted on rings Two Videos HERE and HERE 5 Skin the cats Then 50 reps Burpee/Push-up/Jumping-Jack/Sit-up/Handstand 

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WOD 2/1/14

Power Snatch 3-3-2-2-1-1-1 Then: 2009 Crossfit Games Regional Event For time: Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 7000/ 5000 lbs. Athletes can choose from the following weight/rep combinations: Men 155 lbs. x 46 reps 135 lbs. x 52 reps 95 lbs. x 74 reps 75 lbs. x 94 reps

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WOD 1/31/14

8 Min Partner EMOM: 2 Rope Climbs (scale by pulling yourself up & lowering yourself to the ground 4 times) M.E. Pushups *While 1 partner is doing 2 rope climbs, the other partner is doing M.E. Pushups. They will switch movements every minute. Then… Partner Death By: 15 Min Cap (start back at 1/1 rep

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WOD 1/30/14

Deadlift 2-2-2 Then 3 rounds of: 50 Air Squats 10 Chest to Bar Pullups 10 Deadlifts 275#/185# 7:30 Strength Class Post comments to comments:

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WOD 1/29/14

Hang Snatch: 2-2-2 Then… 12 Min AMRAP 10 Hang Power Snatch, 95/65 20 Wall Ball Shots, 20/14 30 Double Unders Happy Birthday Willie!      

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WOD 1/28/14

EMOM 7 1 Clean 3 Front Squats 1 Jerk Then…. 6 Rounds of: 3 Body Weight Clean and Jerks (any way) 5 Ring Muscle Ups 7 Burpees over bar   Nepi on the back squat    

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WOD 1/27/14

Congratulations to CFWC Coaches Jenny & Ryan.  Jenny Qualified for the USAW Nationals and was invited to train with the National Team. No big woop 🙂  Oh and Ryan won this cool melted frisbee…Nice job Ryan. For time from CF Games competitor Lucas Parker Power Snatch Push Press Power Clean Back Squat Dead-lift 75 reps

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