WOD

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25
Nov

WOD 11/26/20

We are very thankful to have such amazing coaches at CFWC. Each coach is serving up a dish to feast on. Enjoy! Happy Thanks Coaches-Giving...
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24
Nov

WOD 11/25/20

a. Bulgarian Split Squats 3×6 b. SA High Pulls 3×10 Then….. Crossfit Open 11.2 AMRAP 15 Minutes 9 Deadlifts 155/103 12 Pushups 15 Box Jumps...
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23
Nov

WOD 11/24/20

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… 12 Minute Ladder 1-2-3-4-5-6-7…….+ Ring or Bar Muscle Up Clean and Jerk 165/113
21
Nov

WOD 11/22/20

8am Virtual Yoga 9am Olympic Lifting 10:15 Endurance Complete in Any Order 1 mile run or row 50 Burpees 100 Med Ball Cleans 150 Situps...
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19
Nov

WOD 11/20/20

12 Min AMRAP– XFit BODYBUILDING 10 RDL’s, 135/93 10 Floor Press, 135/93 10 Chin-ups 12 Min AMRAP– Cardio JUNKIE 15/12 Cal Bike 30 Air Squats...
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18
Nov

WOD 11/19/20

Hang Clean 1-1-1 Then……. 10 Minute Ladder 3-6-9-12-15-18-21-23…….+ Hang Power Clean 135/93 *30 Double Unders after each round Cash Out: 3 Minutes Max Burpees
1 2 3 390