WOD

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15
Feb

WOD 2/16/16

15 Minutes to a heavy Snatch (any way) Then…. Open WOD 15.1 AMRAP 9 Minutes 15 Toes to bar 10 Deadlifts 115/73 5 Snatches *Masters...
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14
Feb

WOD 2/15/16

Happy Birthday Coach Kenny! 4 Rep Max Front Squat then 2 sets at 90% 4 min AMRAP 4 Handstand Push-ups 4 Hurdle jumps 30/24 Rest...
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13
Feb

WOD 2/14/16

10 AM- OLYMPIC LIFT 11 AM- ENDURANCE 5 Rounds 50 Double Unders 25 Sit Ups 10 Thrusters 115/73 10 Burpees over Bar *Must row 2x800m...
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12
Feb

2/13/16

Reminder:  There will be no classes today due to CFWC hosting the New Year Novice competition.  Come on out and cheer on the teams!
11
Feb

WOD 2/12/16

Snatch: 2-2-2-2 Then… WWPF Partner Relay 10-9-8-7-6-5-4-3-2-1 Cal Row OHS, 135/93 *Partner resting holds pet rock, 70/53   NO CLASS SATURDAY DUE TO THE NEW...
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10
Feb

WOD 2/11/16

Power Clean 3-3-3 Then: Complete 3 cycles of: 5 Min AMRAP of: 3 Clean and Jerk (165/115) 6 Bar Over Burpee 9 Pullups Rest 2...
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9
Feb

WOD 2/10/16

Good Mornings: 3 x 5 Weighted Push-ups: 3 x 5 Then… 5 Rounds 3 Muscle ups 6 Deadlifts, 275/203 9 Box Jumps, 30/24 The Spring...
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