The Day Before

Wednesday, December 24, 2014 For Time: 1-10-1 Wall Ball (20,14)(14,10)(10,6) Kettlebell Swings (53,35)(44,26)(26,18)(18,13) Box Jumps (24,20)(step up) The rep scheme today goes up and back down.  You will start with one rep of each movement.  Go...

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12-23-14 WOD

Tuesday, December 23, 2014 Front Squat: 3-3-3 @85% 1 rep max Then, For Time: 21 Power Snatches (95,65)(75,55)(55,35)(35,15) 21 Bar Facing Burpees 15 Overhead Squats 15 Bar Facing Burpees 9 Squat Snatches 9 Bar Facing Burpees The front squats...

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AMRAPing with The “Girls”

Monday, December 22, 2014 AMRAP 6 Minutes: “Jackie” 1000 Meter Row 50 Thrusters (45,35)(35,15) 30 Pullups *Rest 2 minutes AMRAP 5 Minutes: “Cindy” 5 Pullups 10 Pushups 15 Air Squats *Rest 2 minutes AMRAP 4 Minutes...

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The CFBC 12 Days of Christmas

Saturday, December 20, 2014 “The CFBC 12 Days of Christmas Wod” For Time: 1 Thruster (155,105)(135,95)(95,65)(55,35) 2 Toes to Bar(Knee raises)(abmat situp) 3 Clean and Jerks (155,105) 4 Pull-Ups 5 Deadlifts (155,105) 6 Burpees 7...

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5 Rep and Climb the Ladder

Friday, December 19, 2014 Back Squat: 5-5-5-5-5 Then, 7 Minute AMRAP Ladder: 1 Kettlebell snatch per arm (53,35)(44,26)(26,18)(18,13) 100′ sprint 2 KB snatches 200′ sprint 3 KB snatches 400′ sprint Continue following the ladder...

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Position and Skill

Thursday, December 18, 2014 Snatch: 55%x1, 65%x1, 75%x1 12 Minute EMOM: Odd Minutes: 3 Position snatch at 65% (pockets, knees, floor) Even Minutes: 10 Toes to Bar Today we will be getting into some skill and practice work for the snatch.  The...

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Building

Wednesday, December 17, 2014 Bench Press: 3-3-3-3-3 (building) Then, For Time: 800 Meter Run 50 Air Squats We are already to the 17th of the month!  The pullup and squat challenge is getting a lot tougher to complete.  Remember, try to get as...

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