Day 7

Wednesday, September 7, 2016 Front Squat: 4-4-4-4 Then, 3 Rounds for Time: 10 Chest to Bar Pullups (chin over)(banded)(ring row) 10 Shoulder to Overhead (135,95)(115,85)(75,55)(55,35) 20 Double Unders (40 singles) Today we have some more classic...

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Rounder

Tuesday, September 6, 2016 For Time: 1 Round: 30 Power Snatch (115,85)(95,65)(75,55)(55,35) 30 Bar Facing Burpee Rest 3 Minutes 2 Rounds: 15 Power Snatch (95,65)(75,55)(55,35)(35,15) 15 Bar Facing Burpee Rest 2 Minutes 4 Rounds: 10 Power Snatch...

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Labor

Saturday, September 3, 2016 “Nancy meets Helen” 4 Rounds for Time: 400 Meter Run 15 Overhead Squats (95,65)(75,55)(55,35)(35,15) 400 Meter Run 21 Kettlebell Swings (53,35)(44,26)(26,18) 12 Pullups (banded)(ring row) We are ringing in...

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Barbell Action

Friday, September 2, 2016 Power Clean: 3-3-3-3-3 (building) Then, 3 Rounds for Time: 15 Thrusters (95,65)(75,55)(55,35)(35,15) 15 Sumo Deadlift High Pulls Today we will be getting into some 3 rep power clean sets for our strength work.  We want...

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Press into a Rower

Wednesday, August 31, 2016 Press: 4-4-4-4 Then, For Time: 1000 Meter Row The strength portion of today is the strict press.  We have moved down to 4 reps so try to keep each set as heavy as possible while maintaining the rep count.  Remember...

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CFBC 300 Take 2

Tuesday, August 30, 2016 “The Brier Creek 300” 5 Rounds for Time: (last done 3/29/16) 20 Wall Ball (20,14)(14,10)(10,6) 20 Kettlebell Swings (53,35)(44,26)(26,18) 20 Burpees Today’s wod has been a long standing benchmark at...

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