Bring It!

Tuesday, December 29, 2015 3 Rounds for Time: 800 Meter Run 10 Squat Snatches(115,85)(95,65)(75,55)(55,35) 15 Kettlebell Swings(53,35)(44,26)(26,18) Hopefully we can dodge the rain for this one today.  We won’t have too many warm days until...

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On the Eve

Thursday, December 24, 2015 20 Minute AMRAP: (from crossfit.com) 2 Rope Ascents-15′ (6 pullups, 6 abmat situps) 20 Alternating Pistol Squats 40 Double Unders (60 singles) Merry Christmas Everyone!  This is our last wod of the week.  It is a...

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Core

Wednesday, December 23, 2015 Bench Press: 10-8-6-4-2 Then, 3 Rounds for Time: 10 Deadlifts(185,135)(155,105)(135,95)(95,65) 10 Toes to Bar(knee raises)(abmat situp) 10 Burpees It is bench press day at CFBC!  We will be working through a...

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Fight it Out!

Tuesday, December 22, 2015 “Fight Gone Bad” 1 minute at each station: 3 rounds-rest 1 minute between Wall Ball (20,14)(14,10)(10,6) Sumo Deadlift High pull (75,55)(55,35)(35,15) Box Jump (20) Push Press (75,55)(55,35)(35,15) Row...

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Bring it Back

Monday, December 21, 2015 Back Squat: 3-3-3-3-3 @ 85% 1 rep max Then, 10 Minute AMRAP: 5 Handstand Pushups (abmat)(box)(floor) 10 Power Cleans(155,105)(135,95)(95,65)(55,35) 15 Air Squats Welcome back to a new week!  This week will be a little...

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3 Friends and a Wod

Saturday, December 19, 2015 3 Rounds for Time: (In teams of 3) 50 Calorie Row 40 Bar Facing Burpees 30 Chest to Bar Pullups(chin over)(jumping) 20 Thrusters(135,95)(115,75)((75,55)(55,35) Here is another great Saturday team wod!  We will go...

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Use the Force

Friday, December 18, 2015 Deadlift: 3-3-3-3-3 (build up as heavy as possible, with good form) Then, 2 Rounds: 100 Double Unders(2 minutes attempts)(150 singles) 25 Wall Balls(20,14)(14,10)(10,6) 15 Toes to Bar(knee raises)(abmat) Today we will...

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