Nicole

Tuesday, May 10, 2016 “Nicole” 20 Minute AMRAP: 400 Meter Run Max Rep Pullups (banded)(ring row) I don’t think we have ever done this benchmark wod at CFBC.  “Nicole” is one of the original CrossFit benchmarks.  We...

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Challenge

Monday, May 9, 2016 Deadlift: 3-3-3-3-3 (building) Then, For Time: 21-15-9 Push Press (115,80)(95,65)(75,55)(55,35) Box Jump (24,20)(step up) We have another brand new week to make a fresh start.  Make it a goal to get in at least 5 times this...

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Maupin

Saturday, May 7, 2016 “Maupin” 4 Rounds for time: 800 Meter Run 49 Pushups 49 Situps 49 Squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his...

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DB

Friday, May 6, 2016 3 Position Snatch(squat) High Hang Above the Knee Floor Then, 10 Minute AMRAP: 12 Dumbell Deadlifts(55,35)(35,25) 9 Dumbell Hang Squat Cleans 6 Dumbell Push Jerks We end our week with some more Olympic work.  The 3 position...

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All Out

Wednesday, May 4, 2016 Bench Press: 10-8-6-4-2 Then, 3 Rounds for Time: 3 Jerks (185,135)(155,105)(115,85)(55,35) 15 Pullups (banded)(ring row) 400 Meter Run We have a slightly different rep scheme for the bench press today.  What I want is for...

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Calories

Tuesday, May 3, 2016 4, 4-Minute Rounds: (3 minutes rest between) 15 Wall Balls (20,14)(14,10)(10,6) 30 Medicine Ball Cleans Row/Bike for Max Calories (alternate each round) This one comes from crossfit.com but we have added a little twist to it...

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Back at It!

Monday, May 2, 2016 Front Squat: 3-3-3-3-3 (building) Then, For Time: 50-30-20 Kettlebell Swing (53,35)(44,26)(26,18) Double Under ( singles x 2) It is back to another week of fitness improvements! We are going to get back into some front squats...

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