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Thursday April 27, 2017

Posted on Apr 26, 2017 | 0 comments

 WOD:

4 rounds for time of:

Run, 400 m

15 Toes to Bar

Post WOD:

Weighted Plank

3 x :45 sec

Side Plank

3 x :30 sec L/ :30 sec R

 

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Wednesday April 26, 2017

Posted on Apr 25, 2017 | 0 comments

Partner WOD:

Only 1 partner works at a time.

1000m Row

100 Box Jumps 24″/20″

100 Wall Balls 20#/14#

100 DB Burpee Deadlifts 50#/35#

1000m Row

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Tuesday April 25, 2017

Posted on Apr 24, 2017 | 0 comments

 

Strength:

Front Squat:

7-5-7-5

*Use the heaviest weight you can for each set

Rest as needed between sets

WOD:

5 rounds for time of:

10 Single Arm Kettlebell Push Press, 53/35 lbs (5 per arm)

50 Double Unders

15 Kettlebell Swings, 53/35 lbs

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Monday April 24, 2017

Posted on Apr 23, 2017 | 0 comments

 Happy Monday!  Hope everyone had a great weekend!

WOD:

For time:

30 Clean & Jerks, 135/95 lbs

Run, 1 mi

10 Rope Climbs

Post WOD:

Weighted Sit Ups

2 x 20

Superman Hold

3 x :40 sec

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Friday April 21, 2017

Posted on Apr 20, 2017 | 0 comments

Skill:

EMOM 10 Min

Odd: Strict Pull Ups

Even: Strict Dips (Ring or Stationary)

*Add weight for a challenge

WOD:

4 rounds for time of:

15 Deadlifts, 225/155 lbs

10 Handstand Push-ups

50 Double Unders

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Thursday April 20, 2017

Posted on Apr 19, 2017 | 0 comments

WOD:

Teams of 2-3

3 Rounds

100 Cal Row

50 Bench Press 115#/80#

400 m Run (all teammates run together)

*WOD from CF New England*

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