WODS

7 October 2017

With a partner: AMRAP in 15 Mins of: 20 KBS (50/35) 10 Burpees 200m Run (30 double under) Switch after each complete round * When not working, partner is holding a plank

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6 October 2017

Happy 6th Birthday, CFNB!!! WOD: The CFNB 6 For each movement, a 6-minute tabata - 30 seconds on/ 30 seconds off: Wallballs Pull-ups Thrusters (135/85) (95/65) (45/35) Sit-ups Lunges Floor Press (same as...

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5 October 2017

Strength: Deadlift X4 at 65/70/75% WOD: 10 Minute AMRAP - 11 Cleans 135/95 (L3) 95/65 (L2) 45/35 (L1) 9 Bar-facing burpees

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4 October 2017

Strength: Push Jerk - 5x at 70/70/80% WOD: 18 Minute EMOM Minute 1 - Double-Unders Minute 2 - Box Jumps 30/24 (L3) 24/20 (L2) 20/16 (L1) Minute 3 - Medball or KB Cleans 30/20 (L3) 20/15 (L2) 15/12 (L1)

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3 October 2017

SPECIAL NOTE: TUESDAY 9:15am & 12:00pm CLASSES ARE STILL ON! We are experiencing some technical issues with the scheduling system, as such these 2 classes are not showing up in the system, rest assured both classes are still on the schedule. STENGTH: Front Squat x...

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2 October 2017

STRENGTH: Power Snatch - Two Rep Max WOD: 3 minute AMRAP of - 6 Chest-to-Bar Pullups (L3) Pullups (L2) Jumping Negative Pullups (L1) 9 Pushups 12 Air Squats *Repeat AMRAP two more times **Rest exactly one minute between rounds

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30 September 2017

Thighs of Steel With a Partner Complete For Time: 100 Thrusters (75/55) *After every 10 thrusters do 6 lunge steps with the barbell in the front Rack. Can only switch Partners after each set of lunges.

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28 September 2017

STRENTH: Bench Press x 8 @ 65/70/75% WOD: 15 Min AMRAP 25 Air Squats 12 Push-press 135/85 (L3) 95/65 (L2) 45/35 (L1) 12 Burpees

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26 September 2017

STRENGTH: Push Jerk x 8 @ 65/70/75% WOD: 30-20-10 Front Rack Lunges 95/65 (L3) 65/45 (L2) 45/35 (L1) Sit-ups

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25 September 2017

Strength: Front Squat x 8 @ 65/70/75% WOD: 5 RFT 21 Double Unders 12 Deadlifts 185/135 (L3) 135/95 (L2) 95/65 (L1) 21 KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1)

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