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WOD

Thursday

 

Kendrick Farris

Skill

Kendrick Farris Drills

Strength

Snatch

-work up to ~80%

Post weight to comments.

CF Reloaded (12:10)

14 min AMRAP

20 Box Overs

30 KB Swings

20 OH Plate Lunges

Post rounds to comments.


Wednesday

Bill and Toni

Core WOD

24 mins

Row 400m

200ft Suitcase carry

15 Wall Balls

12 Banded Glute Bridges

Post name to comments.

CF Reloaded (12:10)

-Core WOD from above


Tuesday

James

Strength – Cycling

Clean and Jerks 5-5-5-5-5

WOD – Intervals

3 x 2 on 2 off

8 Power Cleans

12 Plate Snatches

-max Burpee Bar Hop w/ remaining time

Post weight and reps to comments.

CF Reloaded (12:10)

– 4 rounds of the interval above

Box Brief:  Tuesday is the last day to order your new CFL hoodie.  Check it out!

 


Monday

Cory and Adam

WOD – 12 min ARMAP

9 Thrusters

7 Strict Pullups

40 Double Unders

Post rounds to comments.

CF Reloaded (12:10)

-AMRAP from above

Box Brief:    Congrats to our Real Food Challenge winners!  1st Place – Tina H     2nd Place(tie) – Toni L and Cris G       3rd Place – Lela C     See Adam or Shay to collect your cash winnings.

Tuesday is the last day to pre-order you CFL hoodie.  Check out the options at the front desk.

The 2018 CrossFit Open starts this week.  On Friday all regular classes will test the first workout unofficially.  Friday Night Lights for all official workouts will begin at 7pm.   Spectators are welcome.

 


Saturday

Matt

Team WOD – 21 min Waterfall

5 Burpee Box Overs

15 KB Swings

50ft Bear Crawl

Row 200m

Post team and meters to comments.


Friday

Kitri

Strength – Clusters

Back Squat 3 x 3.3.3

Partner Build WOD – 12 mins

10 DB Thrusters

10 KB RDL’s

10 DB Box Step Ups

Post weight and partner to comments.


Thursday

Mike and Pat

WOD – Intervals

3 x 5 on 5 off

5 Power Cleans

7 Toes to Bar

5 Box Jumps

Post rounds and reps to comments.

CF Reloaded (12:10)

-Interval WOD from above


Wednesday

Cami

Partner Core WOD

Block 1 – 12 mins

Partner A – Row for cals

Partner B – 2 Rounds  of 7 Ball Slams / 7 Ball Squats

-rest 2 mins

Block 2 – 12 mins

Partner A – 15 Lat Pull Downs + 5 Burpees

Partner B – KB Static Hold

Post partner to comments.

CF Reloaded (12:10)

-Partner Core WOD from above

Box Brief:  Today is day 30 of the food challenge.  Congratulations to all of the participants.  Have a treat tomorrow but remember continue to 1. eat real food 2. not too much 3. mostly veggies 4. sleep 7+ hours per night.


Tuesday

Lela

Strength – Cycling

Clean and Jerks 4-4-4-4-4

WOD 

20-15-10-5

Pull-ups

Push Jerks

Post weight and time to comments.

CF Reloaded (12:10)

Row 500m

then 4 Rounds

10 Push Jerks

10 Pullups

10 Box Overs

Post time to comments.

Box Brief:  Friday Night Lights starts next week at 7pm.  We will be competing in the CrossFit Open every Friday for five weeks.  Sign up now at http://games.crossfit.com


Monday

Cristina

WOD

80 Double Unders

60 Plate Snatches

40 Step Back Lunges

20 Burpees

10 Pistols

20 Burpees

40 KB Swings

60 Wall Balls

80 Double Unders

Post time to comments.

CF Reloaded (12:10)

-Chipper WOD from above

Box Brief:  Tuesday is the final day of the 30 Day Nutrition Challenge!  Finish strong and turn in your score sheets by the end of the week.

 


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