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Category Archive for ‘WOD’

Saturday 10. 25. 2014

Open Gym No on ramps Teams competing Joco fall brawl

Friday 10.24.2014

Shoulder Press: 1-1-1-1-1-1-1 rep Post load.

Thursday 10.23.2014

4 Rounds for time: Run 100m 5 Agility Ladder Shuffles 100m Walking Lunge Post time to comments.

Wednesday 10.22.2014

“The Checklist” For time: 30 Bar facing burpees 30 snatches, 75#/55# 30 double unders 15 Chest-to-bar pull ups 15 Calorie Row 15 Thrusters, 75#/55# 30 Wall Ball Shots, 20#/14# 30 Burpee Box Jumps, 20″ 30 Squats Post time to comments.

Tuesday 10.21.2014

“Abbate” For time: • Run 1 mile • 21 Clean & Jerk 155# • Run 800m • 21 Clean & Jerk 155# • Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine

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Monday 10.20.2014

3 rounds for time 53/35# KB Turkish get ups, 10 reps 53/35# KB Goblet Squats, 30 reps 53/35# KB swings, 50 reps Post time to comments.

Sunday 10.19.2014

Rest Day Closed Welcome Steve and Lauren to the CFDF family. Great job today!

Saturday 10.18.2014

CFDF OPEN HOUSE 10am-2pm ALL ARE WELCOME FOR FREE

Friday 10.17.2014

Every minute on the minute for 10 minutes execute the following: Row 15 Calories 10 Box Jumps, 24/20 Post box jump reps to comments.

Thursday 10.16.2014

5 rounds 185#/105# Push Press, 10 reps 20 Burpees Post time to comments.

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