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Category Archive for ‘WOD’

Monday 4.7.2014

Benchmark “Isabel” 135# Snatch, 30 reps For time.  

Sunday 4.6.2014

Rest Day Closed   Photo: Welcome New CFDF Family Members. 

Saturday 4.5.2014

Open Gym Practice those skills and drills that cause all the thrills! Rest Day

Friday 4.4.2014

For time: Muscle ups, 30 reps. Post time to comments.   video courtesy of CrossFit HQ http://library.crossfit.com/free/video/CFJ_AF_Paoli_MusUp01_ipod.mov

Thursday 4.3.2014

4 Rounds 20 reps of Power Snatch 105#/65# Run 200m For time.

Wednesday 4.2.2014

21-15-9 Push Press, 115#/75# Toes to Bar Jumping Jacks Post Time to Comments.  

Tuesday 4.1.2014

4 Rounds for time: Ring Push ups, 10 reps Front Squats 155#/105#, 12 reps Ring Dips, 14 reps Back Squats 155#/105#, 16 reps Ring Inverted Rows, 20 reps   Post time to comments.

Monday 3.31.2014

As many rounds as possible in 19 minute of: 30 double unders 500m row post rounds to comments.    

Sunday 3.30.2014

Rest Day Closed  Photo: Annette Curry, Clark Rehme, Juan Curry

Saturday 3.29.2014

Open Gym Have fun. Play games. Practice Skills and Drills.

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