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Archive for December, 2014

Thursday 12.11.2014

“Jenny” Complete as many rounds as possible in 20 minutes of: • 45-lb. overhead squats, 20 reps • 45-lb. back squats, 20 reps • 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit

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Wednesday 12.10.2014

Complete as many reps as possible in 20 minutes: 15 Med Ball Sit-ups, 20#/14# 10 Med Ball Burpees, 20#/14# 5 Med Ball Slams, 20#/14# Post reps to comments.

Tuesday 12.9.2014

Winter Rendezvous Complete the following for time with a partner. One partner must complete the tasks before tagging the other partner. 20ft overhead walking lunge, 165#/110# Clean and Jerk 15 reps, 165#/110# 20ft Front Rack Walking Lunge, 165#/110# 100 double unders 10 minute Time Cap Post time to comments.

Monday 12.8.2014

Handstand Push-Ups: Max Reps When both feet fall back to the floor, the athlete is no longer allowed to perform repetitions. Post reps to comments.

Sunday 12.7.2014

Rest Day Closed Congrats to all those CFDF athletes that competed at the winter rendezvous. Thanks to all those that prayed and thought about us all day!

Saturday 12.6.2014

Closed No Open Gym All CFDF members are encouraged to attend the Hoosier CrossFit Winter Rendezvous. Good luck to all CFDF athletes competing and may all athletes travel and compete safely!

Friday 12.5.2014

Hang Clean and Jerk 3-3-2-2-2-1-1-1-1 Post max load.

Thursday 12.4.2014

21-15-9 Kettlebell Clean and Jerk, 35/53 Jump Squat Post time to comments.

Wednesday 12.3.2014

Open 12.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and

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Tuesday 12.2.2014

“Diane” 21-15-9 reps for time of: • Deadlift 225# • HSPU Post time to comment

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