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Archive for June, 2015

Thursday 6.11.2015

Thruster 3-3-3-3-3-3-3 Post load to comments.

Wednesday 6.10.2015

(All levels that are NOT RX are considered SCALED) 3 rounds of BURNER Max reps of banded chest-to-bar pull-ups Rest as needed FITNESS Max reps of pull-ups Rest as needed RX Max reps chest-to-bar Pull-ups Rest as needed Post reps to comments

Tuesday 6.9.2015

(All levels that are NOT RX are considered SCALED) BURNER 225#/155# Deadlift, 5 reps Single Unders, 60 reps 225#/155# Deadlift, 4 reps Single Unders, 120 reps 225#/155# Deadlift, 3 reps Single Unders, 180 reps 225#/155# Deadlift, 2 reps Single Unders, 240 reps 225#/155# Deadlift, 1 rep Single Unders, 300 reps

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Monday 6.8.2015

(All scales will be posted at CFDF. Anything NOT executed as written here is scaled.) Hall 5 rounds for time of: 225-lb. cleans, 3 reps 200-meter sprint 20 kettlebell snatches, 1.5 pood, 10 each arm Rest 2 minutes Post time to comments. U.S. Air Force Capt. Ryan P. Hall, of

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Sunday 6.7.2015

Rest day Closed

Saturday 6.6.2015

Rest Day Teams are doing great and having fun at cf180 competition already. Tomorrow kicks off at 8am and CFDF gray and white are in heat 1 CFDF black is in heat 3. WODs start at exactly 8am. If you want to see gray or white. Be there early.

Friday 6.5.2015

With a partner, complete the following for time: 21-18-15-12-9 BURNER LEVEL 75#/55# Sumo deadlift high pull 3x Single Unders Inverted Box Push Ups FITNESS LEVEL 105#/70# Sumo deadlift high pull Double Unders Plate assisted Handstand Push up RX LEVEL 135#/95# sumo deadlift high pull Double Unders Strict Handstand Push Ups

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Thursday 6.4.2015

(All levels that are NOT RX LEVEL are SCALED) “Partner Nancy” Break up the work however you would like with a partner. 5 Rounds for time BURNER LEVEL 400m walk/jog/run 15 Barbell Overhead Squats FITNESS LEVEL 400m Run 15 Overhead Squats, 75#/55# RX LEVEL 400m Run 15 Overhead Squats, 95#/65#

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Wednesday 6.3.2015

Each partner will have 7 rounds of 20 seconds of work time to establish a 1 rep max. Partner 1 will lift first and partner 2 will rest and vice versa for the next 20 seconds. 14 rounds 20 seconds to find a 1 rep max Front Squat 20 seconds

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Tuesday 6.2.2015

(Any other level that is NOT RX LEVEL is SCALED) Every other minute on the minute for 10 minutes complete the following with a partner, BURNER LEVEL Minute 1 Partner 1: Jumping Chest to Bar Pull ups Partner 2: Row for Calories Minute 2 switch and so on… FITNESS LEVEL

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