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CFSB WOD 5.24.2013: Bike, Wall ball shots, and Toes-to-bar

Posted by: Marc    Tags:  , , , ,     Posted date:  May 23, 2013  |  No comment


The workout for Friday, May 24th is Strength: 1RM Week Movements: Back squat Deadlift Press Front Squat Clean/Snatch Workout of the Day: 3 Rounds 2mi Bike ME Wall balls ME T2B


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CFSB WOD 5.23.2013: Thrusters and Muscle ups

Posted by: Marc    Tags:  , , ,     Posted date:  May 22, 2013  |  No comment


The workout for Thursday, May 23rd is Strength: 1RM Week Movements: Back squat Deadlift Press Front Squat Clean/Snatch Workout of the Day: 5-4-3-2-1 Clean thruster (155/105) Muscle up


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CFSB WOD 5.22.2013: Box jumps, Kettlebell swings, and Double unders

Posted by: Marc    Tags:  , , , ,     Posted date:  May 21, 2013  |  No comment


The workout for Wednesday, May 22nd is Strength: 1RM Week Movements: Back squat Deadlift Press Front Squat Clean/Snatch Workout of the Day: 10' AMRAP 7 Box jumps 14 KBS (24/16) 21 D.U.


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CFSB WOD 5.21.2013: Run, Push ups, and Ground-to-overhead

Posted by: Marc    Tags:  , , , ,     Posted date:  May 20, 2013  |  No comment


The workout for Tuesday, May 21st is Strength: 1RM Week Movements: Back squat Deadlift Press Front Squat Clean/Snatch Workout of the Day: 4 Rounds 400m Run 20 Push ups 10 Ground-to-OH (135/95)


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CFSB WOD 5.20.2013: Row, Thrusters, and Pull ups

Posted by: Marc    Tags:  , , ,     Posted date:  May 19, 2013  |  No comment


The workout for Monday, May 20th is Strength: 1RM Week Movements: Back squat Deadlift Press Front Squat Clean/Snatch Workout of the Day: Jackie 1k Row 50 Thrusters (BB 45/35) 30 Pull ups


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CFSB WOD 5.17.2013: Push press, Burpee, and Sit ups

Posted by: Marc    Tags:  , , ,     Posted date:  May 16, 2013  |  No comment


The Workout for Friday, May 17th is Workout of the Day: 15' AMRAP 20 Push press (95/65) 20 Burpee box jump over (24/20) 20 Sit ups Rest 2' 10' AMRAP 10 Push press (95/65) 10 Burpee box jump over (24/20) 10 Sit ups Rest 2' 5' AMRAP 5 Push press (95/65) 5 Burpee box jump over (24/20) 5 Sit ups


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CFSB WOD 5.16.2013: Row, Wall ball shots, and Kettlebell swings

Posted by: Marc    Tags:  , , , , ,     Posted date:  May 15, 2013  |  No comment


The workout for Thursday, May 16th is Gymnastics: 4x12 Ring dips 4x12 Strict T2B 4x1:30 Handstand hold Workout of the Day: 250m Row 15 Wall balls (20/14) 10 KBS (32/24) Rest 1:1


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CFSB WOD 5.15.2013: Burpee pull-ups

Posted by: Marc    Tags:  , , , ,     Posted date:  May 14, 2013  |  No comment


The workout for Wednesday, May 15th is Strength: Deadlift 3x10 @70% Floor press 3x10 Workout of the Day: GI Jane 100 Burpee Pull-ups


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CFSB WOD 5.14.2013: Row, Pistol squats, and Hang cleans

Posted by: Marc    Tags:  , , , ,     Posted date:  May 13, 2013  |  No comment


The workout for Tuesday, May 14th Strength: Snatch + Hang snatch 7' EMOM @ 85% Snatch @ 90%, 95%, & 90% Workout of the Day: 2k Row 50 Pistols 30 Hang Cleans (155/105) 15' Cap


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CFSB WOD 5.13.2013: Handstand push ups, Lunges, and Double unders

Posted by: Marc    Tags:  , , , , ,     Posted date:  May 12, 2013  |  No comment


The workout for Monday, May 13th is Strength: Clean 1st pull w/3" pause 7x3 Tempo back squat (5" pause) 7x3 @70% Workout of the Day: 10' AMRAP 6 HSPU 30 DB Reverse lunges (35/25) 60 D.U.


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