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WOD – Thursday – 04/03/14

WOD – Thursday – 04/03/14

    A) For Time  - 2k row  - 20 burpees Rest as needed B) For Time:  - 75 wallball 20/14  - 35 SDHP 53/35  - 75 wallball 20/14*Athletes can start at either A or B to accommodate rowers. Or stagger start times as needed.  

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WOD – Wednesday – 04/02/14

WOD – Wednesday – 04/02/14

  A) AMRAP 10:  - 800m run (Buy In) then,  - 10 power cleans 75/53  - 10 thrusters 75/53  - 10 box jumps 24/20 Rest 10 minutes B) Repeat Score A & B separately

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WOD – Tuesday – 04/01/14

WOD – Tuesday – 04/01/14

  A) For Time: 1,000 Wallballs 20/14     B) 25 Rounds of April Fools, lets start over.   A) EMOM 14 (Alternating)  - 3 Power snatch 70-75%  - 6-8 HSPU B) AMRAP 6:  - 20 burpees  - 40 Double unders (Scale to 80 singles)  - 20 […]

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WOD – Monday – 03/31/14

WOD – Monday – 03/31/14

A. Front squat; 3×9 @ 70% B) 3 Rounds For Time:  - 20 KB Swings 53/35  - 15 pullups  - 10 S2O 135/95

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WOD – Friday – 03/28/14

WOD – Friday – 03/28/14

Yes I’m aware that we just did a butt load of burpees and thrusters on Wednesday, but that was just prep for this WOD. In the spirit of the Games, we will perform the WOD for the final week of the Open….14.5

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WOD – Thursday – 03/27/14

WOD – Thursday – 03/27/14

  A) Front Squats 3-3-3-3-3 (Post heaviest successful set of 3 reps) B) Teams of 2, 5 Sets: (I go 30/you go 30)  - 30 seconds double unders (scale to 60 singles or 30 unsuccessful attempts)  - 30 seconds Abmat situps (unanchored)  - 30 seconds ring rows […]

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CrossFit Teens Thursday 3.27.14

CrossFit Teens Thursday 3.27.14

27-Mar Warm Up same as yest skill work: hop scotch wall climbs WOD: Terrible 30s! Perform 30 of each of the following   movements, for time: Hang Cleans (75/53) Mule Kicks K2E Walking Lunges (total steps) WBS (20/14) Burpees KBS (24/16kg) Jumping Pull Ups Box Jumps Double […]

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WOD – Wednesday – 03/26/14

WOD – Wednesday – 03/26/14

A) EMOM 10 – Alternating  6 Snatch Grip Deadlifts (@80-90% of 1RM Snatch)  6 HSPU (go strict if you can) B) 3 Rounds For Time  - 400m run  - 20 KB Snatch 53/35 (10 each arm, switch as you wish)       (scale accordingly on the snatch…this should […]

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CrossFit Teens Wednesday 3.26.14

CrossFit Teens Wednesday 3.26.14

26-Mar Warm UP: 50m high knees 3 burpees 50m butt kicks 5 burpees 50m side to side 7 burpees 100m run skill   work: kipping pull ups, dips, muscle up transitions, skin the   cat (take no more than 12 mins for all) Review Snatch (beginners hang) […]

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Games Open Week 4 Update…

Games Open Week 4 Update…

  CFBB is currently sitting in 4th place in the SE Region after 4 grueling weeks of grinding it out in the Open. Notables: Sarah Franklin, 15th in SE Region Jaci Cale, 25th in SE Region Corey Pruneski, 50th in SE Region.   But a reminder that […]

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