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BRIAN

CFFM WOD Friday 5.26.17.
Brian
Three rounds for time of: 15 foot Rope climb, 5 ascents, 185/135 pound Back squat, 25 reps.

*Scale as needed. Can be performed as partner/team WOD.

Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.

WOD Demo with Christy Phillips and Gretchen Kittelberger – video [wmv] [mov] [HD mov]

This undated family photo, provided by the U.S. Navy shows Special Warfare Operator Chief Petty Officer, Brian R. Bill, 31, of Stamford, Conn. Bill was killed along with other SEALS in the Afghan Helicopter crash on Saturday, Aug. 6, 2011. (AP Photo/US Navy)

BRIAN

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CFFM WOD Friday 5.26.17. “Brian” Three rounds for time of: 15 foot Rope climb, 5 ascents, 185/135 pound Back squat, 25 reps. *Scale as needed. Can be performed as partner/team WOD. Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs). Post time to comments. WOD Demo with Christy Phillips and Gretchen Kittelberger – video [wmv] [mov] [HD...

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The Reaper is Back!

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CFFM WOD Thursday 5.25.17. Strength: Floor Press 1RM. Conditioning: Death by Burpees. Finisher: (cool down) walk 1...

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Slammin’ Annie

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CFFM WOD Wednesday 5.24.17. Strength.) Deadlift 3 x 6 @ 75% w/dead stop reps. *Compare to 5.10.17, 4.26.17. Conditioning.) For time “Slammin’ Annie”: 20 Slam Balls, 50 Double Unders, 50 Sit Ups, 20 SB, 40 DU, 40 SU, 20 SB, 30 DU, 30 SU, 20 SB, 20 DU, 20 SU, 20 SB, 10 DU, 10...

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2-4-Tuesday Partner WOD

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CFFM WOD Tuesday 5.23.17. *PARTNER UP!* WOD.) 20-min AMRAP: Partner A Completes Barbell Complex of 4 x Power Clean, Lunge Left, Lunge Right, Front Squat @ 95/135 while Partner B Runs the “L” then partners switch and repeat work to complete one full round. Finisher.) CORE ~ Floor Wipers or Dead Bugs, collect 50 reps total, partition reps as needed.

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One week to Murph! Are you ready?

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CFFM WOD Monday 5.22.17 *Compare to 5.1.17 & 4.10.17. Strength.) Push Press 1-RM. Conditioning.) 10-min AMRAP of 5 Burpees, 10 Pull Ups, 15 Push Ups, 20 Air Squats. Finisher.) BOULDER SHOULDERS Shoulder Press, 3 x 10, Tempo 3-1-X ~compound set~ Clean High Pull, 3 x...

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Beach WOD!!!

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CFFM WOD Saturday 5.20.19. The gym is closed and we are heading to the beach for Carrie and Taylor’s “farewell” beach WOD! Pack a cooler and stay a while, the fun starts promptly at 9am in front of Diamondhead Beach Resort on FMB...

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TGIF

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CFFM WOD Friday 5.19.17. Strength.) Floor Press, 3 x 5 + @ 95% of 5-RM. *Refer to 5.5.17 & 5.12.17. Conditioning.) 10-min AMRAP of 3 Thrusters @ 95/135, 10 SDLHP @ 95/135, 6 Thrusters, 10 SDLHP, 9 Thrusters, 10 SDLHP, 12 Thrusters, 10 SDLHP, 15 Thrusters… continue adding 3 Thrusters per round until time expires. *Score total Thrusters. Finisher.) 1-arm KB Row 10, 10, 10 ,10...

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HSPU & C2B

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CFFM WOD Thursday 5.18.17. Conditioning.) 20-min AMRAP of: Run the “U”, max rep unbroken Handstand Push Ups, max rep unbroken Chest -2- Bar Pull Ups. *Record number of HSPU & C2B PU completed on each round, separately. **Scaling for HSPU = Strict press max rep unbroken @ 65lbs/95lbs. Finisher.) Russian Twists, collect 50 reps (Left + Right = 1...

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Squat, Snatch, Dip & Sprint!

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CFFM WOD Wednesday 5.17.17. Strength.) Back Squat 3 x 6+ @ 75%. *Refer to 4.5.17, 4.19.17, 5.3.17. Conditioning.) AMRAP in 10-min of: 10 x 1-arm DB Power Snatch, alternating (5L/5R), 10 x Ring Dips, 100-yd Shuttle Sprint. Finisher.) Good Mornings 10, 10, 10, 10. Add 5-10lbs from last workout...

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Lunge, Burp & Swing!

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CFFM WOD Tuesday 5.16.17. Conditioning.) 20-min AMRAP of 20-m Overhead Walking Lunge (25lbs/45lbs), 20 Burpees, 20 KBS (16k/24k). Finisher.) Floor Wipers, collect 50 reps, partition reps as needed.

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