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Thirsty Thursday

CFFM WOD Thursday 7/20/17.
20-min AMRAP of:
10 Power Cleans @ 95/135,
20 Box Jumps @ 20″/24″,
Run the “U”.

Thirsty Thursday

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CFFM WOD Thursday 7/20/17. 20-min AMRAP of: 10 Power Cleans @ 95/135, 20 Box Jumps @ 20″/24″, Run the “U”.

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Hump Day!!!

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CFFM WOD Wednesday 7/19/17. 1.) Bench Press 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%. 2.) For time: 50 STOH (shoulder to overhead) @ 75lbs/115lbs. *Each time you break and set the bar down to rest perform 10 Toes-2-Bar.

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Tuesday Chipper

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CFFM WOD Tuesday 7/18/17. For time complete: 100 Double Unders 50 Walking Lunges 50 Pull Ups 75 Wall Ball Shots 50 Push Ups 50 Kettlebell Swings 100 Double Unders

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This Monday starts a new wave of training!

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CFFM WOD Monday 7.17.17. 1.) Back Squat 5, 5, 5. 2.) WOD: 7-min AMRAP of: 4 x Hang Power Clean @ 95/135, 4 x Burpee Over the Bar. 3.) Good Mornings 10, 10, 10.

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OFF/Closed

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CFFM WOD Saturday 7.15.17:...

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Your current wave of training ends today! TGIF

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CFFM WOD Friday 7.14.17. 1.) Sumo Deadlift 3, 2, 1, 1, 1. *Refer to 6.30.17 & 6.16.17. 2.) YOU PICK ‘EM: Choose one movement from List A: Wall Ball, KBS, Sandbag Shouldering, Thruster, SDLHP, GTOH (you choose the weight). Choose one movement from List B: Pull Up, Push Up, Sit Up, Air Squat, Burpee, Box Jump/Step Up. Choose a buy-in: Run the “U”, Row 500m, 100 DU. You will create a 20-min AMRAP by performing the selected buy-in followed by 10 reps of the chosen movement from List A, and 10 reps of the chosen movement from List B. Have fun, TGIF!!! Remember the gym is closed tomorrow for our beach WOD. New wave of training begins on Monday 7.17.17. Sumo Deadlift Demo Video Courtesy of...

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You’ve got options!

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CFFM WOD Thursday 7.13.17. **Advanced Trainees** If you missed the opportunity to establish your 1-RM Back or Front Squat, then use today to make up training session from 7.3.17 or 7.10.17. If you are all caught up then consider taking today off, or use the Prowler for Recovery Effort only. **Novice Trainees** You’ve got some ‘grunt’ work: “Cindy” 20-min AMRAP of 5 pull ups, 10 push ups, 15 air squats. Score rounds and...

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7.12 is 11.3

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CFFM WOD Wednesday 7.12.17. Competition WOD. CrossFit Games Open WOD 11.3: MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 75kg) Jerk (165lb / 75kg) WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (110lb / 50kg) Jerk (110lb / 50kg) Performance of the Squat clean and Jerk: In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the...

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Two-4-Tuesday Partner WOD Fun!

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CFFM WOD Tuesday 7.11.17. Aerobic Capacity/Partner WOD. Working as a pair, complete the following for total reps: 6-minutes of Burpees x 5, rest 1-minute. 6-minutes of Box Jumps x 5, rest 1-minute. 6-minutes of Push Ups x 5, rest 1-minute. 6-minutes of Wall Ball Shots x 5, rest 1-minute. 6-minutes of Double Unders x AMAP, Done! *Partners will alternate work at each 5-minute station in 5-rep segments, except for the last station where they will alternate whenever the partner breaks. Burpee Demo courtesy of CrossFit.com Box Jump Demo courtesy of CrossFit.com Push Up Demo courtesy of CrossFit.com Wall Ball Demo courtesy of CrossFit.com Double Under Demo courtesy of...

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Max Effort Monday

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CFFM WOD Monday 7.10.17: *Refer to 6.12.17 & 6.26.17. Power/Lower Body Max Effort. 1.) Front Squat 3, 2, 1, 1, 1. 2.) Hang Power Clean x 3 + Thruster x 1 every 2-min for 5RDS. 3.) Snatch Grip RDL 10, 10, 10, 10. FRONT SQUAT DEMO VIDEO COURTESY OF CROSSFIT.COM: HANG POWER CLEAN DEMO VIDEO COURTESY OF CROSSFIT.COM: SNATCH GRIP RDL DEMO VIDEO COURTESY OF JTS...

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