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3
Nov

Bench Mark

By: 321go 1 Comment

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Everyone buy a Jump rope so you know it is your size and we don't run out. These are some of the best jump ropes. Buddy Lee  But you can also pick them up at any sports store. 

Benchmark Wednesday 

"Isabel"

30 Snatches (full or power)

Unmodified Weight: Men 135 lbs. Women 95 lbs. 

This is CFT's gift to all of you who have survived both Monday and Tuesday's WODs, also, give yourself a pat on the back if you were at the gym BOTH of those days.  It's been long and nasty so here is a nice quick one for a change.  

Weighted Lunges and Handstand Push ups

30 • 3• 30 

Advanced • Intermediate • Foundational

Scale to capabilities

2
Nov

Fridays WOD

By: 321go Leave a Comment

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Every that worked out on Friday I just wanted to say nice work.  As you can see it took a long long time!

 Tuesday WOD

20 Dips 

40 Donkey Kicks

80 Hollow Rocks

160 Jump Rope or 50 Double Unders

3 - 2 - 1 Rounds

Cool Down

Power Cleans

3-3-3-3-3-3 (increase weight after each successful set).

Advanced  Intermediate  Foundational

Scale to capabilities

1
Nov

Monday

By: 321go Leave a Comment

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Monday WOD "Mirrored Fran"

Thrusters

Pull ups

21-15-9-9-15-21 • 15-11-9-9-11-15 • 11-9-7-7-9-11

Just FYI, Jamie gave me the idea for this workout so if you see him at the gym today make sure you thank him.

Weighted Push ups

40 • 40 • 30 

Mutant  Advanced • Intermediate • Foundational

Scale to capabilities

29
Oct

Deck Squats

By: 321go 5 Comments

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Deck Squats Check them out…. 

Friday WOD


Weighted 400m run (20 lb over head)

20 Lunges (m 75 lb  w 55 lb) 1 leg 1 rep

20 Deck Squats (m 53 lb Kettlebell w 35 lb Kettlebell)

20 Weighted Sit-ups (m 35 lb w 25 lb )


5 4 3 Rounds


Mutant – AdvancedIntermediateFoundational 

28
Oct

body weight blast

By: 321go 1 Comment

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Thursday Body Weight Blast
This workout is to help us recover from the wrath of Karen.

10 Burpee Pull ups

20 Box Jumps

30 Push ups

40 Sit ups

50 Double unders (or triple number of regular jumps)

321 Rounds

Cool Down

H2H Choppers

50 reps everyone

Advanced • Intermediate • Foundational

Scale to capabilities

27
Oct

Tight Quarters

By: 321go Leave a Comment

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Everyone did great on Tuesdays WOD.  Thank you all for being understanding of the compact training area.  Hopefully soon that is not the problem. 

Benchmark Wednesday

"Karen"

Wall Ball Shots 

Men 20lb Women 14lb unmodified.

150 • 100 • 75

Cool Down

TGU 20 • 20 • 10

Advanced • Intermediate • Foundational

Scale to capabilities

26
Oct

Becoming one with the bar

By: 321go 3 Comments

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During the "extra punishment" Matt worked on keeping the bar close to his body during the Full Clean.  As anyone knows, this can be a painful task.  In the red box is Matt's skin, hair and all that came off his shin.  It was pretty cool!

 All Gyms Ultimate Halloween Party 

Tuesday WOD

7 Pull Ups C2B

Ring Dips

7 Power Cleans (Men 3/4 BW Women 1/2)

7 Front Squats (Men 3/4 BW Women 1/2)

654Rounds

Cool Down

Core test

Advanced • Intermediate • Foundational

Scale to capabilities

25
Oct

Running

By: 321go Leave a Comment

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Running outside is almost over for a couple months.  So enjoy it while it last. 

Mondays WOD

75 PUSH PRESSES

Men 95lbs. / Women 65lbs.  Unmodified
If you "Stop" during the first 25 you have to Run 400 meters. After that, every time you put the bar on the ground you have to Run 200 meters.

Record time and how many times you had to put the bar down.

Cool Down

Full Ceans 303020

Strict Pull ups 303020

Advanced  Intermediate  Foundational

Scale to capabilities

22
Oct

Crossfit Endurance

By: 321go 1 Comment

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Matt has shown huge improvements since he started training with CFC.  But anyone who knows Matt knows he doesn't like to just do what everyone else does.  To put it plainly, He's crazy.  Matt has been doing Crossfit Endurance for a while and it shows in the longer WODs. So just for him, very soon we are going to start up a Crossfit Endurance Club. AND YOU ALL ARE INVITED!  So keep your ears open for details if you are interested in Crossfit Endurance!

"Tabata This"

Lunges (one leg = 1 rep) Paratroopers (Jumping lunges, knee touches ground)

Power Cleans (65/95) (75/115)

Donkee Kicks

20 seconds active, 10 seconds rest

6 • 4 rounds each

Record total of lowest rep set for each element


Cool Down

Windshield wipers (Bar bench press position) 25 1510

Advanced • Intermediate • Foundational

Scale to capabilities

21
Oct

Shameless

By: 321go 3 Comments

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I couldn't believe my eyes today.  Just as I was getting ready to begin our count down I saw Jess.  He was fumbling with a pair of gloves! I couldn't help but laugh and call him out.   Now David is not alone in the Glove Club.  


Thursday

3 Deadlifts (65% max)

5 Burpees/Box Jumps

7 DB Power Snatch 

• 6 • 4

Cool Down

Strict Press 40 • 30 • 20

Advanced • Intermediate • Foundational

Scale to capabilities