Monthly Archives: September 2013

Tuesday 1 October WOD

5 ROUNDS FOR TIME: 50ft Overhead Lungewalks 45/25lbs 21 Burpees This was the CF HQ workout on 17 Sept. Check out the HQ site to compare your times.

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Monday 30 September WOD

FOR TIME: 400m Run 40 Wall Balls 20/14lbs 400m Run 50 Pushups 400m Run 60 Situps 400m Run 70 Squats

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Friday 27 September WOD

10 ROUNDS FOR TIME: 100m Sprint Rest as you walk back to the start Today is Tim Boulay’s last workout with us at CFCC.  Wish him well as he starts a new adventure!!

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Thursday 26 September WOD

FOR TIME: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 REPS Med Ball Situps 20/14lbs Deadlifts 135/95lbs Double Unders

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Wednesday 25 September WOD

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES: 10 Box Jumps 24/18″ 10 Kettlebell Swings 53/35lbs 100ft Sprint

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Tuesday 24 September WOD

5 ROUNDS FOR TIME: 50 Double Unders 25 Elevated Pushups If it is raining at lunch, we will meet inside the Vince gym and an alternate WOD will be available.

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Monday 23 September WOD

5 ROUNDS FOR TIME: 10 Kettlebell Snatch – Left Hand 50ft Broad Jumps 10 Kettlebell Snatch – Right Hand 20 Double Unders

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