Monthly Archives: July 2014

Friday 01 August WOD

JOHNNY’S LAST WORKOUT WITH CFCC Everyone gets to pick their last workout with CFCC. So you know who to complain to tomorrow 5 ROUNDS FOR MAX REPS: 1 Minute Wall Balls 20/14lbs 1 Minute Kettlebell Swings 53/35lbs 1 Minute Goblet … Continue reading

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Thursday 31 July WOD

AS MANY REPS AS POSSIBLE IN 10 MINUTES: Every minute on the minute for 10 minutes, 5 Burpees Over The Bar Max Rep Power Cleans the remainder of the minute @ 75% of 1 Rep Max Weight

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Wednesday 30 July WOD

FOR TIME: 40 Box Step Overs 24/18″ 20 Med Ball Situps 40 Wall Balls 20/14lbs 20 Pushups 40 Wall Balls 20 Med Ball Situps 40 Box Step Overs We will have 20 minute time cap for this workout so we … Continue reading

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Tuesday 29 July WOD

AS MANY REPS AS POSSIBLE IN 15 MINUTES: In teams of 3, rotate between the following stations 200m run Plank hold Max Reps Burpees *One team member will start at each station, rotating through in the order of run-plank-burpee. *Rotate … Continue reading

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Monday 28 July WOD

FOR MAX WEIGHT: 2-2-2-1-1-1-1 CLEAN REPS

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Friday 25 July WOD

CHRISTMAS IN JULY!! 12 DAYS OF CHRISTMAS WOD! FOR TIME: 1 100m sprint 2 Thrusters (95/65) 3 Push Press (95/65) 4 Power Cleans (95/65) 5 Hand Release Pushups 6 Air Squats 7 KB Swings (53/35) 8 Med Ball Situps (20/14) … Continue reading

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Thursday 24 July WOD

“KAREN” FOR TIME: 150 Wallball shots 20/15lbs

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