Monthly Archives: November 2014

Wednesday 19 November WOD

3 ROUNDS FOR TIME: 20 Wall Balls 20/15lbs 30 Lungewalks 50 Double UNders

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Tuesday 18 November WOD

“DT” FIVE ROUNDS FOR TIME: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Use the same weight for the whole workout. RX from CF main site is 155lbs for this workout.  Scale weight as necessary.

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Monday 17 November WOD

AS MANY ROUNDS AS POSSIBLE IN 16 MINUTES: 10 Kettlebell Swings 53/35lbs 10 Box Jumps 400m Run a5 5 min, 10 min aand 15 min mark

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Friday 14 November WOD

10 ROUNDS FOR TIME: 100m Sprint Rest as you walk back to the start

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Thursday 13 November 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 12 November WOD

Tabata Medicine Ball Clean 20/15lbs Tabata Medicine Ball Slam Tabata Medicine Ball Push-Up Tabata Medicine Ball Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of … Continue reading

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Monday 10 November WOD

FOR TIME: 239 reps of -Overhead Lungewalks w/barbell @ 75/45lb (1 rep per alternating step) -Thrusters @ 75/45lb -Birthday Bar-Facing Burpees  Post your time to the comments. Happy Birthday to the United States Marine Corps, a stout 239 years old!  … Continue reading

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