Month: March 2014

Invite

WOD 140401 Strength Back Squat 7-7-7-7 Met-Con: AMRAP in 7:00 5 Burpees 10 KB Swings 20 Double Unders The Results are in! Congratulations to Joanna Gregg and Sean Hardy for qualifying to the SETX Open Competition later this month. Join in the action in the open division, or group up and register a team. We …

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2015

WOD 140331 Deadlift 5 x 5 @ 75% of 1rm Met-Con “Helen” 3 Rounds: 400m Run 21 KB Swings (55/35) 12 Pull-ups

WOD 14.5

WOD 3-28-14 For Time: 21-18-15-12-9-6-3 • Thrusters (95/65) • Bar-facing Burpees After Party: Stretch & Mobilize! Friday Night Lights is tonight at CFB! As usual everything kicks off a few minutes after 6:30. This will be the last FNL of the 2014 Open so head on out and complete the WOD or cheer on your …

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Alive

WOD 3-27-14 L-Sit: Accumulate a total of 2 minutes in an L-Sit. Handstand: Accumulate a total of 3 minutes in a handstand For Time: • 10 Wall Ball (20/14) • 10 Burpees • 10 HR Pushups • 20 Goblet Squats (55/35) • 20 KB Swings (55/35) • 20 Pullups • 10 HR Pushups • 10 …

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Chong

WOD 3-26-14 Tabata Running No score, just running from wall to wall for a full Tabata cycle. 3 Rounds: • 15 Box Jumps (24/20) • 5 DB Thrusters rt (45/30) • 5 Atomic Situps • 5 DB Thruster lt • 100 M Run Tabata Plank Hold Friday Night Lights is at CFB this week. It …

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Battle of the Boxes

WOD 3-25-14 Amrap in 15: 10 S2OH 15 Snatches 20 C&J 25 BS 30 DL RX weights 115/75 Scaled 85/55 The clean and jerks will consist of a clean and any style s2oh. Score is total reps completed. After Party: 800 M Run

Poached

WOD 3-24-14 OHS 6×6 @ 50-65% Death By: Weighted Lunges (75/55) Barbell will be in the front rack position. All lunges will be in pairs (1 per leg in first minute, 2 per leg in second, 3 per leg in third…) Sub bar for dumbells if necessary. Death By: Strict Press (75/55) Extra Credit: 50 …

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AMNAP

WOD 140321 Strength Back Squat 4 x 5 These are very light reps. Only intended to stimulate the CNS and get you mobilized for the WOD. Rest a little between sets, take it easy. Then… “14.4” 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 …

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Kipping Awesome

WOD140320 Skill 10-12 minutes to practice three gymnastics skills of your choice – Pistols, Handstand Push-Ups, Wall Walks, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Met-Con 7 Rounds: 7 Handstand Push-Ups 7 Burpees 7 Ring Dips 7 Pull-Ups Remember, we have NO 6:30 CLASS on Friday. Join us for Friday Night Lights …

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Every

WOD 140319 Strength EMOM for 12:00 2 Thrusters Increase the weight as you see fit. The goal is to move as much weight as possible in the 24 total reps. Don’t count missed reps, just wait til the next attempt. each reps starts from the ground Met-Con EMOM for 12:00 20 Double Unders + Max …

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