May 4, 2015 – “Barbara”…

20 Pullups 30 Pushups 40 Abmat Sit Ups  50 Squats 3 min rest between each of 5 rounds.  * Compare to December 10,...

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May 3, 2015 – No Class – Open Gym from 4:30-6PM…

Because of the competition there will be no 8AM class on Sunday, but there will be the regular Open Gym at 4:30-6:00PM.

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May 2, 2015 – “Lucy”…

25 Burpees Run 200 meters 20 snatches (115/75) Run 400 meters 20 clean & jerks (135/95) Run 800 meters 20 back squats (135/95) Run 1 mile 25 Burpees * In honor of CF Sobo’s most recent Outstanding Member – Dave...

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May 1, 2015 - 1 min dubs/2×3 DL & BS/OTM 5 Ring Dips…

Buy in: 1 minute max double under test Strength:  2×3 Deadlift (95 % of your 1RM) 2×3 Back Squat (90% of your 1RM) Cash out: OTM 5: Ring Dips (pick a number of reps that you think you can maintain throughout the 5...

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April 30, 2015 – OTM 5 Strict Pull Ups & “Say it isn’t so”…

OTM 5 Strict Pullups (try to use a number of reps that you can maintain throughout the 5 minutes) Metcon: “Say it isn’t so” 21 thrusters (95/65), 9 box jumps 15 thrusters, (95/65) 15 box jumps 9 thrusters, (95/65) 21 box...

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April 29, 2015 – “Big Foot’s Lodge”…

AMRAP 15 of:  10 DL (225/155) 15 unbroken Wall Balls (20/14) * via...

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April 28, 2015 – 2×3 Squat Clean & OTM 8 – Burpees/Sqaut Cleans…

Strength: 2×3 Squat Clean (90% of 1RM) OTM 8: 5 Burpees, AMRAP Squat Cleans with whatever time remains in the minute.  Score = total # of Squat cleans.  (115/85) Box info:  Tuesday 4/28 is Coach Nicole’s last day, she wiill be in at 8:30AM and noon.  We wish her the best of luck as a full-time coach and also with Regionals at the end of...

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April 27, 2015 – 2×3 Split Jerk & “Game Face”…

Strength: 2×3 Split Jerk (from the rack at 90% of your 1RM) Metcon: “Game Face”… Up Ladder – AMRAP 6: 1 Power Snatch (75/55) / 1 Pull Ups 2 Power Snatch / 2 Pull Ups 3 Power Snatch / 3 Pull Ups Etc…

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April 26, 2015 – “Gemma”…

50 Calorie Row 15 Shoulder-to-Overhead (95/65) 40 Calorie Row 12 Shoulder-to-Overhead (115/85) 30 Calorie Row 9 Shoulder-to-Overhead (135/95) * Compare to April 11, 2014

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April 25, 2015 – “Manion”…

Seven rounds for time of: Run 400 meters 29 Back Squats (135/95) * from the floor Scales: * Less than 3 months 15 back squats per round/Less than 1 month 10 back squats per round * Discuss appropriate weight with coach First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine...

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April 24, 2015 – 2×5 Deadlift & 2×5 Squat Clean…

2×5 Dead Lift (90% of your 1RM) 2×5 Squat Clean (80-85% of your 1 RM) Cash Out: 4×300 row. 1min rest in between. 

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April 23, 2015 – 2×5 Split Jerk & “Bloodshot”

2×5 Split Jerk (from the rack at 80-85% of your 1RM) Metcon: “Bloodshot” For time: 20 Snatches 20 Deadlifts 20 Push Jerks 20 Front Squats 20 Overhead Squats ( 20 minute cap; each rep not completed in 20 minutes will be added as a second onto the final time) * Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the...

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April 22, 2015 – “2011 CF Games Masters WOD #2″

10 Handstand Push Ups 20 Wall Balls (20 -10 Ft, 14-9Ft) 30 Toes-to-Bar 40 Power Cleans (115/85) 50 Burpees 60 Kettlebell Sumo Deadlift High Pulls (70/53) Compare to June 20, 2013

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April 21, 2015 – 2×5 Back Squat & “Takeoff”…

Strength: 2×5 back squat at 85% of your 1RM Metcon: “Takeoff” 10-8-6-4-2 reps of: Back Squat (135/95) Box Jumps (30/24) * Back Squats are from the floor

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