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SUMMER CRUSH WEEK CONTINUES! Skills: Power Cleans, Lateral Burpees with a Double Tap WOD 4 Rounds for Time (2) 40yd .....
Summer Crush Week WOD 2 / 2.1 2 minute as many climbs as possible – Rope Climbs 3 rounds for .....
CFIL will be adding a 9am class starting August 21st, 2012 to accommodate you morning WOD’ers! ALSO – stay tuned .....
Summer Crush Games WOD WEEK! 25 deadlifts 155/95 18 hang cleans 155/95 12 push press 155/95 25 box jumps 400m .....
TEAM SATURDAY! 2 person team: 3 rounds for reps Kettlebell swings 16kg / 24kg Pull ups Push Press 65/95 Jumping .....
Benchmark WOD Friday! -Barbara- 5 Rounds for Time 20 pull ups 30 push ups 40 sit ups 50 squats *3 .....
Skills: Hang Clean, Split Jerks Strength: 15 minutes to establish 1 rep max Hang Clean and 2 Split Jerks WOD: .....
Skills: Tall Snatch Strength: 15 minutes to establish technique or 1 rep max with Tall Snatch WOD: 12 minute As .....
Skills: Snatch Drop Strength: 20 minutes to establish a 1 rep max Snatch Drop WOD: 3 Rounds for Max Effort .....
Skills: Back Squat Strength: 4×8 Back Squat at 80% of 1 rep max WOD: 3 Rounds for Time: 9 Front .....
Team Saturday! 3 Person team 400m Run 120 wall balls 400m run 150 push ups 400m run 180 sit ups .....
Benchmark Friday! “EVA” 5 Rounds for Time 800 M Run 30 Kettle bell swings 24kg / 16kg 30 pull ups
