No Saturday Workout This Week

111031 WOD

Clean & Jerk
10,3,2,1

Rest 5 Minutes

"Death by Double Unders"
10 Rds Of:
Double Unders
(50sec work, 10 sec rest)

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111029 Open Gym

111028 WOD

Runny Angie"

4 Rounds Of:

400m Run

25 Pullups

25 Pushups

25 Situps

25 Squats

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111027 WOD

RDL10,3,3,3

Rest 5 Minutes

"No Hassles"
3 Rds Of:
(1 min per station)
Wallballs
Swings (35/20)
Double Unders
Rest

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111026 WOD

OH Squat

10,5,5,5

Rest 5 Minutes

CF-Cordova
5 rounds of:
200m Run
10 Box Jumps

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111025 WOD

Push Jerk

10,3,3,3

Rest 5 Minutes

$5.99
5 Rds Of:
9 HSP
9 Pullups

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111024 WOD

Power Cleans

10,3,3,3

Rest 5 Minutes

"Bull Rider"

3 Rounds Of:

15 Thrusters (50lb Dumbells)

30 GHD Situps

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111022 Open Gym

111021 WOD

"Death by 7s"

Seven Rounds of:
7 Power Cleans (135/95)
7 Dumbell Thrusters (40 dbls)
7 Situps
7 Broad Jump Burpees
7 Dips
7 Pullups
7 Pushups

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111020 WOD

Bench Press

10,5,5,5

Rest 5 Minutes
"Franny"
21-15-9
Pullups
Pushups
Box Jumps

Post Time to Comments and Compare to 110719.

111019 WOD

Push Press
10,3,2,1

Rest 5 Minutes

Accountability
AMRAP (12min)
12 1-Arm Swings (35/20)
12 V-Ups
12 Bent Over Rows
12 Lunges

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111018 WOD

Box Squat
10,3,3,3

Rest 5 Minutes

Death by Burpees
10 Rounds Of:
Burpees
(50seconds on 10 seconds rest)

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111017 WOD

Clean

10,3,2,1

Rest 5 Minutes

CF League 2-9
10-9-8-7-6-5-4-3-2-1
Dumbell Thrusters (20/10)
Pushups

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111014 WOD

Abbate
Run 1 Mile
21 Clean & Jerk (155)
Run 800m
21 Clean&Jerk (155)
Run 1 Mile

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In memory of U.S. Marine Corps Sergeant Matthew T. Abbate

111013 WOD

Press10,3,2,1

Rest 5 Minutes

Boom Boom
10-9-8-7-6-5-4-3-2-1
Pullups
Cleans 115/85

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111012 WOD

Deadlift
10,5,5,5

Rest 5 Minutes

Hurry Up!
50-40-30
Flutterkicks
Lunges
Back Extensions

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111011 WOD

Split Jerk
10,3,2,1

Rest 5 Minutes

What's Wrong?
AMRAP (10min)
5 one arm Db Cleans (40/20)
10 Bent over rows
100m Farmers Walk

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111010 WOD

Power Snatch
10,3,2,1

Rest 5 Minutes

Swarm
3 Rds Of:
10 HSP
20 KtoE
30 Double Unders

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111008 Open Gym

111007 WOD

"Whitten"

Five rounds for time of:
22 Kettlebell swings, (70)
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

More information about Army Captain Dan Whitten.

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111006 WOD

Weight Dips
10,3,2,1

Rest 5 Minutes

"Good Ideas Happen"
21-15-9
HSP
V-UPs
Med Ball Cleans

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111005 WOD

Front Squats
10,3,2,1

Rest 5 Minutes

"Give Me  A Break"
3 Rds Of
1 min SDHP
1 min  Push Press
1 min Situps

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111004 WOD

Push Jerk
10,3,2,1

Rest 5 Minutes

CFG 11.2

Athlete Workout: Deadlift / Push-up / Box jump

15 min AMRAP of:
9 Deadlifts
12 Push-ups
15 Box jumps

Read the full workout description and watch the video

See the results: Men | Women | Masters Men | Masters Women | Teams

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111003 WOD

Thrusters
10,3,2,1

Rest 5 Minutes

"7 Heaven"
AMRAP (7min)
7 One arm Snatches
7 Pullups
7 Wallballs

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111001 Open Gym