Apr 01 2015

April 1, 2015

Published by under Workout of the Day (WOD)

Wednesday 150401

For time:

200m Run

10 Power Snatch 105/70 RX+ 135/96 55+ 85/60

20 Back Squats 105/70 RX+ 135/96 55+ 85/60

400m Run

8 Power Snatch

16 Back Squats

600m Run

6 Power Snatch

12 Back Squats

800m Run

4 Power Snatch

8 Back Squats

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CFK's

32 responses so far

Mar 31 2015

March 31, 2015

Published by under Workout of the Day (WOD)

Tuesday 150331

3 Rounds for time of:

9 Deadlifts 225/155 RX+ 275/185 55+ 185/125

15 Pull-ups RX+ C2B

21 KBS 24/16kgs RX+ 32/24kgs 55+ 16/12kgs

200m Sand Bag Run/Carry 80/50lbs

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Mike (Evil wheel)

32 responses so far

Mar 30 2015

March 30, 2015

Published by under Workout of the Day (WOD)

Monday 150330

“Chest Pump” by DB

12-10-8 -6-4-2 rep rounds of:

Power Clean 135/95

Ring Dips

S2O

Push-Ups

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Nick (Split jerk)

26 responses so far

Mar 29 2015

March 29, 2015

Published by under Workout of the Day (WOD)

Sunday 150329

Rest day

The gym will be open from 11:00am to 1:00pm to do Open WOD 15.5

Rest day

6 responses so far

Mar 28 2015

March 28, 2015

Published by under Workout of the Day (WOD)

Saturday 150328

In Order and For Time:

30 Push Press 75/55 or 95/65

30 Ab-mat unanchored sit-ups

30 Power Snatch 75/55 or 95/65

30 Sand Bag Squats 80/50lbs

30 KBS 32/24/16KGS

30 Hand Release Push-Ups

30 SDHP 75/55 or 95/65

30 Burpees

30 Pull-ups

30 Wall Balls 20/14 10/9″

30 Hang Cleans 75/55 or 95/65

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A class

9am: CFJ Daily WOD
10am- 12pm: CrossFit Open WOD 15.5

We will brief the Open WOD & Standards at 10:00am and will begin running heats at 10:20 every 20 minutes with the last heat being at 12pm.

Please feel free to bring friends & family to cheer our athletes on! Good luck to all participating!

14 responses so far

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