Tuesday, November 29, 2022

5 Rounds for max reps of:
1 Minute of GHD sit-ups MRX Military anchored sit-ups
1 Minute of Front rack stationary alternating lunges 75/55# MRX 45/35#
1 Minute of C2B MRX Pull-ups
1 Minute of Power snatch 75/55# MRX 45/35#
1 Minute of Rest
*athletes choice of order with rest as the 5th minute.

Monday, November 28, 2022

2015 Master and Teen CF Games WOD “The Sandwich”

Masters 40-44, Masters 45-49 and Teens 16-17
 For time:
 80-calorie row
 40 shoulder-to-overheads (155 / 105 lb.)
 80 deadlifts (155 / 105 lb.)

Masters 50-54
 For time:
 80-calorie row
 40 shoulder-to-overheads (135 / 95 lb.)
 80 deadlifts (135 / 95 lb.)

Masters 55-59 and  Masters 60+
 For time:
 80-calorie row
 40 shoulder-to-overheads (115 / 75 lb.)
 80 deadlifts (115 / 75 lb.)
 
Teens 14-15
 For time:
 60-calorie row
 40 shoulder-to-overheads (115 / 75 lb.)
 60 deadlifts (115 / 75 lb.)
 
Time cap: 15 minutes
Compare to September 30, 2015.

Saturday, November 26, 2022

2019 CF Games age group WOD
Down and Back Chipper
For time: 
800 Meter Run MRX 400 Meter Run
30 Handstand Push-ups MRX 20 Reps
30 Dumbbell Thrusters 30/20#DB’s MRX 20 Reps
30 Box Jump Overs 24/20” MRX 20/18” & 20 Reps
30 Power Cleans 185/125# MRX 155/105# & 20 Reps
30 Box Jump Overs
30 Dumbbell Thrusters
30 Handstand Push-ups
800 Meter Run

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