WOD Blog


10
Jan

09JAN13 WOD

WOD A) 4x8 GHD, 4x10 back extensions B) 4X10 Pendlay Row AHAP C) 4x500M Row ME *rest 2 min between sets*   Don't forget YOGA @…

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08
Jan

08JAN13 WOD

WOD A) EMOM: 6x3 Power Snatch 75% B) Strict Press 8x3 @50% every 1 min. C) 3 rounds untimed: Pushup Complex: 5 wide, 5 normal, 5…

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07
Jan

07 JAN 13

Alright so over the holidays we received a letter from Travis, in case you forgot who he was or never met him he's the guy that…

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02
Jan

2013 Announcements

Today you all get two blog posts because it is an important day for TEAM CFR.  With a new year comes a new beginning each day…

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02
Jan

02 JANUARY 2013

HAPPY NEW YEAR EVERYBODY!!!!!!! LET'S GET BACK DOWN TO BUSINESS in THIS PLACE!!!!!! FIRST BLOG OF THE YEAR!!!!! I don't really know how to use this…

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20
Dec

Workout of the Day: 20 December 12

A) Box Squats 10x2 @ 65% *rest 40 seconds* B) 4x8 Goodmornings *heavy but perfect* C) EMOM: Snatch 0-3 min: 4 Reps @ 60% 4-7 min:…

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19
Dec

Workout of the day: 19 December 12

The Christmas WOD & Potluck is set for 2pm this saturday. We will have a workout scheduled for 2pm with the potluck immmediately after the workout.…

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18
Dec

Workout of the Day: 18 December 12

A) EMOM 6 min: 2 Snatch + 3 OH Squat @ 70% B) 4XME Weighted Pullups 4XME Weighted Ring Dips C) 2 min AMRAP: ME Burpee…

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