October 2016

CFK Championships are on this Saturday, Nov 5. The workouts and sign on sheets are up at the gym. 10 minute time cap for each. 15 - 12 - 9 reps for time: A) Deadlift (102.5/70kg) Box Jumpovers (24/20") Hand Release Pushups B) Toes-to-Bar KB Thrusters (2 x 16/12kg) Burpees Over-The-Platform Emma H and Sara ...

6:00, 8:00am CrossFit Partner WOD. A = Partner A. B = Partner B. For time: A - 100 Double Unders B - 400m Run A + B (One working, one resting. 5 reps of each until complete, alternating) 100 Pull-Ups 100 Box Jumps (24/20") 100 Push Presses (50/35kg) B - 100 Double Unders A - 400m Run 100...

5 rounds for heaviest total in a round of unbroken reps. One round is: 2 Front Squats 2 Power Snatches 4 Front Squats 4 Power Snatches 6 Front Squats 6 Power Snatches - Using two barbells, the goal is to complete all sets unbroken with minimal rest between sets. You can change...

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