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    Daily WOD

    A) E2M x 7 Deadlifts (102.5/70kg) Bar-facing Burpees   Level – reps 1 – 8/8 2 – 10/10 3 – 12/12   B) E2M x 7 12 Goblet Lunges (20/15kg) 12 DB Hang Snatches (6L, 6R) ...

    22 November, 2022 /

    A) AMRAP in 10 minutes:   3-6-9-12… Thrusters (45/30kg) Toes-to-Bar   B) EMOM x 10   2 Power Cleans   It's time to apply all the recent thruster work in a metcon test. ...

    21 November, 2022 /

    A) Split Jerk 4 x 3 4 x 2 4 x 1   B) Tabata   - RKBS - Box Jumpovers (24/20”) - Calories ...

    20 November, 2022 /

    A) E2M x 8   5 Bench Presses   B) AMRAP in 16 minutes:   5 Devils Presses 10 Toes-to-Bar 15 Calories   Another member of the Millennium club who will be celebrated at the CFK Christmas party tomorrow. [vc_gallery type="image_grid" images="29771" img_size="full" column_number="2"...

    18 November, 2022 /

    A) AMRAP in 14 minutes:   1. From 0:00 – 7:00   1-2-3-4-5… Strict Pull-Ups 5 Box Jumps (24/20”)   2. From 7:00 – 14:00   1-2-3-4-5...

    17 November, 2022 /

    A) Weightlifting   Or   B) Partner WOD   “Bert”   For time: 50 Burpees 400m Run* 100 Pushups 400m Run 150 Walking Lunges 400m Run 200 Air Squats 400m Run 150 Walking Lunges 400m Run 100 Pushups 400m Run 50 Burpees   *Run together ...

    16 November, 2022 /

    A) E2M x 6 12 Deadlifts (102.5/70kg) 12 Wall Balls (10’. 9/6kg)   Max Double Unders until 1:30   B) 3 x 3 minute AMRAPs   1 Minute Wall Sit   Then AMRAP 10 Pushups 10 Alt V-ups   - Rest 1 minute between intervals [vc_gallery type="image_grid" images="29764"...

    15 November, 2022 /

    A) E2M x 8   40m Plate Carry 10 Alt Gorilla Rows   B) For time:   1000m Run   Then 8 rounds of: 4 Strict Dips 8 Pull-Ups 12 Russian DB Swings   - 16 minute time cap ...

    14 November, 2022 /

    A) E2M x 6   Thrusters Lateral Burpees   Level – reps 1 – 8/8 2 – 10/10 3 – 12/12   - preferably, first choose a weight that is heavier than last Monday (e.g. Rx’d is 52.5/35kg) and then decide the appropriate rep range.   B) Alt EMOM x 12 AMRAP in...

    13 November, 2022 /

    Partner or solo   “Abbate”   For time:   1600m Run 21 Clean and Jerks (70/47.5kg) 800m Run 21 Clean and Jerks 1600m Run ...

    11 November, 2022 /
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