Monday December 26th, 2016

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Friday December 23rd, 2016

WOD: "CFD's 12 Gifts of Christmas"   1 Clean  95/65  2 Front squat  95/65  3 Thruster  95/65 4 Push Press  95/65 5 [...]

Wednesday December 21st, 2016

EMOM Odd:  18/15 cal row Even:  15 wall balls plus max push-ups Score is Cals and [...]

Tuesday December 20th, 2016

STRENGTH Power Clean 6x2 @80-85% Every 1:30   METCON 5 RFT 10 Hang Power Clean  155/105# 10 STRICT [...]

Monday December 19th, 2016

STRENGTH OHS 5x3 Every 2min   METCON Buy in: 500m row 21-15-9 OHS [...]

Saturday December 17th, 2016

Partner!    8 Min (alternate rounds)(one person works at a time) 10 Cal row 10 Wall Balls (20/14) REST 2 Minutes 8 Min (alternate rounds) (one [...]

Tuesday December 13th, 2016

METCON Main site 11/26/16 10 Rounds 30sec Burpees Rest 30sec 30sec Thrusters [96/65#] Rest 30sec   Part II. 4 Rounds 10 DB Floor Press 25 Abmat [...]

Monday December 12th, 2016

Part I. 2 EMOM for 10min Snatch @80-85%   Part II. AMRAP in 10min OHS [95/65#] Box Jumps [24/20”] 2, 4, 6, [...]

Saturday December 10th, 2016

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps  24/20 5 [...]

Friday December 9th, 2016

Part I. Clean and Jerk  6 x 2  Increase Weight Every 2 Min Part II. BUY IN: 30 Burpees 3 Rounds 15 T2B 100’ OHWL [45/25#] BUY OUT: 30 [...]