Workout of the Day 5 rounds for time of: 10 back squats 6 split jerks, alternating legs on each landing Use the same weight for back squats as for the split jerks Rx weights: Level 4=65#; Level 3=55#; Level 2=35#;…

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MWF 1:00pm Deadlift Find your 3 rep max. Use a 3-3-3-3-3 rep scheme   MWF 7:30am Sumo Deadlift Find your 10 rep max. Use a 10-10-10-10 rep scheme   MWF 6:15am Back Squat Find your 5 rep max. Use a…

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Workout of the Day “Running Fran-tic” For time: 21 thrusters 21 pullups 400m run 15 thrusters 15 pullups 400m run 9 thrusters 9 pullups 400m run Use Wendler’s formula listed on your CF Whiteboard profile under “Thruster” to determine the…

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Workout of the Day “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups Post your scores to the Whiteboard. Transfer your data from here.  

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Workout of the Day 10 efforts, each for time of: 50 meter sprint Rest as needed between efforts MWF 7:30 “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups Post your scores…

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Workout of the Day Hang Power Snatch Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 151106 Post your scores to the Whiteboard. Transfer your data from here.

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Workout of the Day Shoulder Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Post your scores to the Whiteboard.

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Workout of the Day Complete as many rounds as possible in 15 minutes of: 25 sumo deadlift high pulls 20 medicine ball trunk twists 15 elevated pushups with feet on medicine ball Post your scores to the Whiteboard. Transfer your…

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Workout of the Day “Grace” 30 reps for time: Clean and Jerk (135 lbs) Post your scores to the Whiteboard. MWF A.M. Complete as many rounds as possible in 15 minutes of: 250m row 20 medicine ball trunk twists (14#/20#)…

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Workout of the Day Head-to-head competition WOD! Partners oppose each other for this workout. 5 rounds for reps, alternating movements at one-minute intervals, of: Sumo deadlift high pull Farmer’s carry lunge steps During each round, one partner works while the…

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