Monday 10.20.14

Monday 10.20.14

"Pesto"
AMRAP 8:
3 Power Cleans (135/95), 3 Calorie Row
6 Power Cleans (135/95), 6 Calorie Row
9 Power Cleans (135/95), 9 Calorie Row
12 Power Cleans (135/95), 12 Calorie Row
Continue pattern, adding 3 reps each round, until time is called.

Box Brief - CFNE Halloween Internal Team Throwdown... Saturday!

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Sunday 10.19.14

Sunday 10.19.14

Open Gym 9AM - 11AM
"Back Spin"

750 Meter Row
150 Double-Unders
1 Mile Run
150 Double-Unders
750 Meter Row

Box Brief - CFNE Halloween Throwdown WOD's posted tomorrow!

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Saturday 10.18.14

Saturday 10.18.14

"Triple Shot"
Teams of 2

40-30-20-10
Power Snatch (95/65), Box Jump Overs (24/20)
40-30-20-10
Overhead Squats (95/65), Toes to Bar
40-30-20-10
Wallballs (20/14), Burpee

Box Brief - Monthly Goals! How are they coming?

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Friday 10.17.14

Friday 10.17.14

"Whoopie Pie"
10-8-6-4-2 Clean and Jerk (135/95)
After each set, complete 2 Rounds:
5 Pull-Ups
10 Pushups
15 Air Squats

Box Brief - Halloween Throwdown Workouts will be released Monday!

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Thursday 10.16.14

Thursday 10.16.14

"Christine"
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20")

Box Brief - Find your teammates for the Throwdown!

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