Saturday 07.26.14

Saturday 07.26.14

"Glenn"
30 Clean and Jerks (135/95)
Run 1 Mile
10 Rope Climbs
Run 1 Mile
100 Burpees

Box Brief - PRforPat WOD in one week from today!

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Friday 07.25.14

Friday 07.25.14

"Bullfrog"
Ascending Ladder for 7 Minutes:
20 Double-Unders, 1 Power Snatch (115/80)
20 Double-Unders, 2 Power Snatch (115/80)
20 Double-Unders, 3 Power Snatch (115/80)

Continue to add (1) Power Snatch per round for 7 Minutes.
Post Scores to Comments.

Box Brief - 31Heroes at CFNE on August 16

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Thursday 07.24.14

Thursday 07.24.14

"Pinwheel"
30 - 25 - 20 - 15 - 10
Row for Calories
Box Jumps (24/20)
Wall Balls (20/14)

Box Brief - CFNE Social Party Bus is filling fast... sign up!

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Wednesday 07.23.14

Wednesday 07.23.14

Power Clean
Build to a Heavy Single

On the 2:00 for 7 Rounds:
5 Power Cleans (70%)
30 Double-Unders
7 Strict Pull-Ups

Post Loads to Comments.

Box Brief - Rachel and James compete at the Games starting today!

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Tuesday 07.22.14

Tuesday 07.22.14

"Beretta"
For time:
20 Thrusters
20 Hang Power Cleans
20 Push Presses
20 Overhead Squats
20 Front Squats

Prescribed Weights - 95 / 65
*** On the Minute - 5 Burpees ***

Box Brief - Jerry and Bubba are in the CF Games TODAY!

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Monday 07.21.14

Monday 07.21.14

"Helen"
3 rounds:
Run 400m
21 Kettlebell Swings(53/35)
12 Pull-Ups

Box Brief - PR for Pat Fundraiser WOD Aug 2nd

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