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Tuesday 10-21-14

WOD

EMOM x 20 Min
Odd: Row 15 Cal
Even: 10 Ring Dips

EDGE

Practice handstand walks x 15min

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October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openSimplicity is the ultimate sophistication. (Lquote closeeonardo da Vinci)
 
 

Monday 10-20-14

WOD

“Ram-part”

2 Rounds
2 Mile run
30 Burpee Pullups

For time

Edge

6×6 Front Squats

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October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openYou can design and create, and build the most wonderful place in the world. But it takes people to make the dream a realiquote closety. (Walt Disney)

 

 

 
 

Sunday 10-19-14

Open Gym 10:00am – 12:00pm

Suggested WOD

Deadlift

Build to a Heavy 3-Rep
Build to a Heavy 10-Rep

“Cashout”
AMRAP 5:
5 Deadlifts 185/135
10 WallBalls 20/14

EDGE

Rest Day

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October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openGet up, stand up, Stand up for your rights. Get up, stand up, Don’t give up the fiquote closeght. (Bob Marley)
 
 

Saturday 10-18-14

TEAM WOD

Teams of 3
AMRAP 20:

15 Dumbbell Snatches 35/20
15 Calorie Row

At the call of Go, Athlete 1 can start the DB Snatches. When completed, advance to the rower.
Once Athlete 1 advances, Athlete 2 can start the DB Snatches.
Continue pattern for Athlete 3.

Score is total Calories on the rower.

EDGE

NOT for time:
5 Weighted Muscle ups
10 Strict Muscle ups
15 Kipping Muscle ups

 

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October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openLive as if you were to die tomorrow. Learn as if you were to live forever.quote close (Mahatma Gandhi)
 
 

Friday 10-17-14

WOD

“Bomba”

3 Rounds:

400 Meter Run
30 Box Jumps 24/20
20 Push Presses 115/80

For Time

EDGE

Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single
10×3 Back Squat, across

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October 25th is CFRC’s inaugural Pumpkin Carving Contest. Sharpen your knives and hone your carving skills.
quote openLove all, trust a few, do wrong to none. (Wilquote closeliam Shakespeare)

 

 

 
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