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Tuesday Jan 31st

WOD

Strength/BB
For Load
3×1 Cleans
3×1 Jerks
3×1 Clean & Jerks
*Heavy as possible
Post highest load of ea movement

Conditioning
15-12-9 reps of
Thrusters 115/85
Lateral Burpees

Monday Jan 30th

Box News- Saturday Feb 4th @ 8am Free Nutrition Clinic. Saturday Feb 11th "Cupid's Revenge"

WOD
Strength/BB
EMOMx15 Climbing 60%-90%(+/-)
Snatch (Power/Squat/Split)

Conditioning
3 RFT of
20 Power Snatches 95/65
50 II Unders 

Saturday Jan 28th

Today is Bring a Friend day. Have a friend that's interested in trying out CF. Great team workout to get them a taste of what you do every day.

WOD
2 Person Teams
"Deck of Cards"
Hearts- Burpees
Clubs- GS Box Jumps 24/20
Spades- Wallballs
Diamonds- KBS 1.5/1

Jokers- 500m Row or 3 legless RC or 5 reg RC

Ace-21 reps
King-15 reps
Queen-14 reps
Jack-13 reps

Friday Jan 27

WOD

Strength/BB
OHS
5@70%,1@85%,5@70%,1@85%,5@70%,1@85%

Conditioning
4 RFT of
10 DB Squat Snatches 45/25
14 TTB

FX
OHS or FS
5×5 @ 70%

4 RFT of
10 DB Power Sn + OHS/Lunge
14 TTB/K2E/MB SU

 

Thursday Jan 26th

WOD

BB/Strength

5 Rounds for Reps of
MEUB Bench Press BW/.75%
Row 20 cal between ea set.

Conditioning
AMRAPx9
7 Deadlifts 135/95
7 Hang Power Clean 135/95
15 II Unders

Post total # of BP reps and load as score on strength and rounds + reps on conditioning.