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Friday December 1st

Happy Friday everyone. Don't forget this Sunday is LULU VIP shop for CFNWA only members. Bring your keycard and lots of money$$$$$$$$$$

WOD

"Crickets"

EMOMx20
Odd- Max Cal Row
Even – Rest

Rest 5:00

15-12-9 reps of
TTB
Wallballs 20/14 @10'
Thrusters 75/55

This is a Repeat wod

Thursday Nomeber 30th

WOD

‘GIRLS GONE WILD” 

AMRAPx20

10 Power Snatches 135/95
10 Toes To Bar 

25 II Unders


5 Thrusters 135/95
10 C2B Pull Ups 


25 II Unders


10 Squat Clean 135/95
10 Ring Dips 


25 II Unders 


10 Deadlifts 135/95
10 HSPU *strict


25 II Unders

Any additional time utilize it wisely and work on a goat movement 

wednesday November 29

WOD
BB/Strength 

EMOMx15 

Minutes 1-10  1 Power Clean + 1 Squat Clean + 1 Jerk

Minutes 11-15 1 Clean & Jerks Heavy as possible 

Reset 

then 

Clean and Jerk Complex

Min 1-3 

Max reps @135/95

rest 2:00

Min 6-7 

Max Reps @ 115/85

Rest 1:00

Min 9

Max Reps @ 95/65

Monday November 27th

WOD
BB/Strength
Back Squat
5@70%
5@73%
3@80%
3@83%
1@90%
1@93%

Conditioning
50-40-30-20-10 reps
KBS 1.5/1
II Unders

FX
Back Squat
5×5 across

40-30-20-10-5 reps of
Russian KBS
II Unders or 10 attempts 1:1 singles

Sunday November 26th


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

WOD
"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunges 45/25 Hi Temp plate
Run 400 meters
**Rope Climbs can be completed at any point

Saturday November 25th

WOD

Conditioning
AMRAPx15
*3/2 Muscle Ups Ring or Bar
4 Snatch P/S/S 135/95
8 GS Box Jumps 30/24
*2:1 C2B Pull Ups

then

BB/Strength
Split Jerk
1-1-1-1 climbing

FX
AMRAPx15
6 Pull Ups
4 Power Snatch 95/65
8 GS Box Jumps or Step Ups

Split Jerk 

1-1-1-1
moderate/light focusing on footwork

Thursday November 23rd

HAPPY THANKSGIVING TO THE BEST COMMUNITY AROUND. SO THANKFUL TO BE A PART OF SOMETHING AMAZING

WODS
3 RFT of
10 Power Snatch 115/85 95/65
20 Box Jump up n Over 24/20
30 Wallballs

EMOMx20
Odd – Snatch
Even – 25 II Unders

AMRAPx15
3 Thrusters 95/65
3 Pull Ups
6 Thrusters
6 Pull Ups
9 Thrusters
9 Pull Ups
etc

Teams of 3
AMRAPx7
50 Push Press 135/95
50 Front Squats
50 Hang Power Cleans
Rest 3:00
AMRAPx7
50 Push Press 115/85
50 Front Squats
50 Hang Power Cleans
Rest 3:00
AMRAPx7
50 Push Press 95/65
50 Front Squats
50 Hang Power Cleans

AMRAPx4
27/21 Cal Row
15 Power Cleans 115/85
15 Burpee Box Jump Up and Overs 24/20
Rest 4:00
AMRAPx4
27/21 Cal Row
21 Power Cleans 95/65
15 Burpee  Box Jump up and Over
Rest 4:00
AMRAPx4
27/21 Cal Row
21 Power Cleans 75/55
15 Burpee Box Jump up and over

AMRAPx20
5 Thrusters 95/65
7 C2B Pull Ups
9 Cal Row

Deck of Cards
Hearts- Lateral Burpees
Clubs- Power Snatch 75/55
Diamonds – Wallballs
Spades – Core
Jokers – 20 Cal Row

Linda aka 3 Bars of Death
10-9-8-7…..
Bench Press BW
Clean .75 BW
Deadlift 1.5 BW

Wednesday November 22nd

WOD

4 RFT of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
2 TnGo Bear Complex 1. 185/125 2. 155/105 3. 135/95
Rest 2:00
1 Complex= 1 Power Clean + 1 FS + 1 Thruster + 1 Back Squat + 1 Thruster

FX
15 Pull Ups/RR
25 Push Ups
35 Sit Ups
45 Air Squats
2 BC TnGo 115/85 95/65