20142910

Warm Up
10 Russian Kettle Bell Swings
10 Good Mornings
300 Meter Row
20 Jumping Jacks

WOD
Spartan 300
25 Pull Ups
50 Deadlifts 135#/95#
50 Push Ups
50 Box Jumps 24″/20″
50 Floor Wipers 135#/95#
50 Single Arm Clean and Press 35#/25#
25 Pull Ups

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20142810

Warm Up
Coaches Choice

WOD
50 Double Unders (150 Singles)
8 Burpee Broad Jumps
15 Hollow Rocks
10 Ring Rows
30 Second Wall Sit
200 Meter Run
Get as far as possible in 3 minutes
Rest 2 minutes
Get as far as possible in 5 minutes
Rest 2 minutes
All the way through for time

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20142710 – Congrats to Monster Bash Athletes

Congrats to all the athletes who competed in Monster Bash, also big thanks to all the volunteers and judges who made it a great event.

Warm Up
200 Meter Run
15 Air Squats
10 Push Ups
X2

WOD
15 Min AMRAP
5 Deadlifts 80% of Max
10 Lunges
15 Russian Kettle Bell Swings 50#/35#
20 Calorie Row
25 Sit Ups

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20142410 – NO EVENING CLASSES (MONSTER BASH INFO)

REMINDER no evening classes
Judges / Volunteer Meeting @ 5pm at the Box. 
Monster Bash is Saturday, Come support your CF Community, and watch some great competition!

Warm Up
50 Single Jump Ropes
10 Overhead Squats w/pvc
5 Knees to Elbows
x2

WOD
500 Meter Row
10 Push Press 95#/75# Masters 75#/65#
15 Wall Sit Ups
x3

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20142310

Warm Up
300 Meter Row
30 Sit Ups
20 Mountain Climbers
15 Push Ups

WOD
4 Rounds for Time
25 Air Squats
20 Slam Balls
15 Box Jump Overs
100 Meter Farmer Carry

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