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CFSR WOD 03.01.2013
Who do you think left this impression? 3/1/2013 5×3 Push Press @ 75% 8 Minute AMRAP 1,1…2,2…3,3… Power Snatch (95/65) Toes to Bar “For everything you have missed, you have gained something else, and...
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CFSR WOD 03.05.2013
Tuesday 3-5-2013 Spend 15 min working on HSPU and deficit HSPU and Handstand walks – Then – 2 rounds 30 Wall Ball 20 Hang Power Clean (135/95) 30 Abmat situps Endurance 30 seconds Hard 30 seconds...
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CFSR WOD 4.27.2013
Saturday 4-27-13 A Double Dose of Girls “Man may have discovered fire, but women discovered how to play with it.” ― Candace Bushnell, Sex and the City “Annie” 50-40-30-20-10 Double-Unders Abmat...
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CFSR WOD 06.17.2013
James finishing up another 400 on “push up Nicole” Monday 6-17-13 Back Squat 3×10 (set 1 @80% 2 @75% 3 at 70%) + For Time: Buy in: 10 Muscle Ups or Bar Muscle Ups 21 Wall Balls 21 Toes-2-Bar 30 Double...
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CFSR 07.14.2013
Sunday 7-14-13 3 rounds for time: Run 400m 1 Bear complex (95/65) 10 Burpee pullups Coaches corner: The bear complex consists of 7 unbroken cycles of, power clean to front squat to push press, to back...
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