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Siteplicity

WOD for 021017

February 9, 20170
Segment 1: Front Squat 60%/2 70%/2 75%/2 80%x2 (85%x2) x 3 Segment 2: “Blue Devil” For Time: 125 Double Unders 100 Air Squats 75 KB Swings (52/35) 50 Burpees 25 Thrusters (115/75)
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WOD for 020917

February 8, 20170
Segment 1: AMRAP 18 minutes: 30 Push Jerks (115/80) 30 BJ (24/20) 30 Cal Row 30 Toes to Bar Segment 2: Moblity
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WOD for 020817

February 7, 20170
Segment 1: Clean & Jerk Heavy Single 85% of Heavy Single 90% of Heavy Single Segment 2: 30 Front Squat (135/95) 20 Front Squat (155/105) 10 Front Squat (185/135) Rest 3:00 30 Deads (185/135) 20 Deads (225/155) 10 Deads (275/185)
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WOD for 020717

February 6, 20170
Segment 1: EMOM 8 minutes: Odd: 4 Snatches (155/105) Even: 7 Overhead Squats (155/105) Segment 2: 5 Rounds: 10 Power Cleans (135/95) 10 Bar Facing Burpees
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WOD for 020617

February 5, 20170
Segment 1: Snatch heavy single 85% of heavy single 90% of heavy single Segment 2: 21-15-9: Squat Snatch (95/65) Chest to Bar Pullups
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WOD for 020517

February 4, 20170
Segment 1: Teams of 3 2 Rounds: 3:00 Power Snatch (95/65) 3:00 Burpees Over Bar 3:00 Overhead Squats (95/65) 3:00 Pull-Ups
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WOD for 020417

February 3, 20170
Segment 1: 16.1 AMRAP in 20 minutes: 25-ft. overhead walking lunge (45/35) 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups
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Kool Aid Club – January 2017

February 3, 20170
Congratulations to our January CFD Kool Aid Clubbers!   As our top finisher, Anna Martin wins a $25 Rogue Fitness gift card! In February, we’ll be donating $5 for each Kool Aid Clubber to Genesis Home of Durham ! Athlete Total Visits Martin, Anna 34 Amenta, Tom 30 Mangano, Dino 27 Ashby, Holly 24 Goins,...
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WOD for 020317

February 2, 20170
Segment 1: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 Segment 2: 7 Rounds: 9 Clean & Jerk (135/95) 15 Toes to Bar 21 Calorie Row Rest 2:00 between rounds
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WOD for 020217

February 1, 20170
Segment 1: EMOM 10 minutes: Mins 1-5: 3 Snatches (225/155) Mins 6-10: 6 Clean & Jerks (225/155) Segment 2: 5 Rounds: 5 Toes To Bar 5 Chest to Bar Pullups 5 Bar MU Rest 1:00 between sets Segment 3: Mobility
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