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Category

Daily Workouts

WOD for 012517

January 24, 20170
Segment 1: Clean Pull 95%/3 (100%/3) x 4 Segment 2: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2) x 2 Segment 3: EMOM 12 minutes: Odd: 6 TTB + 6 OHS (95/65) Even: 6 TTB + 6 Thrusters (95/65) Scale as needed
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WOD for 012417

January 23, 20170
Segment 1: 3 Rounds: 30 Power Cleans (135/95) 30 Wall Balls (20/14) 30 Calorie Row Segment 2: 5 Rounds: 10 1-Arm KB Snatch (52/35) 10 Box Jump Overs (24/20)
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WOD for 012317

January 22, 20170
Segment 1: “The Seven” 7 Rounds: 7 Handstand Pushups 7 Thrusters (135/95#) 7 Toes to Bar 7 Deadlifts (245/175) 7 Burpees 7 Kettlebell swings (52/35) 7 Pullups
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WOD for 012117

January 21, 20170
Segment 1: AMRAP 30 minutes: Teams of 3: 12 Calorie Row 12 Power Snatch (95/65) 12 Wall Balls (20/14) 12 Toes to Bar *Full rounds, then change partners
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WOD for 012217

January 21, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Helen 3 round: Run 400m 21 KB swings (52/35) 12 Pullups
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WOD for 012017

January 19, 20170
Segment 1: Back Squat (70%/3)3 Segment 2: 6 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split...
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WOD for 011917

January 18, 20170
Segment 1: Complete as many rounds as possible in 12 minutes of: 20 sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Use DB or KB (45/30) Segment 2: Mobility
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WOD for 011817

January 17, 20170
Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 Segment 2: Front Squat (65%/3) Segment 3: 3 Rounds: AMRAP 4: 30/20 Calorie Row 30 10m Shuttle Sprints AMRAP Double Unders Rest 4:00 between rounds
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WOD for 011717

January 16, 20170
Segment 1: Run 15 minutes nonstop Segment 2: “Marston” AMRAP 20: 1 Deadlift (405/285) 10 T2B 15 Barbell Burpees For time: 50 HSPU
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CFD Intramurals 2017

January 16, 2017, 0
The Strength & Conditioning Open is a worldwide Strength & Conditioning competition crowning the Fittest Man and Woman on Earth. We’ve done it every year at CFD  and it’s lots of fun. Last year, over 120 CFD athletes tried their hand at the Open and participated in Intramurals. There are SCALED divisions, and MORE Masters divisions...
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