Daily Workout

Order form for our shirt and hoodie order.  Drop in the mail with check or money order.  Add $5.00 dollars to orders for shipping. Orders MUST be received by 4 April, 2014. Mail to:

CFR

61 John Street

Westminster, MD 21157

March 14 hoodie order

 
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Posted by on Mar 11, 2014 in WOD | 0 comments

TGU warmup
Bench press 3×5
Drop set @80% 1-2 shy of failure

Then

5 rounds for time of:
5 push pressed
10 lateral burpees
30 double unders

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Posted by on Mar 10, 2014 in WOD | 0 comments

BS 3×5

Then

“Helen”
3 rounds for time of:
400m run
21 KB swings 53/35
12 pullups

Advanced
5 rounds for time of
5 DL 155/105
5 hang PC
5 front squats
300m run

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Posted by on Mar 5, 2014 in WOD | 0 comments

1 clean + 2 FS w/ pause
Or 1 snatch + 2 OHS w/pause

Then

4 rounds for cal/reps of:
60 sec cal row
30 sec rest
60 sec situp/plank
30 sec rest
60 sec Double Under
30 sec rest
Alternate situps and planks

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Posted by on Mar 4, 2014 in WOD | 0 comments

TGU warmup
BP 3×5
Dips 3x failure

Then

21-15-9
Burpees
Box jumps

Advanced
12 min AMRAP of
2 muscle ups
4 HSPU
8 KB swings 70/53

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Posted by on Mar 4, 2014 in WOD | 0 comments

BS 3×5

Then

20 min partner “Cindy”
5 pullups
10 pushups
15 air squats

Advanced
“Cindy”