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Monday 08/04/2014

WOD: CFG2014 “Muscle-up Biathlom” (modified) – 18min time cap For time: 300-meter run 18 Pull-ups 300-meter run 15 Pull-ups 300-meter run 12 Pull-ups   Each time the athlete breaks a set of muscle-ups they must run a 100-meter lap.   Rx+: C2B Pullups + 300m Rx++: Games Standard with 400m and Muscle-ups Mod: 15-12-9 on […]

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Friday 08/01/2014

Skill: Practice KB Thrusters   WOD: CFG2014 “The Beach Modified” = 30:00 time cap   Row 300m 25 KB Thrusters (35/24#) 40 Burpees Row 600m 40 KB Thrusters (35/24#) 25 Burpees Row 300m   RX+ = Games Standard: 500m/1000m Row, and 30/50 rep scheme    Tweet

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Thursday 07/31/2014

Skill: Snatch Light Hang Power Snatch 3×3 Power Snatch 7×2 -large emphasis on triple extension and re-dip to receive weight above parallel.   WOD #1:   CFG2014 “Sprint Carry modified”   For time: Sprint 100m Carry Sandbag, KB, or Ruck Spring 100m Carry Sandbag, KB, or Ruck Sprint 100m Carry Sandbag, KB, or Ruck   […]

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Wednesday 07/30/2014

WOD: CFG2014 “Triple Three modified” – 40:00 time cap Rx: 2000m row, 200 DU, 2mi Run Rx+: Games Standard: 3000m row, 300 DU, 3mi run (50:00 time cap) Mod: 1000m row, 100 DU, 1mi Run *If no double-unders, do: for 2000m row – 100 singles, 25 Ball Slams, 100 singles for 1000m row – 50 singles, […]

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