Wednesday, 18 Nov 09
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Thursday, 19 Nov 09
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to CF Warren Forum.
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Saturday, 21 Nov 09
Deadlift 1-1-1-1-1-1-1 reps
Post loads to CF Warren Forum.
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Sunday, 22 Nov 09
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
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Monday, 23 Nov 09
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to CF Warren Forum.
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Wednesday, 25 Nov 09
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to CF Warren Forum.
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Friday, 27 Nov 09
400 meter Walking lunge
Post time and number of steps to CF Warren Forum.
There will not be a trainer there today.
This WOD will involve some sore legs in
the days following if done as Rx'd, so
scale as needed.
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Saturday, 28 Nov 09
We will be playing Hoover Ball today.
Rules will be explained when you get
there, but it is basically volleyball with
a med ball instead and you catch and
throw it.
Meet at the New Gym. 1030 just like normal weekends.
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Sunday, 29 Nov 09
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to CF Warren Forum.
If there is no CF Trainer at the gym,
scale the crap out of this WOD. The
Rx'd weights and reps are a monster.
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Monday, 30 Nov 09
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to CF Warren Forum.
These are squat not power snatches.
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