50 Central St - Norwood, MA 02062
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Bring the Funk Back
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16 Minute Clock:
75/50 AB
In remaining time
AMRAP:
15 KBS 53/35
12 Pull ups
9 Hang Power Snatch 75/45
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L2 45/26, Banded Pull ups, 45/35
L3 35/20, Ring Row, Hang Pw Cleans
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Cash Out
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Single Arm DB Row
4 x 8 (ea side)
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Front Squat
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5 x 5
Climbing / 3 sec pause in hole
Perform 5 stationary inch worms w/ a push up after ea working set
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Six Shooter
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AMRAP-6
2 DB DL 50/35
2 DB Cleans
2 DB Front Squats
ascending by 2s
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L2 Inch worms no Push up, 35/20
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Beam Me Up
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AMRAP-15
3 Push Press 115/75
3 T2B
3 AB
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Ascending by 3s
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L2 95/65, Knee ups
L3 75/35, Wt Sit ups
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Cash Out
1 Mile Run or 2k Row
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Sober October – Day 30000000031
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Barbell for Boobs
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30 Clean & Jerks 135/95.
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Please register for a heat on the Member’s Page. Each heat will have 10 people, with 30 minutes between heats. Particpants will have 15 minutes to set up, and complete the workout. Once equipment is away, you will have to leave so we can clean.
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Sober October – Day 30
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2011 CFG Event 8
(inspired)
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AMRAP-3
20 Cal Row
30 Wall Balls 20/14
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Rest 1 minute
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AMRAP-6
20 Cal Row
30 Wall Balls 20/14
20 Wt Sit ups 53/35
30 Box Jumps 24/20
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Rest 1 minute
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For Time:
20 Cal Row
30 Wall Balls 20/14
20 Wt Sit ups 53/35
30 Box Jumps 24/20
20 SDLHP 53/35
30 Burpees
20 KB STO (10/10)
300m Run (100m + 200m)
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L2 Scale WBs, Scale KB, Step ups
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BARBELLS FOR BOOBS
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Is this Saturday – Oct 31st
Socially responsible heats are post on the Member’s Page
The coaching staff will log all reserved athletes into WODIFY Friday evening
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Sober October – Day 29
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Baba Ganoush
10 Rounds
In 2 minutes:
2 Rounds of:
5 Clapping Push ups
10 KBS 53/35
15 Airsquats
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Max Burpees in remaining time
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Rest 1 minute between rounds
Score is Burpees completed in each round. 10 separate scores
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L2 Modified Push ups, Scale KBS
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BARBELLS FOR BOOBS
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Is this Saturday – Oct 31st
Socially responsible heats are post on the Member’s Page
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Sober October – Day 28
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Power Clean
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Work up to a heavy single
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CFGames Open 20.1
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10 Rounds
8 GTO 95/65
10 Bar Facing Burpees
15 Min Cap
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L2 75/35, Modified Burpees
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Sober October – Day 27
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Light ’em up
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3 Rounds
Row 500m
25 Thrusters 45/35
15 Pull ups
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L2 Airsquats, Banded Pull ups / Ring Rows
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Cash Out
3 Rounds
12 Evil Wheels w/ Erg Seat
12 Supermans
(not for time)
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BARBELLS FOR BOOBS
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Is this Saturday – Oct 31st
Socially responsible heats are post on the Member’s Page
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Sober October – Day 26
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Front Squat
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5 x 5
Climbing / 3 sec pause in hole
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Snake Eyes
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AMRAP-10
8 DB Hang Clean & Jerk (Rt) 50/35
40 Double Unders
8 DB Hang Clean & Jerk (Lt)
40 Double Unders
(1 DB)
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L2 35/20, Singles x2
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BARBELLS FOR BOOBS
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Is this Saturday – Oct 31st
Socially responsible heats are post on the Member’s Page
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Sober October – Day 25
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CFGames 2007 – Event 1
(inspired)
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Row 1k
5 Rounds
25 KBS 53/35
7 Push Jerks 135/95
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Cash Out
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10 Rounds
:30 Sprint
:30 Easy
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L2 45/26, 95/65
L3 35/20, 75/35
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