Wednesday, December 4, 2013

Power Cleans, Front Squats, Push Jerks, Pull-ups


* CFB Christmas Party *
Saturday 7pm @ Webster's Downtown Loft: 214 SE Frank Phillips Suite 200.


Nutrition Challenge winners announced / White elephant gift exchange.
Bring your favorite finger food(s) and adult beverage. 
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WOD

Weekly Challenge:  Dead hang for time

Barbell:  Back Squat - 20 Rep Max

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Foundations 
40-30-20-10
Box Jumps 24/20"
Push Press 45/30# bar


Conditioning - "Hammer"
5 RFT:
5 Power Cleans 135/95
10 Front Squat 135/95
5 Push Jerk 135/95
20 Pull-ups
Rest 90 seconds


Competition


For time:
25 Burpees
-then, 3 Rounds of:
10 Deads, 275/185
100 Double unders
-then, 25 Burpees
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Yesterday's PR's & Noteworthy Efforts


Best Results for Yesterday's WOD    
Foundations:  Alexander 7:58  /  Kelli Kelley 8:22
Conditioning:  Patty Thompson 9:14   /    Justin Copeland 4:46
Competition:  N/A
Barbell:   Daniel Smith 235#
Weekly Challenge:  tba

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Weekly  Challenge 
Dead Hang for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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