Team Monostucture workout.
Treadmill run.
Row.
Bike.
Double unders.
Four 1 minute rounds of the quad followed by a 1 minute rest. Repeat 4 times for total distance, calories, distance and reps. Team with the highest 4 totals wins!

CUFC’s gold and green after a WOD. Great effort guys!

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CFC
Front squat max, 3 reps. Then:
30 Wallball shots
30 Box jumps
400 Meter run
3 Rounds for time. Go hard!
HQ: Front squat 3-3-3-3-3 reps
Post loads and times to comments.

Billy takes on the Sumo Deadlift High Pull. Outstanding effort!

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4 rounds of:
1/2 BW Dumbell hang cleans, 15 reps
21 Pull-ups
400 meter run

Team 6am knocks out another WOD.

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“Deck of Cards”
Hearts: Dumbell push press, 40/25lbs.
Clubs: Burpees
Diamonds: Box Jumps, 20″
Spades: Climbers, Rt/Lt equals one.
Face cards: 10 reps. all others face value.
A’s: 1 rep.
Jokers: Dina’s surprise.

Kelsey PR’s at 225lbs. Over 2x body weight!

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Complete as many rounds as possible 20 minutes of:
15 Double-unders (sub. over and back on the pallalettes)
15 GHD Sit-ups (sub. toes to bar, wt’d abmat situps)
15 Back extensions
Post rounds completed to comments.

Cory put’s his back into. Not recommended, but last rep who’s looking.

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Holiday hours: Thursday-Friday 6, 8-10am, Saturday 8-10am, Sunday 11-1pm.
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run
Reps can be split up any way you want.
1/2 “Murph” for beginners.
Post times to comments.

OJ thinking about that last OHS.

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Holiday hours: Thursday-Friday 6, 8-10am, Saturday 8-10am, Sunday 11-1pm.
CFC
185/125lbs Power cleans, 10 reps
Tsumami, 10 reps
185/125lbs Power cleans, 8 reps
Tsumami, 20 reps
185/125lbs Power cleans, 6 reps
Tsumami, 30 reps
185/125lbs Power cleans, 4 reps
Tsumami, 40 reps
185/125lbs Power cleans, 2 reps
Tsumami, 50 reps
HQ: 400 meter Walking lunge
Post time and number of steps to comments.

Wendy at the top of weighted [...]

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Holiday hours: Thursday-Saturday 8-10am, Sunday 11-1pm.
95/65lbs. Overhead squats.
21.18.15.12.9.6.3
Double unders.
42.36.30.24.18.12.3
OR
Main site.
Post times or weights to comments.

Josh & Pat on a recent camping trip.

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Make up day or try this one.
4 Rounds for time of:
50% Body weight shoulder press/push-press
Max pull-ups
400 meter sprint
Post total reps and time to comments.

Brian and Brent knock out Sunday’s WOD.

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Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps (Adjust weights as needed. 50%, 60% 85% BW)
Post rounds completed to comments.

Father son, Steve B and ZB knock out a mini Eva.

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