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Tags Archives: pull-ups

15 Dec
0

It’s Friday!

By: sogoCF14 – category: , – December 15, 2017

Weightlifting: Every :90 x 5 – :00 1 Power Clean – :20 1 Hang Squat Cleans – :40 1 Squat Clean -1:00 Change Weight % – 60/70/75/80/85 EMOM x 5min – 1 Heavy Squat Clean – no misses   Conditioning: 5 RFT – 10 B ... Continue Reading

07 Dec
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TABATA Fridays

By: sogoCF14 – category: , – December 7, 2017

Strength: Squat Jerk/Snatch Balance   Conditioning: TABATA x 4 Strict Dips cal AAB Strict Pull-ups Burpees

05 Dec
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the Dirty AMRAP

By: sogoCF14 – category: , – December 5, 2017

Conditioning: AMRAP x 20min – 20 Thrusters#95/65 20 Burpees over the Bar 20 C2B   Skill: 3 sets – 5 Tempo Dips 5 Tempo Pull-ups :30 L-Sit Hold

21 Nov
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Assault on Fran

By: sogoCF14 – category: , – November 21, 2017

Accessory: 3 sets 8 Landmine Clean and Press 4 Cuban Curls 8 DB Flies   Conditioning: Assault on Fran 15-12-9 Thrusters#95/65 Pull-ups AAB Calories

11 Nov
0

WOD and Brunch!

By: sogoCF14 – category: , – November 11, 2017

Come Join us this Saturday – November 11th for a WOD followed by a Mimosa Brunch:) **there’ll be pancakes!**   Conditioning: 600m Sandbag Run 42-30-18 Squat Cleans Burpee Box Jump Overs 600m Sandbag Run 60 Sandbag Get-ups 600m Sandbag Run ... Continue Reading