WOD

Monday, February 20, 2017

Family Day Partner WOD!

1 Min On, 1 Min off of:
150 Power Snatch
200 Wall Balls
400 DU’s

Please sign in for tomorrows class. Click here

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Sunday, February 19, 2017

Bench w/ Chains
9 x 3

For Time:
25 Burpee Pull Ups
50 Dips
75 Box Jumps
100 Sit Ups

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Saturday, February 18, 2017

“Tiff”
On a 25 min clock
1.5 Mile Run
Then AMRAP:
11 C2B
7 Hand Squat Clean 155/105
7 Push Press

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

 

Friday, February 17, 2017

Box Squat
18 x 2

Pendlay Row
3 x 10

Rack Pull
1 x 3

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Thursday, February 16, 2017

AMRAP in 20min
200m Row
12 DB OHS
12 Box Jumps
rest

***Run if you want to take your shoes off at the door***

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Wednesday, February 15, 2017

Close Grip Bench

AMRAP in 7min
3 Power Clean & Jerk
3 C2B
+3 reps each round

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Tuesday, February 14, 2017

Sumo Deadlift

Partner WOD
10 Rounds
5 DB Front Squat
10 DB Walking Lunge
20 RKB Swings

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Monday, February 13, 2017

5min AMRAP of:
15 Cal Row
9 Thrusters

rest

5min AMRAP of:
15 Cal Bike
9 Burpees

rest

5min AMRAP of:
35 DU’s
9 T2B

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Sunday, February 12, 2017

Bench Press
3x
3 Close Grip
3 Medium Grip
3 Wide Grip

Dips
3 x 10

3x
12 Rolling Dumbbell Extension
12 DB OH Press

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Saturday, February 11, 2017

“Rowing Fran”

400m Row
21 – 15 – 9
Thrusters
Pull Ups

You can run if you’d like but will need to take your shoes off at the door.

Tomorrow we have 5 teams competing at the 2017 CrossFit Lineage Winter Massacre. Please come down to cheer on Team CFE!

Schedule

 

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