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Tuesday 2/2/2016

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Tuesday 2/2/2016

Skill: Double-Unders

MetCon

4 Rounds for Time:

750m Row
20 Burpees Over-the-Box 24/20″
30 Plate Ground-to-Overheads 45/35#
50 Double-Unders

(30 min Time Cap)

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Monday 2/1/2016

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Monday 2/1/2016

Strength: Front Squat

Work to a heavy 1×5
then
Perform a 1:00 AMRAP with 60% of your 1×5 weight

Record you 1×5 weight, as well as the reps and weight for the AMRAP

MetCon
“14.2/15.2” … into AMRAP 12

Every 3mins for as long as possible complete:

From 0:00-3:00
2 Rounds of:
10 Overhead Squats 95/65#
10 Chest-To-Bar Pull-Ups

From 3:00-6:00
2 Rounds of:
12 Overhead Squats 95/65#
12 Chest-To-Bar Pull-Ups

From 6:00-9:00
2 Rounds of:
14 Overhead Squats 95/65#
14 Chest-To-Bar Pull-Ups

Etc., following the same pattern until you fail to complete both rounds

*If you fail before the round of 16’s, then continue following the same pattern as an AMRAP 12*

The Open is coming… Open movement standards apply.

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OPEN GYM 10:00AM-12:00PM

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Sunday 1/31/2016

Open Gym from 10:00AM until noon. Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday 1/30/2016

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COACH LINDSEY HAVING A BABY!!! The Johnsons are graciously hosting and inviting ALL THE LADIES to her baby shower TODAY AT 4:00PM, details are in the CFW Community Facebook group. Remember to bring a picture of yourself as a baby!

EVERYONE should join the community Facebook group by clicking HERE or simply searching “CFW Community” on Facebook.

Saturday 1/30/2016

Partner WOD

For Time:

50 Wall Balls
10 Double-Unders
10 Synchronized Burpees
40 Wall Balls
20 Double-Unders
10 Synchronized Burpees
30 Wall Balls
30 Double-Unders
10 Synchronized Burpees
20 Wall Balls
40 Double-Unders
10 Synchronized Burpees
10 Wall Balls
50 Double-Unders
10 Synchronized Burpees

*one partner working to complete reps at any give time EXCEPT for the synchronized burpees, which must be performed at the same time by both partners*

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Friday 1/29/2016

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Friday 1/29/2016

Strength: Deadlift

3×3 @ >80% of 1RM

Test: 500m Row

MetCon

For Time:

30 Ring Dips
*10 Jumping Lunges at every break*

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Thursday 1/28/2016

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Thursday 1/28/2016

Skill: Row Technique

MetCon

For Time:

1000m Row

Then…

10 Rounds
3x (Power Clean + Hang Squat Clean + Power Jerk) 135/95#
5 Box Jumps 24/20″

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Wednesday 1/27/2016

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Wednesday 1/27/2016

Strength: Back Squat

3×5 @ 90% of your 5RM

OR (if you missed the 5RM re-attempt on Friday 1/22/16)

Beat your previous “5RM” Then, 5@95%, 5@90%

MetCon

3 Rounds For Time

15 Kettlebell Swings 70/53#
10 Hand-Release Push-Ups
15 Wall Balls 20/14# 10/9′
10 Toes-To-Bar

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Tuesday 1/26/2016

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Tuesday 1/26/2016

Strength
Strict Press
5×3

Try to use more weight than you did for the 3×5 on Monday 1/18. Rest adequately between sets. Keep your midline rigid, no leaning back!

MetCon
For Time

12-9-6-3
Thruster 115/85#
Pull-Up
Over-The-Bar Burpee

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*NO 6AM CLASS* Stay Tuned for Schedule Announcements

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There will be no 6:00AM class as we make sure that the road conditions and parking lot are safe for all of you. Schedule announcements for 9:30AM and afternoon classes will be made as soon as possible throughout the day.

Monday 2/25/2016

Weightlifting:
6 x 2:00 Rounds
Each round complete…
Hang Power Snatch + Hang Squat Snatch + Overhead Squat

Warm up, then with the clock running and staring at a moderate weight make ONE attempt at the complex each round. Add weight round-to-round based on successful lifts and feel. The goal is to complete the complex unbroken with the most weight possible today.

MetCon:
“14.1”

AMRAP 10
30 Double-Unders
15 Power Snatches 75/55#

The Open is coming… Open movement standards apply.

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*SUNDAY SNOWDAY* Candlestick Roll Video Posts!

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SUNDAY SNOWDAY! Clear your driveway, clear your neighbor’s driveway, shovel your street, and prepare to start a new week of training tomorrow! In the meantime…

Go HERE for today’s at-home WOD, and be sure to post your score and candlestick roll video to Facebook or Instagram with CrossFit Woodbridge tagged as your location!

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