WOD: Saturday

November 27, 2015 / CFMSD Workout of the Day

Metcon Partner WOD For time complete the following: 1.6km run 40 t2b 40 push press 40/30kg 40 burpees 40 box jumps 24/20″ 40 burpees 40 push press 40/30kg 40 t2b 1.6km run *One athlete working at a time

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WOD: Friday

November 26, 2015 / CFMSD Workout of the Day

Strength Barbell Row (8-8-8) Heavy, but perfect Metcon Start on this as soon as you have finished strength work. Rest times may vary due to numbers in the class. Intent on this is not to go all out but to try go as fast as you can while maintaining pace within :5 seconds. 5x500m row -rest […]

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