WOD | 13.10.2016

AFAP
15 Squat Cleans 70/50kg
30 Toes 2 Bars
30 Box Jumps 60/50cm
15 Muscle Ups
30 Shoulder 2 Overheads 40/30kg
30 Double Unders
15 Thrusters 60/40kg
30 Pull Ups
30 Burpees
100m Walking Lunge Plate Overhead 20/15kg

WOD | 12.10.2016

AFAP (As Fast As Possible)
4 rounds, each for time of
800m Run

Finisher is gonna be something fun.

WOD | 11.10.2016

AHAP (As Heavy As Possible)
Snatch
1-1-1-1-1-1
Clean & Jerk
1-1-1-1-1-1

StrengthWOD
20 Deadlift @50% of 1RM
-then
10-10-10 Deadlifts

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WOD | 10.10.2016

AMRAP (As Many Rounds As Possible)
in 12′ of
3 Snatches 60/45kg
6 Clean & Jerks 60/45kg
9 Chest 2 Bar Pull Ups
54 Double Unders

Instructors WOD
TBA

Strongman WOD

EMOM for 20′
5 Burpees + 25m or 50m Carry something

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WOD | 09.10.2016

AFAP (As Fast As Possible)
100 Pull Ups
200 Push Ups
300 Wall Balls 10/6 kg

CF Kids
TBA on the spot by the coach