Three rounds for time: 15 Snatch 45kg (30kg) 10 Pull ups 400m Run Post results to comments.

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Three rounds for time of: 5 Clean and Jerk 80kg (50kg) Run 600m Post time to comments. CFX Affiliate Team Tryouts next Saturday.

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As many rounds as possible in 20 minutes of: 5 HSPU 10 KTE 15 Box Jumps Post rounds to comments. Happy 20th Birthday George K

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Rest Day At CFX “Helen” Three Rounds Run 400m 21 KB Swings 24kg 12 Pull Ups Post results to comments.

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21 – 15 – 9 For time: Pull ups OHS 50kg (30kg) 50 Double unders Post time to comments. Check it out, Commando Steve SHM

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For time: 5 Muscle ups 15 Back squats 45kg (30kg) 10 Muscle ups 10 Back squats 45kg (30kg) 15 Muscle ups 5 Back squat 45kg (30kg) 10 Muscle ups 10 Back squat 45kg (30kg) 5 Muscle ups 15 Back squat 45kg (30kg) Post time to comments.

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Every 2 minutes on the minute for 20 minutes: Run 100m Backwards Run 100m Forwards If you fall behind complete 10 Mountain Jumpers, then recommence on the Interval. There will be no 1700 class today. Commando Steve’s new book on sale now.

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Rest Day There will be no 1700 class tomorrow.

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“Fight Gone Bad” 3 Rounds of the following: In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: 1. Wall-ball: 9kg ball, 10 ft target. (Reps) [...]

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As many rounds in 20 minutes of: 20 Double unders 2 Muscle ups 10 Push ups Post rounds to comments. Lunch Session Today, Cancelled.

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