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Clean | WOD 9.12.19
Power Clean 3 Sets… Every Minute on the Minute x 3: Clean Deadlift + Mid-Hang Power Clean + Push Jerk Rest 1:00 between sets. Increase load during the rest periods as appropriate, aiming to work a...
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Front Squat | WOD 9.13.19
Front Squat 3 x 6-8 @4211 Heavier than last week. No grinding. Post loads to comments. Week 2 of 6 _____________________ 2 Rounds… In 6 Minutes: 35/25 Calorie Row 25/17 Calorie Bike Then, in remaining...
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WOD 9.14.19
Partner Metcon In teams of 2, complete the following for time: 1 Mile Run 10 Thrusters 155/105 25 Pull-Ups 20 Thrusters 135/95 25 Pull-Ups 30 Thrusters 95/65 25 Pull-Ups 40 Thrusters 45/33 25...
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Pull-Up Clusters | WOD 9.15.19
Pull-Up Clusters 4 x 5/3/2 In this format you’ll perform a set of 5 Pull-Ups, rest 20-30 seconds then a set of 3 Pull-Ups, rest 20-30 seconds and finally a set of 2 Pull-Ups. Rest 2:00 between...
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WOD 9.16.19
Contralateral Romanian Deadlift / Push Press Superset A1) Contralateral Single Leg Single Arm Romanian Deadlift 3 x 6-8 @ 4111 Focus first on balance and stability through the foot, lower leg, and hip....
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Snatch | WOD 9.17.19
Snatch Complex Fitness Every 2 Minutes x 5 Sets: Snatch Deadlift + Mid-Hang Power Snatch + Mid-Hang Power Snatch + Overhead Squat Build to a heavy load for the day. Performance Every 2 Minutes x 5...
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Farmer Carry | WOD 9.18.19
Single-Arm Farmer Carry 5-7 Sets x 10 Seconds. Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10+ seconds without putting down and progress each week from there with the goal of...
View ArticleWOD 9.19.19
“The 12 Years of CFSBK: Strength, Conditioning, Community” Working with a partner, each complete the following for quality…. 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Deadlift Hang Power Clean...
View ArticleFront Squat | 9.20.19
Front Squat 3 x 3-5 @ 4211 Heavier than last week. No grinding. Post loads to comments. Week 3 of 6 _____________________ 2 Rounds In 6 Minutes: 800m Run Then… AMRAP in remaining time: 2, 4, 6, 8, 10,...
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WOD 9.21.19
Partner Metcons AMRAP 15:00: 30 Deadlifts 225/155 30 Box Jumps 24/20 Partners may break up the reps however desired. Barbell load should be medium-heavy for you, something you could perform a set of...
View Article10/19/19 Wim Hof Fundamentals Workshop
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize...
View Article10/26/19 Wim Hof 2-Hour Workshop
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize...
View ArticlePull-Up Clusters | WOD 9.22.19
Pull-Up Clusters 4 x 5/3/2 In this format you’ll perform a set of 5 Pull-Ups, rest 20-30 seconds, then perform a set of 3 Pull-Ups, rest 20-30 seconds, and finally perform a set of 2 Pull-Ups. Rest...
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WOD 9.23.19
Single Leg Romanian Deadlift / Push Press Superset A1) Rear Foot Elevated Single Leg Dumbbell Romanian Deadlift 3 x 6-8 @ 4111 As shown in the video but with two dumbbells. Start light enough to use...
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Snatch | WOD 9.24.19
Snatch Complex Fitness Every 2 Minutes x 5 Sets: Snatch Deadlift + Mid-Hang Power Snatch + Overhead Squat Build to a heavy load for the day. Performance Every 2 Minutes x 5 Sets: 2 Position Snatch (Mid...
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Farmer Carry | WOD 9.25.19
Farmer Carry 5-7 Sets x 10 Seconds. Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10+ seconds without putting down and progress each week from there with the goal of building in...
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WOD 9.26.19
WOD 9.26.19 3 Rounds AMRAP 5 Minutes: 10 Power Clean and Jerks 155/105 15 Toes-to-Bars Rest 5:00 Aim for consistent split times per round and for consistent scores between all three pieces. The barbell...
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10/05/19 Career Transition Workshop
What A three-hour career transition workshop run by CFSBK member Nancy Goldstein. Nancy’s career has spanned from recruiter for multinational corporations to the educational sector with experience...
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Front Squat | WOD 9.27.19
Front Squat 3 x 3-5 @ 4211 Heavier than last week. No grinding. Post loads to comments. Week 4 of 6 _____________________ 3 Rounds In 4 Minutes: 400m Run AMRAP in Remaining Time: 8 Deadlifts 225/155 4...
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WOD 9.28.19
WOD 9.28.19 In teams of 3 complete the following.. For Time: 150 Calorie Row 75 Burpees 150 Kettlebell Swings 24/16kg 75 Burpees 150 Thrusters 95/65 Partners divide the chipper however desired. Set a...
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