January 23

January 23

Skill/review:AMSUPush up15 double dumbbell snatches (20/35) (35/50)15 burpee box jump over12 double dumbbell snatches12 burpee box jump over  9 double dumbbell snatches9 burpee box jump over 12 double dumbbell snatches12 burpee box jump over  15...

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January 21

January 21

StrengthEMOM x 8 minutesMin 1- :45 sec hollow holdMin 2 – :30 wall facing handstand holdAMRAP 20:00400 m run or 500 m row40 Deadbugs30/40 cal Assault bike5/5 Double KB front rack reverse lunges1:00 Superman hold

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January 19

January 19

CFSK community WOD”MLK” Unloaded34:00 AMRAP19 pull ups29 wall balls39 sit ups19 DB shoulder to OH (25/35)68 double undersDr. King was born 1929, he was assassinated age 39 in 1968Dr. King was 34 when he delivered the historic “I...

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January 18

January 18

4 rounds6 single arm hang squat clean thruster left6 single arm OH lunge left6 single arm hang squat clean thruster right6 single arm OH lunge right6 TTB–rest 3:00–3 rounds6 single arm hang squat clean thruster left6 single arm OH...

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January 12

January 12

25:00 AMRAP500 m row5 double KB deadlifts (53/70) (35/53)50 single unders5 double KB deadlifts (53/70) (35/53) 40 walking lunges5 double KB deadlifts (53/70) (35/53)30 hanging knee raises5 double KB deadlifts (53/70) (35/53)30 HR push ups5 double...

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