CFN Staff
Mar 25, 20141 min read
WOD
Strength: Snatch dead lift+ high hang snatch+snatch (1+1+1)x 5 @ 70% WOD 8 min AMRAP 12 AKBS (#53/#35) 12 burpees 12 wall blalls (20/14)...
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CFN Staff
Mar 24, 20141 min read
Hero WOD Daniel
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To...
CFN Staff
Mar 21, 20141 min read
14.4
CrossFit Open 14.4 14 min AMRAP 60 Cal row 50 T2B 40 Wall balls (20/14) 10'/9' 30 Power cleans (135#/95#) 50% 20 Ring muscle-ups *20...
CFN Staff
Mar 12, 20141 min read
3/12/14
Skill: For time 4 x 400 meter run :30 rest btwn Brittany memorial WOD 16 Snatch (135/95) 16 Clean and Jerk (135/95) For Quality
CFN Staff
Mar 12, 20141 min read
3/4/2014
Skill: 3 rounds for quality 10-15 box jumps 10-15 t2b WOD 1000 M row 50 Alt KB snatches (70/53) 50 target burpees (6 ")
CFN Staff
Mar 12, 20141 min read
3/3/14
Strength CDL 6x3 @ 100% (5 sec Neg) WOD 7 RFT 7 Chest 2 Bar Pullups 7 Front Squats (155#/110#) 50% 7 Shoulder 2 Overhead **15 min time cap
CFN Staff
Mar 12, 20141 min read
2/27/14
Partner WOD 17 Min AMRAP 20 Partner MB sit ups(20/14) 24" 2x100 MB shuttle run 30 MB cleans 2x100 MB Shuttle Run
CFN Staff
Feb 26, 20141 min read
02/26/2014
WOD 4 Rounds for time 25 KBS (#53/ #35) 25 Box jumps (24/20) *15 min time cap **Cash out** 5 x 250 m Row sprint Rest as needed
CFN Staff
Feb 25, 20141 min read
02/25/2014
Test: 15 min. to find 2 RM Thruster (from the rack) WOD: 20-15-10-5 Thrusters (95#/65#) 50% 5-4-3-2-1 Ring Muscle Ups *Scaled 10-8-6-4-2...
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