January 15th, 2015


This is a long way up and  down for these hockey boys aka “The Twin Center Stars Local League 2” who came all the way from Wellesley to give CFK a try!! Well done boys!

Today’s WOD

Find a max deadlift


Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats @95/65

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Coaches Tips: Get warm, and take your time building up on the deadlift. Finish the day off with Open WOD #2 from last year and compare to your previous scores.

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