June 26th, 2019

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Today’s WOD

AMRAP 18

4 Chest to Bar Pull Up

4 DB Thruster 50/35

8 Chest to Bar

8 DB Thruster

12 Chest to Bar

12 DB Thruster

16 Chest to Bar

16 Db Thruster

June 25th, 2019

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Today’s WOD

Deadlift – Clean Grip

3×5 @ 80 to 90% of 5RM

+

For Time

400m Run

Rest 2 Minutes

400m Run

June 22nd, 2019

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Welcome Barbora to the CFK Family! You’d think this photo was a Family Portrait Pose 😉

Today’s WOD

Teams of 3:
Buy-in:
800 m run as a team
150 weighted lunges (1.5/1.0)
Then
30 Rounds (total)
3 pullups
3+3 KB Snatch
9 Burpees
Cash-out:
150 weighted lunges
800 m run as a team

June 21st, 2019

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Scaling is always an option!

Today’s WOD

AMRAP 30

Partner 1

20/15 Cal Row

Partner 2

ME Burpee

Partner 2

20/15 Cal Row

Partner 1

ME Burpee

Rest 2 Minute

Reverse order for the next round

June 20th, 2019

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Joanne at Fi Ci CrossFit in Puerto Plata

Today’s WOD

5 Sets Across

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Floating Hang Squat Clean

+

5 Rounds

10 Squat Clean 155/105

50 Double Unders

June 19th, 2019

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Big day for people RX’ing  and PR’ing Dianne under the 7 min time cap! Congrats!

Today’s WOD

For Time

200m Run

1 ME Set of Pull Up

Repeat until you have performed 100 Pull Ups