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Friday the 13th of April, 2012

Power clean 3-3-3 (70-80-90%) Weighted pull-up 3-3-3 Rest as needed “Hang in There” Run 200 meters while your partner hangs from a pull up bar. Repeat for a total of 5 runs & 5 hangs each. For each drop from the bar, perform 5 burpees at the completion of the workout as a team. Yo
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Wednesday the 11th of April, 2012

A.Push press 3-3-3 (70-80-90%) B. Ring Dips, 3 sets for max reps, rest the balance of 2 minutes Rest as needed C. Six attempts, each for time of: Sprint 200 meters, rest the balance of 2 minutes Record your fastest and slowest times. SCORES
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Monday the 9th of April, 2012

Front squat 3-3-3 (70-80-90%) Box Jump 5-5-5, same height as last weeks 5-5-5 Rest as needed 3 Rounds for time: Run 400 meters 20 Pistols, alternating 10 One arm push ups, alternating SCORES Midline: 100 GHD sit ups Skill of the week: One Arm Push Up Challenge of The Week: One Arm Pus
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Friday the 16th of March, 2012

Power Clean 3-3-3+ (70-80-90%) Weighted Chin up 3-3-3, heaviest possible Rest as needed Complete as many rounds as possible in 10 minutes of: Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent Sub 3:1 Floor Climb for Rope Climb SCORES *If you didn’t get the e-mail update, new S
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Sunday the 13th of April, 2012

Bench Press 3-3-3 (70-80-90%) Trainers choice
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Friday the 17th of February, 2012

Deadlift 3-3-3+ (70-80-90%) Rest as needed 21-15-9 Wall Ball 20/14 Kettlebell Swing 70/53 Burpee 12 minute time limit SCORES Supplement: 3×10 Glute Ham Raise 3×20 GHD sit up, unbroken
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Wednesday the 15th of February, 2012

Press 3-3-3+ (70-80-90%)   Rest as needed Tabata Push Press 95/63 Rest 2 minutes Tabata Push Ups Rest 2 minutes Accumulate 90 seconds in L Sit SCORES
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Friday the 23rd of December, 2011

7 minute ladder Power snatch (95/63) Overhead squat SCORES Rest as needed Deadlift 3-3-3 (70-80-90%) Supplement (Not for time) 50 good mornings or GHD hip extensions Holiday Hours:  Sat, Dec 24th – 9 am only. All members welcome. Sun, Dec 25th – CF305 closed.  All 305 memb
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