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Friday 11/28

11/28/2014

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CFTR MOBILITY

WARM UP

10-sit ups
10-good morning
10-DB DL (stiff leg)
x3
250m row
(sprint pace)

WOD
“Stephen”
30-25-20-15-10-5
reps of
ghd Bk. ext.
k2e
Deadlift (95)
0 Comments

Thursday 11/27

11/28/2014

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HAPPY THANKSGIVING!

CFTR MOBILITY

WARM UP

coaches choice

STRENGTH
shrug pulls
(snatch grip)
3-3-3-3-3

WOD
4 rft
7-hang power snatch (95/65)
9-front squat (95/65)
12-pull ups
0 Comments

Wednesday 11/26

11/26/2014

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CFTR MOBILITY

WARM UP

10-air squat (wall-2-ball)
10-push ups
10-lunges

STRENGTH
Back Squat
2-2-2-2-2

WOD
5rds
10-goblet sq (53/35)
10- burpees
10-Mt. Climbers (4-count)
10-slam balls (30/20)

STRETCH
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Tuesday 11/25

11/25/2014

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CFTR MOBILITY

WARM UP

10-H.R.
Push ups
10-DB
bench press
(light)
10- DB bent
row
x2

STRENGTH
bench press
2-2-2-2-2

WOD
5 rft
30-Du's
20-sit ups
10-pull ups
5 floor press
(135/95)
10 wipers
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Monday 11/24

11/24/2014

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CFTR MOBILITY

WARM UP

15-wall balls
10- pull ups
x3

STRENGTH
Thruster
2-2-2

WOD
1000m row
10-8-6-4-2
2-4-6-8-10
thruster (115/75)
hspu

STRETCH
0 Comments

Friday 11/21

11/21/2014

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CFTR MOBILITY

WARM UP

10-db push press (light)
10-push ups
10-air sq (wall to ball)

WOD
5rft
5-Curtis P’s (105/85)
7-burpees
9-stone over shoulder (115/65)
12-jumping air squat
0 Comments

Thursday 11/20

11/20/2014

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CFTR MOBILITY

WARM UP

20-wall balls
10-sdhp (65/45)
x2
burgener

STRENGTH
Snatch
1-1-1-1-1-1-1

WOD
4rds
10-hang power snatch (95/65)
15-ghd
0 Comments

Wednesday 11/19

11/19/2014

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Picture
Great work yesterday everyone!

Saturday schedule:
8am:
Regular WOD class
9am Team WOD
: These will be randomly selected, fun event,
we encourage all our members to join in on the fun!


CFTR MOBILITY

WARM UP

10-4 corner hops
10-serpine ring row
x4

then..
wrist
mobility

WOD
for time
10-box jumps (24/20)
10-pull ups
10m seal walk
20-BJ
20-Pull ups
20m seal walk
30-BJ
30-pull ups
30m seal walk

STRETCH
0 Comments

Tuesday 11/18

11/18/2014

0 Comments

 
CFTR MOBILITY

WARM UP

burgener
PVC/bar

STRENGTH
power clean
3-3-3-3-3

WOD
3rds
1-frog (95/65)
30-DU's
30-sit ups
500m row
0 Comments

Monday 11/17

11/17/2014

0 Comments

 
CFTR MOBILITY

WARM UP

15-jumping jacks
10-push ups
5-pull ups
x3

STRENGTH
weighted pull ups
1rm or next scale

WOD
4 rds
15-c2b
15-burpees

POST WOD
stretch/recover
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