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WOD – 125.4 -

Skill/Strength Muscle Up Skill Work -Pre-Muscle-Up athlete drill on the low rings -Post-Muscle-Up athletes drill on the high rings (maybe try a strict Muscle Up) WOD “Amanda” For time 9 – 7 – 5 Muscle...

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WOD – 125.5 -

Skill/Strength Back Squat Build up to 1 Very Heavy set of 5 Reps in 10 minutes WOD 18 min AMRAP 10 1-Arm DB Thrusters (35/20) Rx+ (45/30) 10 Other-Arm DB Thrusters 35/20) Rx+ (45/30) 15 Power Cleans...

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WOD – 125.6 -

Skill/Strength Warm Up Fast and Start WOD AirBike AMRAP Calories – 2:30 immediately followed by 1 min AMRAP Double Unders   -1 Cal AirBike = 1 Point -10 Double Unders = 1 Point   Heat Start Times Heat...

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WOD – 125.7 -

Skill/Strength Midline Medley — 2 Rounds — 1 Min Tuck Hold on Floor 30 Seconds Side Plank – Weight with DB if possible 30 Seconds Other Side 1 Min Single Leg Quadruped Tuck to Extension 1 Min Other Leg...

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WOD – 125.8 -

Skill/Strength  Parallette L-Sit Tournament!! Rounds 1 – 15 Second Holds Round 2 – 25 Second Holds Round 3 – 45 Second Holds Round 4 – 65 Second Holds Round 5 – Max Hold Elimination Round!!!! —Rules—...

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WOD – 125.9 -

Skill/Strength Power Snatch Build to a Max in 12 Minutes WOD 28-21-15-9 Power Snatch (115/75) Toes to Bar   Scaling options for Toes To Bar from most to least advanced –Toes Through Rings (1 to 1 for...

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WOD – 126.0 -

Skill/Strength  Team Up and Warm Up WOD  In Team of 2, with a 20 min running clock, accumulate as many calories as possible on the rower + as many burpees as possible + as many lateral box step overs...

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WOD – 126.1 -

Skill/Strength 12 Minutes to Establish a 1 Rep Max Squat Clean and Jerk The best in the world…maybe the best ever…Ilyan Ilyin Clean and Jerking 541# at 230# bodyweight for a new World Record Watch at...

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WOD – 126.2 -

Skill/Strength  Warm Up and Set Up WOD 10 min AMRAP 10 DB Push Press (45/30) 15 Box Jumps (24/20) 20 Burpee Mat Jumps (4′ jump over the floor mats going the short way) —5 min Rest— 10 min AMRAP 10...

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WOD – 126.3 -

Skill/Strength Warm Up Hang Power Snatch and Discuss the Difference b/w a Dip Power Snatch and a Hang Power Snatch, both of which can be used in the WOD today. Dip Snatch Hang Power Snatch WOD 2 min...

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WOD – 126.4 -

Skill/Strength Sled Drap AMRAP 3 min to Drag the Sled for as many lengths as possible Men Drag 90# Ladies Drag 65# -Report Scores To The White Board WOD For Time 150 Wall Ball (20/15) —Every time you...

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WOD – 126.5 -

Skill/Strength Warm Up and Start WOD  “Cookie Burner” 5 Stations – 90 seconds of work per station – zero transition time – 3 rounds Station 1 – AirBike Station 2 – Deadlift (225/155) Station 3 – Burpee...

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WOD – 126.6 -

Skill/Strength Warm up all the Olympic Movements WOD 5 min AMRAP 8 Hang Power Clean and Jerk (95/65) 18 Air Squats —2 min rest— 5 min AMRAP 8 Power Cleans (95/65) 28 Alternating Reverse Lunges —2 min...

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WOD – 126.7 -

Skill/Strength Team up and Strategize WOD Row 5000 meters as a Team From Min 1 to Min 5, athletes can only row so long as their partner is holding a Pushup Position. When your partner break pushup...

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WOD – 126.8 -

Skill/Strength Back Squat – 5 sets of 5 reps – “Building” The term “building” implies that you 1st set of 5 reps will be relatively easy and you will add weight for each successive set so that a max...

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WOD – 126.9 -

Farewell Chris Ralph!!! It’s been a blast having you in our community. Buffalo is lucky to be getting such a hard working and focused athlete. Show them what CFS is made of. As requested…almost...

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WOD – 127.0 -

Skill/Strength Dynamic Warm up for Shuttle Sprints WOD 2 min AMRAP AirBike Calories…immediately followed by 2 min AMRAP Shuttle Sprints —8 min rest— 4 Rounds   1 Calorie on the Bike = 1 Point 1 Length...

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WOD – 127.1 -

This is our 3rd Year doing this WOD and our 4th Christmas at CFS!!! I don’t know about you but all I need for Christmas is to see all of your shining wonderful faces…wearing new CFS gear…we sell...

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WOD – 127.2 -

Skill/Strength Build to a Max Weight for the following complex in 12 minutes Power Snatch + Overhead Squat WOD  15-12-9-6-3 For Time Power Snatch (115/75) Overhead Squat (115/75) Box Jumps (24/20)...

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WOD – 127.3 -

Skill/Strength  Tabata AbMat Sit-Ups – report total score WOD  5 Rounds for Time 20 Alternating DB Box Step Ups (35/20) (20/16″) 15 DB Deadlifts (35/30) 10 DB Push Press (35/20)   –For the DB...

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