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01
07
2011

Tracking Progress

By: admin0

Get signed up at CFMK and we will get you signed up for a Beyond The White Board (BYTWB) account FREE. BYTWB allows you to track your progress, record meals eaten, weights, measurements, and more so you can see the power outputs of each of your workouts, set new records, and compare yourself to Cros...

01
07
2011

WOD 6/1

By: admin0

Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups (Abmat) 10 Back Ext. (Abmat) 5 Dips 5 Pull ups WOD: For Time: 10 burpees 50m Sprint 9 single arm snatch #35/#53 50m Sprint 8 burpees 50m Sprint 7 single arm snatch #35/#53 50m Sprint 6 burpees 50m Sprint 5 single a...

01
07
2011

WOD 7/1

By: admin0

Warm up: Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD:“Helen” 3rds For Time of 400m Run 21- 1.5pood KB Swing 12- Pull ups


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