Every hour, on the hour from now until midnight…Seasons Beatings will be revealed!

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Seasons Beatings 2013

With a partner, complete the following for time:
200 Box Jumps, Alt. 1rep @24/20”
200 Bar- Facing Burpees, Alt. 5reps
100 Push Press/Jerk, Alt. as you wish @ 95/65lbs
200 Pullups
200 Pushups
100 Push Press/Jerk
200 Back Squats
200 Squat Cleans, Alt. 10reps
100 Air Squats, Alt. 50/50
200 Kettlebell Swings, Alt. 15reps @1.5/1
200 Deadlifts
100 Air Squats, Alt. 50/50
13 Wall-walks, Alt. 1rep
 and that’s it…Happy New Year everyone!



Monday, December 31st

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STRENGTH
5-5-5-5-5RM Push Press

WOD
20 Kettlebell Swings @1.5/1
20 Box Jumps @24/20
40 Double Unders

5Rounds!


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Click on the pic to learn the Top 5 things you should know about CrossFit

Saturday December 29, 2012

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Reminder: No Yoga today

​SATURDAY TEAM CHIPPER
100 Power Snatches @95/65
150 Toes to Bar/knees to Elbows
For time
*Split the work however you like between partners. When you feel you have finished your current working set and stop the movement – you must complete 4 Burpees before your partner can start working where you left off.

Thursday December 27, 2012

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​ENDURANCE
6min EMOM
Mins 1,3,5 = Thrusters @95/65 (135/95)
Mins 2,4,6 = Pullups
*Compare results to 12.14.2012
​WOD
10min AMRAP
5 Ring Pushups
10 Squat Cleans @135/95lbs
1 Wall-walk

Merry Christmas

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On behalf of the partners and trainers at CFS, we wish you and your loved ones a very Merry Christmas!