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Saturday 2-13-16

TEAM WOD

Teams of 3:
200 Front Squats (135/95)
200 Handstand Pushups
200 Box Jump Overs (24″/20″)
200 Pull-Ups

For Time

One person works at a time.

HF9A2719_Snapseed

Please remember to wipe down and put away your equipment after the WOD. Parents this includes the play room. Please clean up after your child. Thank you.
The 2016 CrossFit Open is here! Registration is live. Click here to sign up.

CFRC will be doing the Open’s WOD every Friday after they are announced. Here are two great articles written by Boxlife Magazine covering all things Open.

THE CROSSFIT OPEN 101 and 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING 

 
 

Friday 2-12-16

WOD

Climbing Ladder for 9 Minutes:

3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
12 Clean and Jerks, 12 Toes to Bar

Rx – 135 / 95

Continue to add 3 repetitions per round until the 9 Minute Cap

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Please remember to wipe down and put away your equipment after the WOD. Parents this includes the play room. Please clean up after your child. Thank you.
The 2016 CrossFit Open is here! Registration is live. Click here to sign up.

CFRC will be doing the Open’s WOD every Friday after they are announced. Here are two great articles written by Boxlife Magazine covering all things Open.

THE CROSSFIT OPEN 101 and 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING 

 
 

Thursday 2-11-16

WOD

“Manion”

7 Rounds of:

400m Run

29 Back squats 135/95

For Time (lol)

TravisManionHero

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Please remember to wipe down and put away your equipment after the WOD. Parents this includes the play room. Please clean up after your child. Thank you.

The 2016 CrossFit Open is here! Registration is live. Click here to sign up.

CFRC will be doing the Open’s WOD every Friday after they are announced. Here are two great articles written by Boxlife Magazine covering all things Open.

THE CROSSFIT OPEN 101 and 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING 

 
 

Wednesday 2-10-16

WOD

Weightlifting Wednesday

5 Sets Climbing in Weight of the following complex:
12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

The complex has to be unbroken for it to count. 

HF9A2485_Snapseed

Please remember to wipe down and put away your equipment after the WOD. Parents this includes the play room. Please clean up after your child. Thank you.
The 2016 CrossFit Open is here! Registration is live. Click here to sign up.

CFRC will be doing the Open’s WOD every Friday after they are announced. Here are two great articles written by Boxlife Magazine covering all things Open.

THE CROSSFIT OPEN 101 and 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING 

 
 

Tuesday 2-9-16

WOD

AMRAP 5:
18/15 Calorie Row
6 Squat Cleans (155/105)

Rest 5:00

AMRAP 5:
18/15 Calorie Row
6 Squat Cleans (155/105)

Post two scores.

HF9A2460_Snapseed

Please remember to wipe down and put away your equipment after the WOD. Parents this includes the play room. Please clean up after your child. Thank you.
The 2016 CrossFit Open is here! Registration is live. Click here to sign up.

CFRC will be doing the Open’s WOD every Friday after they are announced. Here are two great articles written by Boxlife Magazine covering all things Open.

THE CROSSFIT OPEN 101 and 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING 

 
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