Monday, October 12, 2015

 
















 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
EMOM 10 min:
Even: 3 OHS (e: 10-12 pvc, bar, light weight)
Odd: pull ups 3, 6, 9, 12, 15 ( increase by three each round) 

*endurance: row 500m for time while strength working up to start weight. 

AMRAP 7 minutes
3 Power Snatch 115/75
6 Overhead Squat 115/75
 
Hoodie Design Contest!
Cooler weather is on the way and that means it's time for CFNM Hoodies! This year we are going to have a hoodie design contest. Email your best design to Amy by October 30. The winning designer will get a free hoodie!
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5 comments:

  1. Great 6:00am workout!
    EMOM
    GM 15#
    RR
    AMRAP
    6 rounds 25#
    4 rounds 20#

    ReplyDelete

  2. Great WOD! And Coaching from Shaun.

    E - 1:43 row, 45# bar
    WOD - 20# db 7+3 rounds

    Asa

    ReplyDelete

  3. Shaun PR'd on braids today - looking legit. I PRd on my ability to avoid throwing up. Missed you, Crossfit!

    ReplyDelete

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