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• 15NOV

  9 Comments

  

  Cold Feet
  

  Half way through our November Burpee Challenge! The reps are starting to accumulate. Keep it going Teams! 15 Burpees today!   Strength Clean & Jerk Complex 5 Sets (1 set every 2 minutes) Hang Squat Clean + Jerk + Hang Squat Clean + Jerk Build to a moderate set.   WOD Cold Feet AMRAP 12

  • Posted by MCF
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• 14NOV

  15 Comments

  

  – Greg Glassman

  Stick Up
  

  14 Burpees today!   WOD Stick Up AMRAP 20 10 Thrusters (135/95) 15 Chest to Bar Pull-ups 20/15 Calorie Assault Bike   Delayed start by 2 minutes for larger classes then all Bikes become first come first served. Modify to 20/15 Calorie Row.   Extra Midline 4 Rounds (NFT) 10 Bent Over Barbell Rows* 10 Ring

  • Posted by MCF
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• 13NOV

  15 Comments

  

  Jess

  Triple Double
  

  November Burpee Challenge 13 Burpees today! Keep it going gang and hold your partner accountable!  😀    Prep Power Snatch Build through planned WOD weights.   WOD Triple Double AMRAP 5 Buy in: 100 Double Unders Immediately Into… 12 Power Snatch (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes  AMRAP 5 Buy in:

  • Posted by MCF
  • WOD

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