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Thursday November 1

Gymnastic-ish EMOTM for 20 min: Gymnastic-ish Min 1: Gymnastic movement: Pull-Ups, Chest to Bar, Bar/Ring Muscle Ups (you chose the movement and reps must be done work at the 30sec mark) Min 2: Bike 15/10 Cal Min 3: 1 Wall Climb + 10 Shoulder Taps Min 4: DB/KB Box Step Ups (you choose the weight) Min 5: Rest   There

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Melinda MettenThursday November 1

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Wednesday October 31 Halloween!

Strength Every 2min for 10 min: 3 “Tempo” Front Squats + 2 Front Squats 3 sec down, 3-sec hold, fast up then 2 regular No percentage, go by feel. W.O.D “Toe Buster” AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Bike/Row 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Bike/Row 9 Thrusters (95/65) 9 Toes to

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Melinda MettenWednesday October 31 Halloween!

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Tuesday October 30

Dumbbell Double Down For Time For Time: 150 Double Unders – Then – 4 Rounds 20 DB Snatch  20 OH Alternating DB Lunge (10 alt with DB in R, then 10 al with DB in left) – Then – 150 Double Unders   Open/Performance 50/35DB Fitness 35/20, 20, 300 Singles   Recovery/Post Class Work 3 Rounds, Rest 2-3min between rounds,

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Melinda MettenTuesday October 30

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Monday October 29

Strength Strict Press 1-1-1-1-1 Heavy for the day, no 1RM EMOTM for 5min W.O.D “Pearl Jam” 5 Rounds  3-minute AMRAP:Rest 2 min between rounds 20 push presses Max-rep weighted pull-ups *Each round decrease weight on the pull-up. Open/Performance Men: Push press 135-lb   weighted pull-ups 50-40-30-20-10-lb  Women: Push press 95-lb.   Weighted pull-ups 25-20-15-10-5-lb.  Fitness Men: Push press 115; Weighted pull-ups 50-40-30-20-10-lb.

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Melinda MettenMonday October 29

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Saturday October 27

“Boats and Toes” Teams of 3 For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row Burpee Box Jumps (24/20) Directly Into… 50-40-30-20-10: Toes to Bar Power Snatches   Open Round 1 Barbell: 75/55 Round 2 Barbell: 95/65 Round 3 Barbell: 115/80 Round 4 Barbell: 135/95 Round 5 Barbell: 155/105 Fitness Round 1 Barbell: 65/45 Round 2 Barbell: 75/55 Round 3 Barbell:

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Melinda MettenSaturday October 27

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Friday October 26

Strength 1 x 1 Deadlift + Hang Clean + Hang Clean + Jerk   W.O.D “Heavy Sanitation” For time 5 Squat Clean   10 Burpees OTB   4 Squat Clean   8 Burpess OTB   3 Squat Clean   6 Burpees OTB   2 Squat Clean   4 Burpess OTB   1 Squat Clean   2 Burpess OTB Open Ladies

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Melinda MettenFriday October 26

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Thursday October 25

Skill  Toes to Bar Every 30 sec for 5min (10 Rounds) ______ toes to bar. 1-5 unbroken toes to bar. (MAX 5) Yes, unbroken. No double kip doesn’t count. Work on it!!! Scale as necessary, getting toes as high as possible, knees to chest, etc.   W.O.D Rowing extravaganza 3 rounds of: 5 minutes of rowing 5 minutes of rest

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Melinda MettenThursday October 25

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Wednesday October 24

Strength Deadlift 10-8-5 Build for a heavy set of touch and goes for the day. No percentage, go by feel.   W.O.D DIANE 21-15-9 reps for time of: Deadlifts 225/155 HSPU Rx – as written (This is a classic CrossFit Benchmark, see your coach for scaling options) Scaled – Push Ups and lighter weight. **TEENS** Double Kettlebell DL/Dumbbell DL  

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Melinda MettenWednesday October 24

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Tuesday October 23

Strength Every 2min for 10min: 3 “Tempo” Front Squat + 1 Front Squat 3 sec down, 3 sec hold, fast up then 1 regular W.O.D MTXE 3 Rounds: 50 Double Unders 40 ABMATS 30 Pistols 15min time cap   OPEN/Performance –  as written FITNESS – 100 Singles, 60 Air Squats   Recovery Accumulate: NOT FOR TIME Seal Walk with Sliders

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Melinda MettenTuesday October 23

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Monday October 22

Thank You to all who participated, cheered and donated for our Sarah’s House Fundraiser! Pictured above is Lindsey who spoke at our event on Saturday! HUGE Thank you to Lindsey for allowing CFB to be part of an amazing opportunity!! Strength Strict Press 3-3-3 Superset with… Weighted Pull Ups 3-3-3 If unable to add weight, do strict, or a version

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Melinda MettenMonday October 22

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