12.31.18 MONDAY

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CrossFit

***11:30AM CLASS ONLY***

BENCHMARK METCON
“2018”

With a running clock:
0:00-8:00
Max Thruster from a Rack.
*Total load from both athletes
10:00-35:00 AMRAP of:
Row 2018 Meters
100 Thrusters (95, 65)
100 Pull-ups

Rx+:(115, 75) (C2B Pull-ups)

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12.30.18 SUNDAY

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CrossFit

BENCHMARK METCON

“LP 450”

For Time
100 Double-Unders
10 Chest-to-Bars
20 Toes-to-Bars
30 Deadlifts (155/105 lbs)
40 Push-Ups
50 AbMat Sit-Ups
40 Burpees
30 Box Jumps
20 Push Press (155/105 lbs)
10 Power Cleans (155/105 lbs)
100 Double-Unders

The “LP 450” workout was submitted and created by coach Lindsey Walker of Hotshot CrossFit on August 23, 2017.

Lindsey and her workout partner Paola (hence the “LP”) collaboratively design WODs “to challenge their physical and mental capabilities,” and after doing this one decided they had to share it. This chipper style workout has 450 total reps.

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12.29.18 SATURDAY

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CrossFit

METCON
5 Rounds with a partner:
60s of Max Rep Wallballs (20, 14)
60s of Max Rep KBS (53, 35)
60s of Max Reps Curtis P’s (95, 65)
60s of Max Calories Rower or Bike or Ski Erg
60s of Rest

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Fun Fact of the Day

 New Zealand is the fastest country in the world to start a business: just one day.

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12.28.18 FRIDAY

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CrossFit

STRENGTH/SKILL
1: Max Burpees in 60s 
2: 10 Minutes of “GOAT” work on 1 Gymnastics Movement of the athlete’s choice
METCON

EMOM 20:
Minute 1: Burpees: 50% of Max Set for all rounds
Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)
Minute 3: 10/6 Strict Chin-ups
Minute 4: 15 SDHP (95, 65)

Rx+: (Ring Pull-ups x 12/8 in place of strict chin-ups)

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Fun Fact of the Day

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12.27.18 THURSDAY

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CrossFit

STRENGTH/SKILL
Paused Front Squat (6 x 3 @75%, every 90s.)
BENCHMARK METCON
“CrossFit Games Open 11.1 and 14.1”
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
RX+: CrossFit Games Open 16.3 
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

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BootCamp

STRENGTH/SKILL
Three sets of:
DB Front Squat x 6 reps 
Plank on Rings x 60 seconds
1-Arm Press in Lunge x 6-8 reps each arm
METCON
Three rounds for time of:
Run 400 Meters
15 Goblet Squats (53/35)

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Weightlifting

STRENGTH/SKILL
1: Snatch (5 x 3 @ 70%)
2: Clean and Jerk (3 x 3 @ 70%)

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Fun Fact of the Day

There’s an Obama Fried Chicken (OFC) in China.

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12.26.18 WEDNESDAY

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CrossFit & BootCamp

METCON
With a running clock with a partner with one athlete completing a full round at a time:
0:00-10:00 Max Rounds of:
10 Hang Power Cleans (135, 95)
10 T2B
20 Walking Lunges (BW)
12:00-22:00
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)
24:00-34:00 Max Rounds of:
10 Box Jump w. step down (24, 20)
10 S2OH (135, 95)
20 Abmat Sit-ups

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Fun Fact of the Day

In 1893, an amendment was proposed to rename the U.S. into the “United States of the Earth”.

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CHRISTMAS DAY

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Merry Christmas from everyone at CFE! Enjoy your day with your family, friends and loved ones! We will see you tomorrow 🙂 

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12.24.18 MONDAY

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CrossFit

*9:00AM CLASS ONLY*
METCON

AMRAP 20:
2 Legless Rope Climbs
4 Strict HSPU
6 Deadlifts (275, 185)
8 Goblet Squats (70, 53)

Rx+:(315, 205) (88, 70)

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Fun Fact of the Day

Flamingos are pink because they eat shrimp.

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12.23.18 SUNDAY

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