WOD – Page 2 – CrossFit Rancho Cucamonga
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WOD

1
Dec

Sunday 12-2-18

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY OPEN GYM 10AM to Noon Suggested WOD 6 SETS 2:00 On / 2:00 Off 6 Power Snatch (165/105)|(115/75) Max Calorie Row in remainder...
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1
Dec

Saturday 12-1-18

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY 8AM Bootcamp 9AM WOD AMRAP X 30 MINUTES 10/8 Calorie Bike  10/10 Single Arm DL (Suitcase Hold) 10/10 Single Arm Push Press 20...
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30
Nov

Friday 11-30-18

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY WOD Workout 10 ROUNDS FOR TIME 14 Russian KB Swings (70/53) | (53/35)  8 Burpee BoxJump Overs (24″/20″)  2 Rope Climbs (Legless optional)
28
Nov

Thursday 11-29-18

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY WOD “LOREDO” 6 ROUNDS FOR TIME 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run US. Army Staff Sergeant Edwardo Loredo,...
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27
Nov

Wednesday 11-28-18

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY WOD Strength/ Skill EXTENDED WARM-UP  5-5-5-5-5 Deadlifts Build each set starting light and ending above your workout weight. Workout FOR TIME 30-20-10 Deadlifts...
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27
Nov

Tuesday 11-27-18

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY WOD DOUBLE EMOM  EMOM x 10 MINUTES  10/8 Calorie Bike* -Rest 2:00-  EMOM X10 MINUTES  3 Hang Power Clean + 3 Hang Squat...
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25
Nov

Monday 11-26-18

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY WOD Strength/ Skill PRESS COMPLEX 5 SETS  2 Push Press +1 Splitjerk *Same weight across all 5 sets Workout AMRAP X 12 MINUTES ...
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25
Nov

Sunday 11-25-18

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY OPEN GYM 10AM to Noon Suggested WOD Strength/ Skill BENCH PRESS  Build to a 1RM Workout AMRAP X 15 MINUTES  500m Row  30...
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