WOD – Page 3 – CrossFit Rancho Cucamonga
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WOD

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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24
Nov

Saturday 11-24-18

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY 8AM Bootcamp 9AM WOD FOR TIME 24-20-16-12 Calorie Bike* DB Press (35/25) |(25/15)  Filly Lunges with DB**  400m Run after each round *Adjust...
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22
Nov

Friday 11-23-18

scheduling announcements: December 15th: CFRC CHRISTMAS PARTY WOD Triple AMRAP AMRAP x 5 MINUTES 21-15-9 Power Snatch (75/55)|(55/45)  Pull-ups -Rest 5:00- AMRAP x 5 MINUTES 21-15-9 OH Squats (75/55)|(55/45)  Toes...
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20
Nov

Wednesday 11-21-18

scheduling announcements: November 22nd: Gym Closed Thanksgiving Day December 15th: CFRC CHRISTMAS PARTY WOD Strength/ Skill CLEAN COMPLEX 5 SETS Above the Knee Power Clean High Hang Squat Clean  Hang...
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