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“Creeper” & OLY – Monday 5-1

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Partner Strength

Minutes 0-5

AMRAP Clean and Jerk (Dou-bles) @80% of Max. Resting 1:1 with your partner 1=2 Reps

Minutes 5-7 Rest

Minutes 7-10

AMRAP Clean and Jerk (Dou-bles)@85%

Resting 1:1 with your partner

Minutes 10-12 Rest

Minutes 12-15

Clean and Jerk (singles) @90% of Max. Rest-ing 1:1 with your partner

Report Reps and weights for all 3 segments


8 Minute AMRAP

2 Hang Power Cleans (135,95)

2 Box Jump Overs

4 Hang Power Cleans

4 Box Jump Overs

6 Hang Power Cleans

6 Box Jump Overs, etc…

Level 2- (115,75)

Level 1- (95,45)


SPRINTS 5x100m 1min Rest in between


Olympic Lifting Class **4:00 Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

2 rnds
10 squat
10 jump squat
10 sotts press

2 sets
5 good mornings 95/55
5 clean pulls 110% of 1 RM

5 sets
3 front squats @85% of 1 RM of FS
Pause 2 secs at bottom

5 sets
3 cleans @80%

3 sets
2 @ 80%

Strict press
5 sets
3 @ 80%

“Chase the Chicken” Saturday 4-29

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Don’t forget to join us at 10:30 for our Shoulder Pain seminar! For all of you Summer Prep Challengers, it’s a chance for an EXTRA WOD point…come catch some knowledge bombs!

Partner WOD

Ca$h In:

100m Sprint (each) tag partner

10 Burpees done together

200m Med ball Carry (each) tag partner

10 Burpees done together


100 Pushups

100 Jump Squats

50 Pullups

50 Situps

(one partner works at a time)

Ca$h Out:

100m Sprint (together)

10 Burpees (together)

200m Med Ball Carry (together)

10 Burpees(together)

Shoulder Presentation, Challenge Winners and CFK Comp!

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What’s up, crew?

Couple quick items…

1) Shorty Spice Shoulder Health Presentation – Don’t forget! Our own Ashley Short, along with her colleagues from Quincy College, will be presenting at 10:30 this Saturday on shoulder health, shoulder pain and how to address it. We work our shoulders a TON in CrossFit, as many of you know, so come and learn more about how to take care of yours! REMINDER! Attending this session WILL count as a WOD this week in addition to the Saturday WOD (so an extra point is available). This is important stuff, and so we will be rewarding the education. See you Saturday!

2) CFK Summer Prep Challenge Week 3 winners are…..Axel’s Animals! Back to back wins for the animals. Great job to Axe’s squad, barely squeaking past the McSavages. We have a rivalry brewing here! Three weeks to go…Who’s next?

3) CFK In-House Team Throwdown – As you may recall, the Summer Prep Challenge will be ending in an in-house competition on Saturday, May 13th! Mark your calendars to throw down that day for some fun team WOD’s with your squad, with some food and booze to follow (of course!).

All for now,

“Bedtime at the Zoo” Monday 4-24

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For 10 Minutes on the Minute

Odd- 12/10 Calorie Row

Even 1- Plank Hold

Even 2- Hollow Rocks

Even 3- Oblique Mountain climbers

Even 4- Bicycle Abs

Even 5- Plank-ups

ADV – 15/12


“Tabata This”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

Tabata Interval= 20s work:10s Rest 8x Through

Your score is the sum of the lowest round of each movement

*Olympic Lifting Class 4pm*

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

1 low hang + 1 full snatch
60%x 1
70%x 1
80%x 1
85%x 2

5-4-3-2-1 OHS
work up to a 1RM