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Dec 16th at 9 am join us for a friendly, in-house competition WINTER WODERLAND!

Participants will be broken up into teams of 3. Please let one of your coaches know ASAP if you want to be a part so we can draw teams.

We want everyone who can participate to take part!! Please make every effort. This will be a fun time  for everyone at CFA no matter your skill level!

Teams will be drawn on 12/12 or 12/13. Teams will be posted here, at CFA, and in Facebook members page.

WOD 1-Rudolph’s Revenge

With a Running Clock…
In 6 Minutes (0:00 – 6:00), 1-Rep Max Thruster
Rest 1:00
In 3 Minutes (7:00 – 10:00) – Max Pull-Ups

At the call of 3-2-1 Go, all three athletes will have a total of 6 minutes to each find their best 1-Rep Thruster for the day. Working together, teammates can help change plates, and each member can take as many attempts as they would like inside the time frame. Best lift for each teammate counts towards the team total (Example – 75# + 95# + 155# = 325).

Following, athletes will rest for a full minute (6:00 – 7:00 on the clock).

At the 7:00 mark, the teams have 3 minutes to accumulate as many pull-ups as possible.
Athlete #1 – Jumping Pull-Ups
Athlete #2 – Pull-Ups
Athlete #3 – CTB Pull-Ups
Athletes rotate every 30 seconds.

Prior to the workout, teams decide amongst themselves who is Athlete 1, 2 and 3.
Athletes will rotate every 30 seconds, rotating in that order (1/2/3) twice through for 3:00.

Take your total pull-ups as a team, and add it to your thruster pound total – there’s your score for Workout #1!

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806-414-5232 WOD