Category Archives: WOD

The CFPA 12 Days of Christmas Partner WOD

For Time: 1 Bear Complex, 115/95* 2 Burpee Box Jump Overs 30/24 3 Bar Muscle Ups or Chest to Bar Pullups or pull-ups or Ring Rows 4 Squat Cleans, 115/95 5 Handstand Pushups/ 2 Wall climbs 6 Thrusters, 115/95 7 Push Ups 8 - 1 Arm KB Snatch (4 ea arm)- 70/50 9...
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Friday, December 14th

Strength: Strict Press 5-5-5, done in 10 minutes then Push Press 3-3-3-3, done in 10 minutes WOD: 10m AMRAP Row 1000m (buy in) then AMRAP KB Swing, full OH, 53/35 with remaining time – Every drop/stop of swinging = 1 Wall Climb...
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Thursday, December 13th

Strength : Deadlift 5-5-3-2-2 WOD : 3 Rounds 20 Sumo Deadlift High Pull 75/55 20 Shoulder to Overhead 15 Box Jumps 24/20 15 Burpees...
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The CFPA Holiday Survival Guide

Let’s face it, the thought on everyones mind right now is the ass kicking your diet and training "could” get over the holidays. We get it, so we have come up with a plan Per Ardua Nation members to get you through the holidays...
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