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Comments Off on 4/30/13

4/30/13

Dont forget: No Evening classes Friday Night CFO Party starts at 7pm. Everyone is welcome. Assignments - Based on last name A-G Salads H-N Side Dish O-U Main Dish V-Z desserts CFO WOD: 20 Min AMRAP 400m Run 30 DUBs 20 Plate V Ups 15/10 ___________________________________________ Strength: 15 Min OTM 1 Deadlift 80% WOD: 12 Min OTM 100m Sprint Max Rep Snatches 135/95

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Comments Off on 4/26/13 – Happy Birthday D

4/26/13 – Happy Birthday D

Happy Birthday ya big lug..LOL my fav pic of D CFO WOD: 13 Min AMRAP 3 Hang Clean Thrusters 115/75 6 Toes to Bar 3 Pistols (each leg) 6 Burpees _________________________________________ 13 Min AMRAP 3 hang Clean Thrusters 135/95 6 Toes to Bar 3 Pistols (each leg) 6 Burpees 5x 50 Yard Sled Push 3 Plates

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Comments Off on 4/25/13

4/25/13

CFO WOD: 10,9,8,7,6,5,4,3,2,1 Step Back Lunges 95/65 (each leg) Box Jumps 24/20 200m run ____________________________________ Strength: Squat 5,3 @+15#s of 20rm Max reps @-30 of 20Rm 3x max Hand Stand Holds WOD: 15 MIN AMRAP 1 press 80% 1 pull up 3 press 3 pull ups 5 press 5 pull ups. (1-5 equals 1 round)

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Comments Off on 4/24/13-

4/24/13-

I think it is high time we had a MU WOD! All you main Wodders need a lil love! Hahahah Check out this video for some awesome tips.   http://www.youtube.com/watch?v=IWevfH8QL3w   CFO WOD: 20 Min AMRAP 400m Run 5 Muscle Ups 25 Dubs *Sub 5 Ring Pull UPs and 5 Ring Dips or * Banded MU will work as well ___________________________________________________ Strength Rest Day

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Comments Off on 4/23/13 – Ropes Ropes Ropes

4/23/13 – Ropes Ropes Ropes

Ok so we ordered our first batch from Momentum Gear. They are pretty sick. If you missed out on this order let me know and we can order more. $20 s not a bad price for these monsters. The more they get broken in the faster they get. Plus they ...

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Comments Off on 4/22/13- Happy Birthday Erinn

4/22/13- Happy Birthday Erinn

CFO WOD: 4 Rounds bEar crawl 21 yards Row 200m box dIps 21 ruN 200 haNd release push ups 21 Strength: Squat 5,3 @+10 20RM Max Reps @ -20 20RM WOD: "Tillman" 5 rounds 7 DL 275/185 200m run 15 Pull Ups 41 Sec Rest (for Erinn)

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Comments Off on 4/18/13

4/18/13

Makes sense CFO WOD: 12 Power Snatch 95/65 5 Wall Balls 20/14 9 Power Snatch 95/65 10 Wall Balls 20/14 6 Power Snatch 95/65 15 Wall Balls 20/14 3 Power Snatch 95/65 20 Wall Balls 20/14 100 DUBs ________________________________________________________ STRENGTH: Squat 5,3 @ +5#s of 20RM Max Reps @ -10#s of 20RM Press 5RM WOD 21-15-9 Push Press 135/95 Box Jump 24/20 Cal Row

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Comments Off on 4/17/13 – Hump Day

4/17/13 – Hump Day

Happy Hump Day!!! Please help us support Matt and lets have some fun and his huge FGB event. http://4160thfightgonebad.eventbrite.com/ CFO WOD: Partner WOD (or 3 if necessary) Each partner will Row 4x500M While one partner is rowing the other partner will complete Max Rep ManMakers (3 persone teams will add in Max Rep hollow Rocks) Strength: Rest Day

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Comments Off on 4/16/13

4/16/13

CFO WOD 15 minute AMRAP 5 power cleans 135/95 20 lateral bar hops 200m sprint ------------------------------ STRENGTH: 20 MIN OTM 3 Poer Cleans 185/135 (Odds) 3 Strict Pull Ups WOD 7 min AMRAP 5 Deadlift 225/135 10 lateral burpees 15 DUBs

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Comments Off on 4/5/13

4/5/13

Ash representing!!!!!!!! Yeah that's a 315# 2RM (60# PR!!!!!!) And a 1st place finish in the spring showdown! CFO WOD It's a Surprise!!!!! Birthday WOD!!!!!!!

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