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Comments Off on August 16 2013

August 16 2013

Benchmark Friday!!!!!! CFO WOD: "Elizabeth" 21-15-9 Power Clean 135/95 Ring Dips Get some!!!!

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Comments Off on August 15 2013

August 15 2013

CFO WOD: 3,6,9,12,9,6,3 Push press 115/75 Pull ups Evil wheelies 200m run

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Comments Off on August 14 2013

August 14 2013

CFO WOD: Deadlift 5RM 3x500m row-record fastest and slowest. 3:1 rest

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Comments Off on August 13 2013

August 13 2013

CFO WOD: 3 min max rep push ups Rest 1 min 20 min AMRAP 3,3,6,6,9,9,..... Back Squats (from floor) 95/65 Burpee Box Jumps 20"

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Comments Off on August 12 2013

August 12 2013

CFO WOD: Sometimes one of our good friends posts a WOD that is way to good not to share. My boy Freddy came up with this one and I wanted to see what we are made of. 7 kettlebell sumo deadlifts 53/35 14 American kettlebell swings 53/35 30 DUBs *courtesy of Freddy from ...

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Comments Off on August 9 2013

August 9 2013

CFO WOD: 20 Deadlift 225/135 30 burpees 40 KB swings 53/35 50 DUBs 800m run 50 DUBs 40 KB swings 53/35 30 Burpees 20 Deadlift 225/135 25:00 time cap

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Comments Off on August 8 2013

August 8 2013

CFO WOD: 15 Min AMRAP: 5 Power Cleans 135/95 10 toes to bar 15 Box Jumps 24/20

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Comments Off on August 7 2013

August 7 2013

CFO WOD: OverHead Squat 5,5,5 Front Squat 3,3,3 Back Squat 1,1,1 *you must increase weight each set from your first set of OHS to your last set of Back Squat.

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Comments Off on August 6 2013

August 6 2013

CFO WOD: 75 Wallball 20/14 75 Dubs 1600m run 75 Dubs 75 Wallball 20/14 25:00 time cap!!! Lets see what we can do

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Comments Off on August 5 2013

August 5 2013

What an awesome weekend at the Battle of the Beasts! Saturday all of our individuals repped CFO amazingly. Perfect form on everything and great attitude all throughout. We had three people make it into the scaled division finals (Steph, Meghan, Tom) with Steph tying for first place, Meghan ...

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