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Comments Off on October 19 2013

October 19 2013

CFO WOD "LUKE" 5 MIN AMRAP 4 Power Cleans: 155 lbs.  men/105 lbs. women 24 Double Unders 10 Pull-Ups Plus a good ol partner time after. :)

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Comments Off on October 18 2013

October 18 2013

CFO WOD: 21/15/9 Deadlift 225/155 750/500/250 Row --------------------------- Strength: WOD: 5 rounds 50 yard sled push 10 tire flips 50 yard sled push 2 min rest

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Comments Off on October 17 2013

October 17 2013

CFO WOD: 20 Thrusters 3 rope climbs 15 thrusters 2 rope climbs 10 Thrusters 1 rope climb 15 Thrusters 2 rope climbs 20 thrusters 3 ROPE climbs ----------------------- Strength Squat 5,3 @+15 from 20RM Max reps @-30 from 20RM 3x max HS holds WOD: 8x200m sprint 1 minute rest between

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Comments Off on October 16 2013

October 16 2013

Today we are programming our Development of Skills and awesomeness. We are currently deciding whether Wednesdays or Thursdays will be most beneficial to our gym. We have finalized that we will be focusing on specific skills and then programming a WOD with the movements in it. We ...

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Comments Off on October 15 2013

October 15 2013

CFO WOD: 18 min AMRAP 20 OH walking lunge 45/25 10 HSPU/HR push Up 10 pistols 400m run ----------------------- Strength: Deadlift 1xmax reps at +5-15#s WOD: 5 rounds 100m sprint 16 KB swings 70/53 8 burpee box jump 24/20

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Comments Off on October 14 2013

October 14 2013

We have decided that our technique/skill development day will be much better suited on Wednesdays. This will meet the needs of our gym across the board in our continued strive for awesomeness. We will discuss more what Wednesdays will be like throughout the first of the week. Thank ...

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Comments Off on October 11 2013

October 11 2013

CFO WOD: 10,9,8,7,6,5,4,3,2,1 OHS 95/65 200m RUN/250m row (alternate between rounds) --------------------------------------- Strength: Hang Power Clean 3 RM WOD: 50 yard Farmer Carry 70/53 100yard sprint *if you drop carry you immediately owe 5 burpees

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Comments Off on October 10 2013

October 10 2013

Ok so Today is the first Thursday of our developmental Thursday's/active recovery day. We will be choosing some skills or movements each week that we feel are necessary to be successful in what we are doing. It will be a slow paced technique development scenario. For those of ...

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Comments Off on October 9 2013

October 9 2013

CFO WOD: 20 min AMRAP 30 MB over shoulder 20/14 300m run 20 Push Ups 200m run 10 Burpees 100m run ----------------------- Strength: 10 Rounds 1 Min row max Meters 1 minute rest *goal is to row 3000/2500m *each 5m yiu are under=1 burpee penalty

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Comments Off on October 8 2013

October 8 2013

CFO WOD: 5 rounds 5 DeadLift 225/155 10 Box Jumps 24/20 30 DUBs ---------------------- Strength: DeadLift 1 x max reps 8 5-15#s last week (0-9 reps add 5#s) (10-14 reps add 10#s) (15+ reps add 15#s) WOD: 6 rounds 5 power Clean 185/125 200m shuttle (50,50,50,50) 20 DUBs

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