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Comments Off on Happy Thanksgiving

Happy Thanksgiving

CFO WOD: Run then eat -------------- Strength: 5 rounds 6 Broad Jumps 300m Run paced at 1:10/1:25 12 clapping Push Ups Rest 2 Minutes

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Comments Off on November 27 2013

November 27 2013

Don't forget Thanksgiving Hours Thursday - closed Friday- 10-2. Classes every hour Saturday - normal 9-11 Sunday - closed CFO WOD: 3 min cal row 1 min rest 12 min AMRAP 15 WallBall 10 Lateral Hops 5 Power cleans 135/95 -------------------- Strength: Rest day *yes there will be a programmed WOD on Thursday. All goes in line with what we are doing. ...

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Comments Off on November 26 2013

November 26 2013

CFO WOD: Group Centipede Run 1 mile Rest 1 minute 12 min OTM 10 KB Swings Remaining time max burpees -------------------------------- Strength: DL 5RM: WOD: 100 pull ups

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Comments Off on November 26 2013

November 26 2013

CFO WOD: 21-15-9 OH walking lunges 45/25 Feet on plate push ups Box jumps 24/20 ---------------------- Strength: 8 MIN OTM 3 press 75% WOD: 6 Rounds 12 Walking Lunges 40% back squat (6 each leg) 200m sprint

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Comments Off on November 23 2013

November 23 2013

Super Typhoon Haiyan- Philippine Relief WOD Today we Join our friends from King CrossFit and many other gyms around the country. CFO WOD:can be done individually or partnered 11 Burpee Box Jumps (alternate each rep with partner) 8 Power Cleans @ 145/95# (break up with partner as needed) 13 Toes 2 Bar (T2B) (break up ...

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Comments Off on November 22 2013

November 22 2013

CFO WOD: Partner 15 min AMRAP 500m Row 30 DUBs 1 Rope Climb *partners will rotate through movements ---------------------------------------- Strength 10 Deadlift 275/185 3 Rounds 100m Sprint 20 dUBs 10 Deadlift 275/185 3 Rounds 100m sprint 20 DUBs 10 Deadlift 275/185

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Comments Off on November 21 2013

November 21 2013

***strength peops wear socks CFO WOD: 10,9,8,7,6,5,4,3,2,1 DeadLift at Body Weight 100m farmer carry 61/44 *or grab a couple KBs and move. Lol --------------------------- 15 Min AMRAP: 1 Rope Climb 10 Front Squats 100m Farmers Carry 70/53

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Comments Off on November 20 2013

November 20 2013

CFO WOD: Skill---Toes to Bar WOD 21-15-9 Push Press 115/75 Toes to Bar Push Ups ---------------------- Strength: Rest Day

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Comments Off on November 19 2013

November 19 2013

CFO WOD: 50,40,30,20,10 MB cleans 20/14 Burpees ------------------------------ Strength: 2 Rounds 2 Squats @85% 2 min rest 2 Squats @85% 2 min rest 4 Min E30sec 1 power clean 80% Rest 2 Min 4 Min E30Sec 1 power clean 80% 3 min rest between rounds

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Comments Off on November 18 2013

November 18 2013

CFO WOD: Special Request.... "Fight Gone Bad" 3 rounds 1 min WallBalls 20/14 1 min SDHP 70/55 1 Min Box Jumps 20 1 Min push Press 75/55 1 Min calorie row 1 minute rest *score is total over 3 rounds ------------------------------------- Strength: Fight Gone Bad

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