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Comments Off on Adding WODs to your CrossFit mobile app

Adding WODs to your CrossFit mobile app

I was just discussing with another CFO athlete last night about adding workout information into a phone/mobile app. A few points discussed was there's a lot of information, it's always different, I can't text fast like a 14 year old girl to get all the info into the app, etc. ...

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Comments Off on December 31 2013

December 31 2013

CFO WOD: "Angie" 100 pull ups 100 push ups 100 sit ups 100 squats ------------------------- Strength: 10 Min OTM 1 Squat Cleans + 1 FS 155/105 WOD: 15 MIN AMRAP 1/1,3/3,5/5 Deadlift 80% Strict Pull Up

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Comments Off on December 27 2013

December 27 2013

CFO WOD: For Time..... 200 Lunge Steps 115/75 *every drop of bar you must do 10 Burpees ------------------------------------------- Strength: 10 Min OTM 2 Front Squats @90% of 3RM 3 Box Jumps 30/24 WOD: 21-15-9 Hang Power Clean 135/95 Burpees

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Comments Off on December 26 2013

December 26 2013

CFO WOD: 5 Rounds 1 Min Max Meter Row 1 Min 15 KB swings 53/35 1 Min Max DUBs 1 Min rest ----------------------------- Strength: 3,3,3,3,3 Overhead Squat WOD: "Isabel" 30 Power Snatches 136/95

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Comments Off on December 24 2013

December 24 2013

MERRY CHRISTMAS! Remember we are closed this evening and tomorrow. Have a great holiday with your family! CFO WOD: Keeping it together for one more day 10 Min AMRAP 5 Power Snatches 95/65 (snatching the presents) 100m Medball Carry (Carrying Presents) 5 pull ups (climbing back up chimney)

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Comments Off on December 23 2013

December 23 2013

UGLY Sweater WOD CFO WOD: 12 Days of Christmas fun 1 Muscle Up/Ring Dip 2 OHS 115/75 3 Toes to bar 4 Push Press 115/75 5 Power Clean 115/75 6 WallBalls 20/14 7 Deadlift 115/75 8 Box Jumps 20 9 Push Ups 10 Pistols 11 Burpees 12 Back Squat 115/75

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Comments Off on Decemer 20 2013

Decemer 20 2013

Here are the Holiday Schedule Hours in case anyone was wondering. Christmas Eve - Regular AM hours, 11-1 Open, closed PM Hours Christmas Day- CLOSED New Years Eve- Regular Hours New Years Day- CLOSED CFO WOD: 21-15-9-9-15-21 Deadlift 225/155 DUBs ------------------------ Strength: 3,3,3,3,3 Snatch Pulls WOD: Death by Hang Power Clean 135/95 *Add 1 rep each minute until you cannot complete required reps

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Comments Off on December 19 2013

December 19 2013

Here are the Holiday Schedule Hours in case anyone was wondering. Christmas Eve - Regular AM hours, 11-1 Open, closed PM Hours Christmas Day- CLOSED New Years Eve- Regular Hours New Years Day- CLOSED CFO WOD: Every 2 min for 6 min 400m sprint Then 15 Power Snatch 95/65 10 burpee T2B 5 OHS 95/65 ---------------------- Strength: 10 Min OTM 2 Split Jerks 115/75 *alternate ...

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Comments Off on December 18 2013

December 18 2013

CFO WOD: 15 Min AMRAP 10 Push Ups 10 Front Squats 115/75 10 Lateral Bar Hops ------------------------ Strength: Rest Day

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Comments Off on December 17 2013

December 17 2013

CFO WOD: 2 Rounds 200 m run 1 min max pull-ups 200 m run 1 min max box jumps 24/20 200 m run 1 min max KB swings 53/35 ----------------------------- Strength: 3x3 Squat Snatch at 70% of last week WOD: 5 rounds 250 m row 5 Power Snatches 115/75

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