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Comments Off on December 16 2013

December 16 2013

Happy Birthday Adrienne. We so appreciate everything you have done for CFO! Sooooo CFO WOD: 2 Burpees 5 Rounds 1 Deadlift 275/185 3 Cleans 185/135 5 Jerks 185/135 3 Ring Dips 7 Burpees *the weight is set so you have 1 bar and will add and peel one plate off of each side on every round. When you ...

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Comments Off on December 13 2013

December 13 2013

CFO WOD: 12 min AMRAP: 5 deadlifts (255/185) 15 box jumps 30 hallow rocks ------------------------ Strength: 1,1,1,1,1 Squat Snatch WOD: 21-15-9 T2B Burpees Lol

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Comments Off on December 12 2013

December 12 2013

CFO WOD: --------------------- Strength Front Squat 2,2,2,2,2,2 WOD: 5 Rounds 7 Power Cleans 135/95 7 Thrusters 135/95 200m run

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Comments Off on December 11 2013

December 11 2013

CFO WOD: 5 rounds 7 power cleans 115/75 7 thrusters 115/75 200 m run ---------------------- Strength: Rest Day

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Comments Off on December 10 2013

December 10 2013

CFO WOD: 400m run ********** 12 Min AMRAP 15 KB swings 53/35 12 Pull Ups 9 Push Ups 6 V Ups ********** 400m run ------------------------------- Strength: Snatch grip DL 3 RM 3x max rep chin ups WOD: 10 Min OTM 15 KB swings 70/53 Max Rep DUBs

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Comments Off on December 9 2013

December 9 2013

CFO WOD: 10 Min to find 1 RM OHS Then.. 3 rounds 10 OHS 50 DUBs ---------------------- Strength: OHS 3RM WOD: 15 clean and jerk 155/105 200m Run 10 Clean and jerk 155/105 200m run 5 clean and jerk 200m run

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Comments Off on December 6 2013

December 6 2013

Don't forget the CFO Holiday party tomorrow December 7th at 7 PM at the gym. Fun and games. White Elephant present for some real fun. CFO WOD: 30 power clean 75/55 40 Pull Ups 50 PP 75/55 50 DUBs 40 Deads 75/55 30 Floor wipers 75/55 ------------------ Strength: 2,2,2,2,2,2 Snatch Balance WOD: 10-8-6-4 Power Snatch 135/95 20-15-10-5 Lateral Box Jump ...

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Comments Off on December 5 2013

December 5 2013

Don't forget the Holiday CFO party this Saturday the 7th at 7PM at the gym. Bring a white elephant gift. We will have games and fun as well as catering. This will be a great opportunity to get to know our CFO family a lil more. BYOB/BYOD. ...

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Comments Off on December 4 2013

December 4 2013

CFO WOD: 5 Rounds 300M row 30 KB Swings 53/35 (American) 1 Minute Rest --------------------- Strength: Rest Day

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Comments Off on December 3 2013

December 3 2013

CFO WOD: 30 Front Squats at BW 30 Burpees 30 DUBs ------------------------- Strength: 5 Rounds 3 Snatch Pulls 3 Power Snatch 3 Snatch Pulls *dont drop bar throughout the round *work way up to heaviest weight *if you drop bar it's a 5 burpee penalty

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