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Comments Off on Open WOD 14.1

Open WOD 14.1

Alright Peops…. The open has begun. Sooooo exciting. here is a breakdown of how the workouts will roll tomorrow in heats. First come first server. If you are competing we are also asking that you help us out by judging as well. The heats will roll every 15 minutes. All ...

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Comments Off on February 27 2014

February 27 2014

Today is the day. Open 2014 begins. The workout will be posted at 5PM on the games site. We will post it in here and on FB along with heat times for Friday night. CFO WOD: "Active Recovery" For time 3 Rounds 400m run 1 minute rest 200m run 1 minute rest 100m run 1 min ...

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Comments Off on February 26 2014

February 26 2014

CFO WOD: 3x3 Snatch @ 70% 1RM WOD: 10,9,8,7,6,5,4,3,2,1 Snatch 115/75 1,2,3,4,5,6,7,8,9,10 Burpees

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Comments Off on February 25 2014

February 25 2014

CFO WOD: 5x3 min AMRAPs 3 Power Clean 135/95 6 Sit Ups 9 Walking lunges 1 Minute rest between AMRAPs

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Comments Off on February 24 2014

February 24 2014

Open Week is upon us. Make sure you drinking lots of fluids. CFO WOD: 3x5 Strict Press 70% WOD: 200m Run 21-15-9 Back Squats 135/95 Toes 2 bar Push Ups 200m Run

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Comments Off on February 21 2013

February 21 2013

Dont forget about the Open meeting tonight at 7 PM at the gym. Please if you are doing the open try your best to attend. CFO WOD: Snatch 1RM WOD: 7 min AMRAP

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Comments Off on February 20 2013

February 20 2013

CFO WOD: Clean 1RM WOD: 12 min AMRAP 5 power Cleans 155/105 10 toes to bar 15 WallBall 20/14 *this is a shorter version and a lil bit heavier version of open wod 11.5

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Comments Off on February 18 2013

February 18 2013

CFO WOD: "Panic Breathing" In Partners Each partner will row a 500/400/300/200/100 time trial (AFAP!) While partner holds KBs in rack postition. If your partner puts the KBs down you must stop rowing and count a penalty. Each penalty =5 burpees to be completed during the transition period

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Comments Off on February 18 2014

February 18 2014

CFO WOD: DeadLift 1RM WOD: 50 DUBs 21-15-9 SDHP 95/65 Box Jumps 24/20 50 DUBs

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Comments Off on February 17 2014

February 17 2014

Alright. So this week we start our Open training cycle. The we will be programming one program throughout the open. Should be good. If you have not signed up for the open WHY NOT?!!! Ask yourself that question. This week we will be maxing ...

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