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Comments Off on February 14 2014- Happy Valentines Day!!!

February 14 2014- Happy Valentines Day!!!

CFO WOD: "Cindy's Lovers Quarrell" (Partners) 10,9,8,7,6,6,5,4,3,2,1 Power Snatch 115/75 Cindy 5 Pull Ups 10 Push Ups 15 Squats Partner A does the snatch reps Partner B does the rounds of Cindy When Partner A has completed the Snatch they switch And Partner B will Complete the same amount of snatches *Partner with the ...

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Comments Off on February 13 2013

February 13 2013

CFO WOD: 10 Min OTM 100m Sprint Max Rep KB Swings (Russian) 53/35 ---------------------------------- Strength: Back Squat 1x max reps @85% *getting salty here WOD: Main WOD but at 61/44

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Comments Off on February 12 2014

February 12 2014

CFO WOD: 12 Min AMRAP 1 rope climb 200m run 3 Hand Stand Push Ups 4 Pistols --------------------------- Strength: Rest Day

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Comments Off on february 11 2014

february 11 2014

CFO WOD: 10 Rounds 1 Deadlift 135/95 2 Hang Power Cleans 135/95 3 Front Squats 135/95 10 Burpees ---------------------------- Strength: Deadlift 5RM WOD: Main WOD 165/115

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Comments Off on February 10 2013

February 10 2013

CFO WOD: Variation of open WOD 12.3 15 Min AMRAP 15 Box Jumps 24/20 12 Push Press 115/75 9 toes to bar ------------------------------ Strength: Squat 1x max reps at 80% WOD: Main WOD

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Comments Off on February 7 2013

February 7 2013

CFO WOD: 21-15-9-15-21 Deadlift 185/125 Push Ups ------------------------ Strength: Floor Press 10 RM WOD: 5 Rounds 2 Minutes to get 5 Power Snatch 135/95 Max meters rowed 1 Minute rest

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Comments Off on February 6 2013

February 6 2013

CFO WOD: 500m Row 50 WallBalls 20/14 300m Row 30 WallBalls 100m Row 10 WallBalls ----------------------- Strength: Front Squat 3RM WODm 12,9,6,9,12 Thruster 115/75 Pull Ups 200m Run

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Comments Off on February 5 2014

February 5 2014

CFO WOD 21-18-15-12-9-6-3 KB swings 53/35 Box Jumps T2B --------------------------- Strength: Rest day

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Comments Off on February 4 2013

February 4 2013

CFO WOD: Open WOD 11.4 10 MIN AMRAP 60 Bar-facing burpees 30 Overhead squats 115/85 10 Muscle-ups  ------------------------- Strength: Power Snatch 2RM TnG WOD: 21-15-9 OHS 115/75 Burpee Pull Ups

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Comments Off on February 3 2013

February 3 2013

HAWKS PRIDE!!!! Reminder....we will be hosting Tiffany Hendrickson this weekend for a Gymnastics clinic. Possibly 2. It is 40$.per person. CFO WOD: 14 Min AMRAP 43 DUBs 8 Clean and Jerks 135/95 400m run ---------------------------- Strength: Squat 1x max reps at 75% WOD: 8 Min AMRAP 8 Front Squats 115/75 8 Push Ups 8 Push Press 115/75 8 V Ups

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