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Comments Off on August 1 2014

August 1 2014

CFO WOD 40/20/10 Box Jumps 24/20 800/400/200 Run

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Comments Off on July 31 2014

July 31 2014

CFO WOD: Partner Up!!! 4 Rounds for time and total reps 500m row (each) While.partnerA rows Partner B will be getting max reps in designated movement. When Partner A has completed row they will switch. Rounds 1-Thrusters 95/65 2-Front Squats 115/75 3-Power Cleans 135/95 4-Over bar burpees

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Comments Off on July 30 2014

July 30 2014

CFO WOD: 50/40/30/20/10 DUBs 10/20/30/40/50 Russian Swings 53/35 100m run

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Comments Off on July 29 2014

July 29 2014

We will be straight programming this week as Battle of the Beasts is this week. This of you that ate competing be smart about what you do this week. I'm not saying to not work out but be smart. This of you not competing... Come cheer ...

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Comments Off on July 28 2014

July 28 2014

CFO WOD: Squat 3x1 at 5-10#s above last weeks 3s 21-15-9 Calorie Row Push Press 135/95 Pull Ups WallBalls 20/14 *18 min Cap

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Comments Off on July 25 2014

July 25 2014

CFO WOD: "Fitness" 2 Min max rep KB swing (Russian) 53/35 2 Min Rest 10 Min AMRAP 21 Sit Ups 15 Lateral Hops 9 Push Press 95/65 "Sport" 2 Min max rep squat 225/135 2 Min Rest 5/4/3/2/1 50 m shuttle sprint Bar Muscle Ups *15 minute cap

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Comments Off on July 24 2014

July 24 2014

CFO WOD: Partners up 100 Burpees 100 OH Lunges 45/25 100 Ball Slams 100 OH Lunges 45/25 100 Burpees *one partner working at a time. While one partner works the other must hold a plank. If plank is broken the working partner must stop. *25 Minute time cap

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Comments Off on July 23 2014

July 23 2014

2 Rounds 2 Minutes Max rep Calorie Row 2 Minutes Max rep WallBalls 20/14 2 Minutes Max Rep Toes to Bar 2 Minutes to run 300yd shuttle *rest is the amount of time it takes to run the 300m shuttle. Completion of shuttle =1 rep. If you do bot complete shuttle it is a ...

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Comments Off on July 22 2014

July 22 2014

CFO WOD: "Fitness" AMRAP 20 minutes 2 Hang Power Cleans 185/135 6 Ring Dips/ Box Dips 9 Box Jumps 24/20 27 Double Unders *courtesy of CF.com "Sport" 5 minutes to score a Deadlift 5RM Rest 3 minutes 20 KB swings 53/35 ................... 2 Rounds 10 Plate Burpees 45/25 30 DUBs ................... 400m run ................... 2 Rounds 10 Plate Burpees 45/25 30 DUBs .................. 20 KB swings 53/35 *14 min cap

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Comments Off on July 21 2014

July 21 2014

CFO WOD Squat 3x3 add 5-10#s from last week 3 Rounds 10 Overhead Squats 115/75 100m run 20 Pull Ups 100m run

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