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Comments Off on August 29 2014

August 29 2014

CFO WOD: 12 min AMRAP 200m run 15 box jumps 24/20 10 Toes to bar 5 minute rest 500m row Time Trial.

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Comments Off on August 28 2014

August 28 2014

CFO WOD: 0-14 Min Back Squat 4x3 @ 82% 14-28 Min Power Snatch 4 @ 60%, 4 @70%, 2x4 @80% 28-38 Min Press 5 @ 70%, 3x5 @ 80%

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Comments Off on August 27 2014

August 27 2014

CFO WOD: 5 Min Max Cal Row 5 Min Max Burpee 5 min max Cal Row

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Comments Off on August 26 2014

August 26 2014

CFO WOD: 0-12 min Front Squat 3,3,3,3 16-28 12 min OTM - 1 SQ Clean + 1Hang SQ Clean + 1 Jerk @ (1-4)70%,(5-8)75%,(9-12)80% 30-40 3 rounds 300M shuttle 30 DUBs

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Comments Off on August 25 2014

August 25 2014

CFO WOD: min 0-12 Back Squat 3x4 @80% min 12-24 Squat Snatch 4@60%, 4@70%, 2x4@80% min 24-34 Power Clean 4@75%, 2x4@80% 38-43 5 min AMRAP 1 Pull up, 2 Push ups, 3 pull ups, 4 push ups...etc

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Comments Off on August 22 2014

August 22 2014

CFO WOD: 21-15-9 Deads 225/155 And 7/5/3 Muscle Ups Or 14/10/6 CTB Pull Ups Or 21/15/9 Pull Ups.

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Comments Off on August 21 2014

August 21 2014

CFO WOD: 20 min AMRAP Increasing 5 reps every round Start at... 5 WallBalls 5 Box Jumps 5 Burpees 100m run *run will always stay the same

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Comments Off on August 20 2014

August 20 2014

CFO WOD: Snatch 1 Rep Clean & Jerk 1 Rep Front Squat 1 Rep *Perform a single maximal effort for the lifts listed above.  *After warm-ups, 3 attempts per lift are allowed. *Total must be done in the specified order.

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Comments Off on August 19 2014

August 19 2014

Just a heads up on the programming… Next week we will be starting an Olympic Lifting Cycle. It will be a lot of fun to improve our technique on all our movements and see how progress carries over into our workouts. That being said we will be doing ...

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Comments Off on August 18 2014

August 18 2014

3 Rounds 5 reps of speed bear (squat clean thruster to back squat thruster) 135/95 300M shuttle *2 min Rest

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