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Comments Off on October 31 2014

October 31 2014

CFO WOD   IT”S ZOMBIE WOD TIME!  In the WOD there will be humans and there will be zombies. Humans get a 90 sec head start on the zombies. If a human gets caught, then the human becomes a zombie, finishing the WOD as usual (not able to overtake any humans) ...

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Comments Off on October 30 2014

October 30 2014

CFO WOD: 20 CTB Pull Ups 300m shuttle 2 min rest 400m run 2 min rest 20 CTB Pull Ups 300m shuttle 2 min rest 400m run 2 min rest 20 CTB Pull Ups 300m shuttle

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Comments Off on October 29 2014

October 29 2014

CFO WOD: 3 Rounds Each round starts with. 2 min max calorie row Then 1-2 min max reps Front Squat 95/65 2-2 min max rep Power clean 95/65 3-2 min max rep Power snatch 95/65 Score is total reps and calories combined.

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Comments Off on October 28 2014

October 28 2014

CFO WOD: Deadlift 1x max reps @70% *no more than 15 reps "Monkey Claws" 5 Rounds 1 min to get 30 Russian swings 70/53 1 Min rest *for each round missed you will run 800m.

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Comments Off on October 27 2014

October 27 2014

CFO WOD: Squats 10/10/10 *increase weight each set 21-15-9 Push Press 135/95 Box Jumps 200m Run

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Comments Off on October 24 2014

October 24 2014

Heeheeheee!!!! CFO WOD: 4000#s/3700#s Ground to OH *you pick the weight used. You have a maximum of 10 Minutes to complete a total of #s moved. Find weight cans calculate total reps it will take to get you to desired pounds. Then we do it for time. ...

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Comments Off on October 23 2014

October 23 2014

CFO WOD: 10 Min HS Skill work. *(walks, holds, wall walks) 12 Minute OTM 2 Front Squats @ 80% 3 Box Jumps 24/20

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Comments Off on October 22 2014

October 22 2014

CFO WOD: Ghost 2.0 6 rounds 1 Minute max cal row 1 minute max push up 1 minute max pull ups 1 minute rest *score = total reps.

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Comments Off on October 21 2014

October 21 2014

CFO WOD: Hang Clean 3RM 10/9/8/7/6/5/4/3/2/1 Hang Clean 165/115 Over the bar burpees

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Comments Off on October 20 2014

October 20 2014

CFO WOD: Squats 3x5 75% 3 Rounds 10 Overhead Squats 135/95 100m sprint 30 double unders 100m sprint

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