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Comments Off on January 30 2015 – GO HAWKS!!!

January 30 2015 – GO HAWKS!!!

BLUE SUPERBOWL FRIDAY!!! GO HAWKS!!! Wear your Hawk Pride Colors! CFO WOD: 54 burpeeS 29 push prEss 115/75 25 chest to bAr 15 Hang cleans 115/75 89 lateral bAr hops 31 kb sWings 53/35 24 walKing lunges 115/75 3  rope climbS 200M run to finish!!!

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Comments Off on January 29 2014

January 29 2014

CFO WOD: 3,3,3,3,3 Snatch Pulls 10 Min Skill Work- pick something you are trying to get better at and work the skils

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Comments Off on January 28 2014

January 28 2014

4 Rounds Evens- 5 Min to get 40/30 Calorie row 20 Toes to Bar 10 Burpees ODDS- 5 Min to get 2 Rounds 200m shuttle 10 Ball Slams *score = completed rounds

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Comments Off on January 27 2015

January 27 2015

CFO WOD: Deadlift 3,3,3,3,3 30/20/10 KB snatches 53/35 Box Jumps 24/20 400m run

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Comments Off on Chaos at the Capital 2015 – Rx Division Results

Chaos at the Capital 2015 – Rx Division Results

Thank you all for coming out!  Another successful Chaos at the Capital, and none of it is possible without our brave competitors. MENS RESULTS WOMENS RESULTS

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Comments Off on January 26 2014

January 26 2014

CFO WOD: 10 Min OTM 2 Squat Cleans AHAP 15 Min to get 200 Double Unders 100 WallBalls 20/14 Max rep Muscle Ups *scale Options Dubs - 300 Singles Muscle Ups - CTB Pull Ups/Pull Ups/ Ring Dips

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Comments Off on Chaos at the Capital 2015 – Scaled Division Recap

Chaos at the Capital 2015 – Scaled Division Recap

Great turn out today for the Chaos @ the Capital Scaled Division.  All athletes were pushed to their limits and a few lucky winners walked away with beer to-boot.       See ya all in the morning for the ol' Rx Division. -K

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Comments Off on January 23 2014

January 23 2014

CFO WOD 15 Min OTM 1- 200m run 2- 5 Overhead Squats 115/75 3- 10 Burpees

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Comments Off on January 22 2014

January 22 2014

CFO WOD: Strict Press 5,5,5 Push Press 3,3,3 Jerk 1,1,1 *you MUST increase weight across all 9 sets starting with the first strict press and finishing with the last jerk.

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Comments Off on January 21 2014

January 21 2014

CFO WOD: Partner Up Today! 20 Min AMRAP Partners will rotate thought movements 300m row 30 DUBs 15 Ball Slams

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