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Comments Off on May 1 2015

May 1 2015

CFO WOD: 1 Min max rep Pull Ups 1 Min rest 2 Min max rep Clean & Jerk 165/115 1 Min Rest 3 Min Max rep WallBall 20/14 1 Min rest 4 Min max Calorie Row 1 Min rest 3 Min Max rep WallBall 20/14 1 Min rest 2 Min max clean and Jerk 165/115 1 Min ...

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Comments Off on April 30 2015

April 30 2015

CFO WOD: SQUAT PARTY 2.0!!! OTM until failure 2 then 1 Back Squat Guys > than 275 1RM start at 155 and add 10#s every min until 245 then complete 1 squat and add 5#s until failure < than 275 1RM start at 95 and add 10#s every min until 185 then complete 1 squat and ...

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Comments Off on April 29 2015

April 29 2015

CFO WOD: Weighted Pull Ups 3,3,3,3,3,3,3 (Increase Weight) Weighted Push Ups 3,3,3,3,3,3,3 (increase weight) Partner Up 4 rounds Partner A - Max RT Arm AD pumps Partner B - 200m suitcase carry 53/35 (61/44) Once partner B returns switch *score = time and Total AD pumps

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Comments Off on April 28 2015

April 28 2015

CFO WOD: 12 Min AMRAP 3 Hang Snatches 115/75 6 Toes to Bar 9 Burpees 5 Min Rest 12 Min OTM 2 Power Snatches 80%

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Comments Off on April 27 2015

April 27 2015

CFO WOD: 3x5 strict press 70%+ 3xmax strict pull-ups. 2 rounds 400m sprint 20 Thrusters 95/65 400m sprint 20 DUBs Squat 5 @ 70% 3 @ 80% 1+ @90%

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Comments Off on April 24 2015

April 24 2015

CFO WOD: 3 rounds 3 Min to get 200m run 10 Snatches 135/95 200m run 2 min rest 3 min to get 200m run 1 rope climb 200m run 2 min rest *score=completed rounds out of 6

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Comments Off on April 23 2015

April 23 2015

CFO WOD: SQUAT PARTY!!! OTM until failure 2 Back Squat Guys > than 275 1RM start at 155 and add 10#s every min until 245 then add 5#s until failure < than 275 1RM start at 95 and add 10#s every min until 185 then add 5#s until failure Ladies > than 185 ...

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Comments Off on April 22 2015

April 22 2015

CFO WOD: 10 MIN OTM Odd- 2 strict MUs Even- 10 V-ups 20 Min AMRAP Buy in - 500m row "Mary" 5 HSPUs 10 Pistols 15 Pull Ups Cash Out- 500m row *must be completed before the 20 min is up to count *will be the last thing you do in 20 min timeframe

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Comments Off on April 21 2015

April 21 2015

CFO WOD: 5 rounds 7 deads 275/185 14 Burpees 6x 1 clean + 1 hang clean+ 1 jerk 2 min rest between sets

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Comments Off on April 20 2015

April 20 2015

CFO WOD: 3 rounds 30 sec kip swing 30 sec rest 30 sec plank hold 30 sec rest Squat 3,3,3+ 80% 8 rounds 100m sprint 8 KB swings 53/35 (scale up option of 61/44) 5 Plyo Push Ups 3x3 squat snatch 70%+

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