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Comments Off on July 31 2015

July 31 2015

CFO WOD: 3 Rounds 7 OHS 95/65 21 Double Unders 2 Min Rest 3 Rounds 7 front Squats 115/75 21 Box Jumps 24/20 2 min rest 3 Rounds Back Squat 135/95 21 Lateral Bar Hops

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Comments Off on July 30 2015

July 30 2015

CFO WOD: Partner workout 800/400/200/100/100/200/400/800m run Partners alternate through the runs while the other rows for max meters. Score is time and meters. Looks like this A runs 800/B rows B run 400/ A rows A runs 200/b rows B runs 100/A rows A runs 100/b rows B runs 200/A rows A runs 400/b rows B runs ...

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Comments Off on July 29 2015

July 29 2015

CFO WOD: 5 Min OTM 10' HS walk Or 1 wall walk 2 Min Rest 30 Min OTM 1- 5 Floor Presses 185/115 2- 5 Burpees 3- Muscle Ups-( 1-weighted, 2-strict, 3-Kipping.... You pick which one) *3 Banded MUs is scale

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Comments Off on July 28 2015

July 28 2015

CFO WOD: 4 rounds (start at 50%) 1 clean 2 unbroken cleans 3 unbroken cleans 4 unbroken cleans 5 unbroken cleans 200m run 2 Minute rest Add weight and repeat round 20 Minute time cap If you fail to keep unbroken you count a 10 Burpee penalty to be completed at the end. 3x 10 Toes ...

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Comments Off on July 27 2015

July 27 2015

CFO WOD: 5 Rounds 25 Back Squats 95/65 25 KB Swings 53/35 3x5 strict press 75% Max rep Ring rows between sets

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Comments Off on July 24 2015

July 24 2015

CFO WOD: 10 Min to run 1 Mile run At 10 start 10 Min OTM 3 Front Squats 75% 6 Push Ups At 20 Mile run for time.

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Comments Off on July 23 2015

July 23 2015

CFO WOD: Main 3x 5 Banded Muscle Up progression For reps 5 min max meters rowed 4 Minutes max WallBalls 20/14 3 Minute Max cleans 135/95 2 minute max OH walking lunge 45/35 1 Minute max Meters rowed

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Comments Off on July 22 2015

July 22 2015

CFO WOD: Partner Up!! "You Go I Go Mania" 4 rounds- all performed in you go I go fashion 100 Airdyne Pumps- (25,25,25,25) 2 Rope climbs -(1,1) 41 alternating KB swings 53/35 41 alternating Burpees 2 Rope climbs -(1,1) 100 AIrDyne pumps (25,25,25,25) 2 Min rest between rounds *score= fastest and slowest rounds

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Comments Off on July 21 2015

July 21 2015

Reminder there will not be a 12:00 class today. Thanks. Normal hours otherwise. CFO WOD: 16 Min E4Min 400m run AMRAP 3 Squat Snatch 70% 6 Box Jumps 24/20 *conitnue rounds from where you left off previously. *score = total Rounds 4x3 Jerk 70%+

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Comments Off on July 20 2015

July 20 2015

CFO WOD: 5-10-15 Back Squats 225/135 Push Ups Pull Ups 2 minute rest 200 Double Unders 2 minute rest 15-10-5 Pull Ups Push ups Back Squats 225/135 3x 10 GHD sit Ups Max Ring support hold

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