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Comments Off on September 1

September 1

CFO WOD: Partner Up 5 Rounds 1 Min to get max meters rowed 1 Min to get 15 KB swings 61/44 *must stop rowing at minute but partner must finish Kb swings in order to switch Deadlift 10x2 start at 80% and increase each set

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Comments Off on August 31 2015

August 31 2015

CFO WOD: 3x Max rep Back Squat @ BW 2 Minute rest between sets *score = total reps 5 Min AMRAP Burpees Box Jumps 24/20 2 Min Rest 5 Min AMRAP 100m sprint 5 cleans @ 75% BW

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Comments Off on August 28 2015

August 28 2015

CFO WOD: 20 Min AMRAP 400m run 5 Muscle Ups/CTB pull Ups 5x1 strict press. 90%+

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Comments Off on August 27 2015

August 27 2015

CFO WOD: 100 Back Squats @ 135/95 E4Min starting at 0:00 250/200M row

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Comments Off on August 26 2015

August 26 2015

CFO WOD: Accumulate 5 Minutes of HS position plank hold in as few sets as possible. Keep it Perfect. Hands and feet on plates. (substitute is Push Up plank hold) 4 Rounds Floor Press @BW 1,2,3,4,5,.... until Failure - 10 sec rest between sets 50M Plate Pinch Carry 45/25 1 Min Rest *scored as such ...

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Comments Off on August 25 2015

August 25 2015

CFO WOD: 10 Minutes 1 min to get 20 Burpees 1 Min rest *YOU MUST GET 20 Burpees!!! Push yourself!!! 5 min rest 20 Min OTM ODDs - 10 Double Unders +1 Squat Snatch AHAP EVENs - 5 Box Jumps 24/20 + 1 Squat Snatch AHAP

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Comments Off on August 24 2015

August 24 2015

CFO WOD: 400m run 15 Clean and jerk 155/105 15 pull Ups 200m run 10 clean and jerk 10 pull ups 200m run 5 clean and jerk 5 pull ups 400m run 3x10 Back Squats @BW 30 seconds rest between sets with bar back

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Comments Off on Week August 16-21

Week August 16-21

CFO WODs for rest of week: Tuesday: 10.9.8.7.6.5.4.3.2.1 Snatch 115/75 Ring Dips Deadlift 5,3,3,1,1,1 Wednesday: OTM 24 Minutes  1- 12 Pull Ups 2- 100m sprint 3- 6 CTB pull Ups 4- 200m sprint  5- 3 Bar Muscle Ups 6-100m sprint Thursday: Every 2 Minutes for 20 Minutes  5 Back Squats 70% 25 Double Unders  Friday: For time  1000m row  80 Lunges  60 KB swings  40 Burpees 20 Clean & jerk 135/95

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Comments Off on August 14 2015

August 14 2015

CFO WOD: 9 Min E90sec 2 Cleans *start at 70% and increase weight each set 3rounds 3 Min AMRAP 3 Cleans 165/115 5 Box Jumps 24/20 *1 min rest between rounds Restart each round with cleans

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Comments Off on August 13 2015

August 13 2015

CFO WOD: Partner Up For Time 3500/3000m row Partner A row for Meters Partner B completed one round of 15 Thrusters 95/65 15 Burpees Once partner B completes round you will switch and partner A will complete 1 Round This will continue until you have reached 3500/3000m.

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