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Comments Off on October 1 2015

October 1 2015

CFO WOD: Front Squat 5x3 70% "Fran" 21/15/9 Thrusters 95/65 Pull Ups

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Comments Off on September 30 2015

September 30 2015

CFO WOD: 5x for skill not time 5 HSPUs 10 Kip Swings 10 Pistols 3x 150m shuttle 10 KB swings 61/44 20 Push Ups 2 Min rest between rounds Score fastest and slowest times

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Comments Off on September 29 2015

September 29 2015

CFO WOD: 4x3 Clean and jerks up to 70% 5 rounds 7 deadlifts 275/185 21 Dubs

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Comments Off on September 28 2015

September 28 2015

CFO WOD: Back Squat 3x5@70% For time: 21 Pull Ups Squat snatches 95/65 Burpees 15 CTB pull Ups Squat Snatches 115/75 OTB Burpees 9 Bar Muscle Ups Squat Snatches 135/95 Burpee Box Jumps 24/20

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Comments Off on September 25 2015

September 25 2015

CFO WOD: Skill work Kip Swings 3 OTM for 5 minutes 7 Min AMRAP 3/6/9/12/.... Hang cleans 135/95 Toes to bar 2 Min rest For Time: Descend starting from where you finished back to threes

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Comments Off on September 24 2015

September 24 2015

CFO WOD: The Ghost 3.0 6 rounds 1 min max cal row 1 min max UNBROKEN WBs 1 Min max Burpees 1 Min rest Score = total reps

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Comments Off on September 23 2015

September 23 2015

CFO WOD: 2x Max rep Ring Dips 5 Rounds for time 10 Floor Press 135/95 10 Floor Wipers (1 each side=1) 5 Min Rest 5 Min OTM 1 Rope Climb

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Comments Off on September 22 2015

September 22 2015

CFO WOD: 20 Min E2min 200 M Shuttle 5 Burpee Box Jump overs 24/20 *if you miss a round you must take next round off *score = completed rounds out of 10 3x3 hang snatch 65% Focus on bar speed

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Comments Off on September 21 2015

September 21 2015

CFO WOD: 5 Rounds for time 10 Back Squats at BW 10 Deads @BW 30 Double Unders 3 Rounds. Max rep Pull Ups 30 sec rest Max rep Push ups 30 sec rest *score=total

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Comments Off on September 18 2015

September 18 2015

Reminder.... There will be only 9AM class in Saturday. No 10:00 CFO WOD: 18 Min AMRAP 200m run 5 Toes to Bar 3 Power Cleans 165/115 1 Front Squat 165/115 Back Squat 5RM

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