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Comments Off on December 1 2015

December 1 2015

CFO WOD: 12 Minute Gymnastic skills 3 Rounds 3 min to get 10 KB swings 70/53 10 HSPUs 500m row 3 min rest

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Comments Off on November 30 2015

November 30 2015

This time of year we are always honored to pay tribute to the Lakewood 4. give it your best and make sure and tell each of our Men and women in blue how much we appreciate them. CFO WOD: We are doing squats and Lakewood 4 Memorial WOD In Partners 800m ...

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Comments Off on November 25 2015

November 25 2015

CFO WOD: Gymnastics skill The Everyday Warrior WOD 4 7 min AmRaP 2Ground to OH 115/75,85/55 4 alternating pistols or WallBalls(scaled) 4 GTOH 8 Pistols or WBs 8 GTOH 16 pistols or WBs 16 GTOH 32 pistols or WBs 32 GTOH 64 pistol or WBs Etc..

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Comments Off on November 24 2015

November 24 2015

CFO WOD: Back Squat 3x5 +5#s 5 Min OTM 2 Squat Snatches 70% 1 Min Rest 5 Min Calorie Row 1 Min Rest 5 Min OTM 2 Squat Snatches 70%

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Comments Off on November 23 2015

November 23 2015

CFO WOD: 3x 5 Strict Press 70% Max rep Push Ups 2 Min rest between 3 Rounds 50m sprint before each set of pull ups 5/4/3/2/1 Pull Ups Then... 1 Minute Max Calorie Assault bike *1 Minute rest between rounds

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Comments Off on November 20 2015

November 20 2015

CFO WOD: Everyday Day Warrior WOD 3 For Time: 9 Dead Lift (RX: 275/185)(Masters, Scaled: 185/115)(Teen: 135/95) 28 Box Jumps (RX: 30″/24″)(Masters, Scaled, Teen: 24″/20″) 14 Thrusters (RX: 135/95)(Masters, Scaled, Teen: 95/65) 30 Pull-Ups (RX: C2B)(Masters, Teen: Standard)(Scaled: Ring Rows)

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Comments Off on November 19 2015

November 19 2015

CFO WOD: Back Squats 3x5 @+5#s For Time: 5 rounds 400m run @ mile pace 200m recovery jog 200m run @ mile pace 2 minute rest Scaled version 5 rounds 200m run @ mile pace 100m recvoery jog 100m run @ mile pace 2 minute rest * this should not take you longer than 30 minutes so pick your poison. If you ...

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Comments Off on November 18 2015

November 18 2015

CFO WOD: 4x3 Clean Grip DL 100% clean 5,5,5,5,5 floor press Increasing weight 15 Min OTM 1- 5 Ring Dips 2-10 Box Jumps 24/20 3-15 VUps

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Comments Off on November 17 2015

November 17 2015

CFO WOD: Gymnastic skill 500m row 2 Min rest 3 rounds 15 KB swings 30 double Unders 2 min max Burpees 2 min rest 500m row

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Comments Off on November 16 2015

November 16 2015

CFO WOD: Back Squat 3x5 @+5 15 Min AMRAP 3/3,6/6,9/9,12/12,..... Clean and Jerk 135/95 Pull Ups 100m sprint

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