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Comments Off on December 31 2015

December 31 2015

CFO WOD: E90sec 12/14/16/18/20 WallBalls Remaining time each round max rep Row 5 Min Rest 7 Min AMRAP 30 Double Unders 15 Snatches 75/55

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Comments Off on December 30 2015

December 30 2015

CFO WOD: Round 1 800m/2 min rest/600m/2 min rest/400m run 15 KB Swings 53/35 + 15 Box Jumps 20" during 2 min rest periods 3 min rest Round 2 600m/2 min rest/400m/2 min rest/200m run 10 KB Swings 61/44+ 15 Box Jumps 24" during 2 min rest periods 3 Min rest Round 3 400m/2 min rest/200m/2 min ...

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Comments Off on December 29 2015

December 29 2015

CFO WOD: 3x10 back squat 80,70,60% 21/15/9 @ 135/95 Hang clean Push press walking lunge

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Comments Off on December 28 2015

December 28 2015

CFO WOD: 12 Min Gymnastics Skill and prep 12 Min OTM 1- 15 Pull Ups 2- 15 Burpees 3- 10 CTB 4- 10 Burpees 5- 5 Bar MUs 6- 5 Burpees Repeat but in reverse.

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Comments Off on December 24 2015

December 24 2015

Merry Christmas to all of our amazing CFO peops. We love you guys and hope your days are merry and bright. CFO WOD: Elf Toy Shop- elves must work together A) 5 Rounds - teams of 3 1 Min Max Cal Airdyne 1 Min max wallBall 1 min Max Hang Clean 135/95 1 Min ...

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Comments Off on December 23 2015

December 23 2015

CFO WOD: 10 Min Gymnastic Skill 21-15-9 Floor Press @ BW Pull Ups *challenge=add ring dips after pull Ups

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Comments Off on December 22 2015

December 22 2015

CFO WOD: 10 Min Gymnastic skills 4 Rounds 50 Double Unders 400m run 10 Burpee Box Jump Overs 24/20 *2 Min rest between rounds

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Comments Off on December 21 2015

December 21 2015

CFO WOD: 12 Days of Barbell Xmas RX 95/65 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerk 10 Hang Power Snatch 11 Overhead Squat 12 Sumo Deadlift High Pull *this is completed in ascending order 1/1,2/1,2,3/1,2,3,4/1,2,3,4,5/etc. goal is to hold on to bar as long as possible ...

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Comments Off on December 18 2015

December 18 2015

CFO WOD: Gymnastics Skill 15 Min OTM 1-200m run 2-15 WallBalls 20/14 3-10 Pull Ups

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Comments Off on December 17 2015

December 17 2015

CFO WOD: record fastest and slowest rounds 3 Rounds 600/550 m row 10 Box Jumps 30/24 5 Hang squat Snatches 115/75 *2 min rest between rounds 5 Min Rest For time: 21-15-9 KB swings 61/44 Burpees

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