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Comments Off on December 16 2015

December 16 2015

CFO WOD: 20 Min Gymnastics Conditioning Partner Up 10 Min 1 Min on 1 Min off Max calorie Assault Bike

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Comments Off on December 15 2015

December 15 2015

CFO WOD: Back Squat 3x10 80%, 70%, 60% 21 Min E3Min 400m Run 3 Hang Clean 70%+ 5 Push Ups

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Comments Off on December 14 2015

December 14 2015

CFO WOD: 15 Minutes Gymnastic Skills 20/15/10/5 Shoulder to Overhead 115/75 Pistols 100m run

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Comments Off on December 11 2015

December 11 2015

CFO WOD: OHS 1RM Front squat 1rm 21-15-9 WallBalls Box Jumps

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Comments Off on December 10 2015

December 10 2015

CFO WOD: Gymnastics 15 Min Partner UP AmRaP 20 Partner A runs 800m Partner B AMRAPs 10 Calorie assault Bike 10 Burpees 20 Double Unders When partner A returns They continue on AmRaP where B left off while they run

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Comments Off on December 9 2015

December 9 2015

CFO WOD: Snatch 1RM Clean and Jerk 1 RM Then Continue on with your stronger lift to find 1RM clean or Jerk.

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Comments Off on December 8 2015

December 8 2015

CFO WOD: Gymnastics skill 5 rounds 12 walking lunges @40% BS 200m run

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Comments Off on December 7 2015

December 7 2015

CFO WOD: Squat 1RM Strict Press 1RM "Jackie" 1000m row 50 Thursters 45/35 30 Pull Ups

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Comments Off on December 4 2015

December 4 2015

CFO WOD: Gymnastic Skills 3 Rounds 10 Hang Clean 135/95 10 OTB Burpees 90 second max calorie Assault Bike 1 Minute rest

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Comments Off on December 3 2015

December 3 2015

And we end it with a bang!!! CFO WOD: You have three options on this workout and it is all based off of your mile time. 1)Sub 8 Minute Mile 3 rounds 800m run 2 Min Rest-squat 8reps 185/125,135/95,95/65 400m run 2 Min Rest-Squat 4reps 275/185,225/155,185/125 200m run 3 min rest 2)8 - 10 ...

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