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Comments Off on February 1 2016

February 1 2016

CFO WOD: 3x5 back squat @90% 5RM 3x5 Strict Press @90% 5RM 7 Min AMRAP 15 WallBalls 20/14 15 Burpees

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Comments Off on January 29 2016

January 29 2016

Don't forget we will be closed this weekend for the Chaos. Come down and check it out. Always a good time. We will also not be having the 6:30 class tonight so we can get things prepped for the weekend. CFO WOD 5 Rounds 15 cal row 15 Thrusters 95/65 15 ...

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Comments Off on January 28 2016

January 28 2016

CFO WOD: 0-10 min find heaviest Snatch+OHS 10-20 Min find heaviest Front Squat+Jerk Min 20 till finish NFT 3 Rounds 20 ABMAT SitUps 15 VUps 10 Toes to bar

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Comments Off on January 27 2016

January 27 2016

CFO WOD: 15 Min AmRAP Odd 3 floor press 80% Evens 5 Strict Pull Ups 2x 500m run (mile pace) 1 min rest 300m run (800 pace) 1 min rest 200m run (400 pace) 3 min rest

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Comments Off on January 26 2016

January 26 2016

CFO WOD: 3 Rounds 20/15 Calorie Row 15 hang power snatch - 95/65 10 Ring Dips 2 min rest rest 5 min 3 Rounds 30/20 Calorie assault bike 10 Deadlifts 225/155 *1 Minute Rest

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Comments Off on January 25 2016

January 25 2016

CFO WOD: Back Squat 5RM Strict Press 5RM 10/9/8/7/6/5/4/3/2/1 Hang Clean 135/95 OTB Burpees

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Comments Off on January 22 2016

January 22 2016

CFO WOD: 10 Min to find 1RM of 1 Power Clean + 1 Hang Power Clean + 1 Front Squat Metcon: 3Rounds 20 WBs 20/14 20 PC 135/95

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Comments Off on January 21 2016

January 21 2016

CFO WOD: Deadlift 5,5,3,3,1,1 Start at 70% and increase each round 800m run 400m recovery jog 800m run 400m recovery jog 800m run

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Comments Off on January 20 2015

January 20 2015

CFO WOD: 12 Min Gymnastic Skill 40/30 Cal Assault Bike Buy In Then 50/40/30/20/10 ABMAT SitUps Lateral Bar Hops

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Comments Off on January 19 2016

January 19 2016

CFO WOD: Push Press 3RM Speed 40!!! 10 Rounds 4 Burpee Pull Ups 4 Squat Lunge Lunge 135/95

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