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Comments Off on April 1 2016

April 1 2016

CFO WOD: For time 50 cal row 40 WallBalls 30 Pull Ups 20 alternating KB snatches 53/35 10 Muscle Ups/ring dips 20 alternating KB snatches 53/35 30 Pull Ups 40 WallBalls 50 Cal Row *30 Min time cap

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Comments Off on March 31 2016

March 31 2016

CFO WOD: 5 rounds 5 front squats @ 10 RM 200m run 52 Dubs 2 min rest between.

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Comments Off on March 30 2016

March 30 2016

CFO WOD: 4 Rounds 25 Cal Assault Bike 25 KB Swings 53/35 4 Rope Climbs

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Comments Off on March 29 2016

March 29 2016

CFO WOD: Deadlift 5,5,3,3,1,1,1 *start at 70% and increase each set 10 Mim E2Min Max rep Hang Cleans 155/105 Max rep Push Ups

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Comments Off on March 28 2016

March 28 2016

CFO WOD: Back Squat 5,3,max reps at 20RM or 70% if they don't have 20RM 21-15-9 STO 115/75 Box Jump Pull Up 400m run

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Comments Off on March 25 2016

March 25 2016

Well Alright!! I guess what better way to have the CFO Friday Night Shenanigans than to have this hellishness of a workout back for one more round. Thruster and Burpees oh My. At least we will all be there to help cope with the pain. Don't ...

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Comments Off on March 24 2016

March 24 2016

CFO WOD: Partner up 20 Min AMRAP Partner A 20 cal row Partner B Max OTB Burpees When hit 20 cals switch. Once each person has hit 20 cals that completes a round. Score is rounds and Burpees

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Comments Off on March 23 2016

March 23 2016

CFO WOD: Floor press 3x10@20RM 15 Min AMRAP 400m run 10 Alternating split jerks 135/95 40 Double Unders

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Comments Off on March 22 2016

March 22 2016

CFO WOD: 15 Min OTM 1- 5 Muscle Up Transitions or 5 Ring Dips 2- 1 Hang Clean+1 Power Clean+1 Squat Clean 3- 100m sprint 3 Rounds 10 Pull Ups 15 Push Ups 20 sit ups 25 Squats

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Comments Off on March 21 2016

March 21 2016

CFO WOD: Front Squat 15rm 2x10@15rm Strict Press 10RM 4 rounds 20/15 cal assault bike 15 Thrusters 95/65 10 Box Jumps 24/20 1 Min Rest

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