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Comments Off on May 19 2016

May 19 2016

CFO WOD: Front Squat 3RM Regional WOD 7: For tim (6 Min Time Cap) 21/15/9 Thrusters 95/65 3/2/1 Legless rope climbs 50 Cal Assault Bike for time

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Comments Off on May 18 2016

May 18 2016

CFO WOD: Partner Up!!! 2 Options "Nate" 20 Min AMRAP 2 MUs 4 HSPUs 8 KB swings 70/53 *if you feel like you can do "Regional Nate" effectively talk with T Jeff or Juan *alternate through movements with your partner. No sharing load on reps 8 Min E2Min 400m Sprint

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Comments Off on May 17 2016

May 17 2016

CFO WOD: Snatch Pulls 4x3 90,95,100,100% Regional WOD 1: For time (11 Min Cap) 10 Squats Snatches 8 Squat Snatches 6 Squat Snatches 4 Squat Snatches 2 Squat Snatches 50 Cal Row For Time

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Comments Off on May 16 2016

May 16 2016

And It's regionals week! West Super Regionals takes place this weekend at the Moda center in Portland! Gonna be fun to watch if your interested. We will be having some fun with some of the workouts this week. CFO WOD: Back Squat 5RM Regional WOD ...

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Comments Off on May 13 2016

May 13 2016

CFO WOD: Friday Partner Up Day Continues For time 800m Row 30/20/10 Clean&Jerks (135/95, 165/115,185/125) 90/60/30 Double Unders 800m Row 40 CTB Pull Ups (BMU count as 2) 800m Row 100 Burpees 800m Row *break Up However

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Comments Off on May 12

May 12

CFO WOD: 1 Mile Run 5 Min Rest in which you will complete 50 OH Walking Lunges 45/25 1 Mile Run

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Comments Off on May 11 2016

May 11 2016

CFO WOD: 5,5,3,3,1,1,1 Strict Press 70%+ Between each set Max rep Pull Ups "Annie" 50/40/30/20/10 Double Unders ABMAT Sit Ups

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Comments Off on May 10 2016

May 10 2016

CFO WOD: For time: 1000m Row 1 Min Rest 30 Squat Cleans 165/115 3x300m shuttle 2 Min Rest

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Comments Off on May 9 2016

May 9 2016

CFO WOD: 12 Min OTM 2 Front Squats 80% 5 Box Jumps 30/24" 15/12/9/6/3 200m Sprint Squat Snatch 95/65

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Comments Off on May 6 2016

May 6 2016

CFO WOD: Partner Up!!!!! Preferably same sex but not required. We will be keeping time on this tomorrow! Break Up However you want. One person working at a time! For Time: 100 Double Unders 50 KB swings 44/26 40 Pull Ups 50 OHS 75/55 100 Double Unders 40 KB Swings 53/35 30 Pull ...

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