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Comments Off on August 1 2016

August 1 2016

CFO WOD: Back Squat 5,5,5,5,5 *start at 50% and increase weight each set 7 Rounds for time 3 weighted Pull Ups 20/10 5 Strict Pull Ups 7 Kipping Pull Ups *stay on bar as long as possible (Don't worry... As always I have scaling options) 3x20 weighted ABMAT sit Ups

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Comments Off on July 29 2016

July 29 2016

CFO WOD: 8 Min AMRAP 8 Hang Power Snatches 95/65 1 Rope Climbs *alternate Rounds for 8 Min 2 Min Rest 8 Min AMRAP 5 STO 165/115 10 Toes to Bar *alternate rounds Accumulate 30 shoulder taps

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Comments Off on July 28 2016

July 28 2016

CFO WOD: Front Squat 1x Max reps If you hit 15+ last week add 10# If you hit 10-14 last week add 5# If you hit 9 or less keep same weight Teams of 3 For Time 300cal Assault Bike rotating every 10 Cals 3 Synchro Burpees every ...

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Comments Off on July 27 2016

July 27 2016

CFO WOD: 30 Weighted ring dips 10/8 (weighted push Ups) 50 Hand Stand Push Ups (Box HSPUs) *this workout starts with a 200m run and everytime you break you must run a 200m run. For time 100 Hollow 100 Superman

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Comments Off on July 26 2016

July 26 2016

CFO WOD: 10 Min E2Min Hang Squat Cleans 1- 10@135/95 2- 8@165/115 3- 6@185/125 4- 4@205/135 5- 2@225/145 4 Rounds 1 Min Max Cal Row 30 Sec Rest 90 Sec AMRAP- 3 Power Cleans 135/95, 6 Box Jump Overs 24/20

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Comments Off on July 25 2016

July 25 2016

CFO WOD: Overhead Squats 3RM 3x3 @ 90% of 3RM For time: 75 Double Unders 55 WallBalls 20/14 35 Pull Ups 3x20 VUps

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Comments Off on July 22 2016

July 22 2016

Partner Up: 10 Rope Climbs 50 Double Unders -A 30 Deadlifts 225/155 50 Double Unders-B 50 OHS 115/75 50 Double Unders-A 30 Deadlifts 50 Double Unders-B 10 Rope Climbs *break Up However between the two of you except for Dubs.

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Comments Off on July 21 2016

July 21 2016

CFO WOD: 1x Max rep Front Squat 70% Teams of 3: 3000m row Switching partners every 100m 3 synchro Burpees every transition Time cap is 20 min

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Comments Off on July 20 2016

July 20 2016

CFO WOD: For time 800m run --------------- 2 rounds 30 Ring Dips 100m sprint 20 HSPUs 100m sprint 10 STO 135/95 100m sprint ---------------- 800m run * if you break up ant movement you must run 50m

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Comments Off on July 19 2016

July 19 2016

CFO WOD: 10 Min E2Min Hang Squat Cleans 1-10 @ 115/75 2- 8 @ 135/95 3- 6 @ 165115 4- 4@ 185/125 5- 2@ 205/135 *hit the exact same weight progression you hit for the first 5-1 For time 3 rounds 10 cal assault Bike 10 Power cleans 135/95 2 Min Rest 3 rounds 10 KB swings 53/35 10 Box ...

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