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Comments Off on September 30 2016

September 30 2016

CFO WOD: Partner Up: break Up However 50 Cal Row 100 DUBs 50 Deadlift 185/125 25 Bar Muscle Ups 50 Cal Row 80 DUBs 40 Deadlift 185/125 20 Bar Muscle Ups 50 Cal Row 60 DUBs 30 Deadlift 185/125 15 Bar Muscle Ups 50 Cal Row *CTB,Pull Ups, Ring Rows is scale options Accessory: 2x 15 DB Curls 15 Plate Punches 15 DB Sit Ups

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Comments Off on September 29 2016

September 29 2016

CFO WOD: 5x1 Snatch 80% 5,5,5 Overhead Squat For Time!!!! AFAP! 50 Cal Assault Bike.

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Comments Off on September 28 2016

September 28 2016

CFO WOD: 20 Min OTM Odd- 1-5 floor press @ BW Even- 1-5 Muscle Ups or ring Dips *score= total reps Accessory: 3x 10 Shoulder complex Front raises Side raises Rear flys

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Comments Off on September 27 2016

September 27 2016

CFO WOD: Here's what you need to know! Clean and Jerks And Running! It's a lot to write out. 35 Min Time Cap!

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Comments Off on September 26 2016

September 26 2016

CFO WOD: Back Squat 3x5 70% 7 Min AMRAP 3 Toes to Bar 3 Hang Squat Clean 185/125 Accessory: 3x 10 Pistols (step Back lunges) 10 Push Ups

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Comments Off on September 23 2016

September 23 2016

CFO WOD: Partner Up: break up any way 400m run together 50 Snatches 135/95 400m run together 40 Clean and Jerk 135/95 400m run together 30 Muscle Ups/CTB 400m run together Accessory: 3x 10 banded Tricep extension 20 ABMAT sit ups 10 Gymnastic Push Ups

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Comments Off on September 22 2016

September 22 2016

CFO WOD: Front Squat 3x3 4x 4 min Assault Bike/row for average Watts 1 Min rest We will be doing calculations after to get your endurance score. Remember this score!!

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Comments Off on September 21 2016

September 21 2016

CFO WOD: 2 Rounds 21 Ring Dips 21 CTB 18 HSPU 18 Pull Ups 15 Push Ups 15 VUps 4 min rest Accessory 3x 10 Floor Press 10 Bent Over Row

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Comments Off on September 20 2016

September 20 2016

CFO WOD: Min 0-5: 5 min to get 800m run Min 2-25: 20 Min OTM Odd- 3 Deadlifts 275/185 Even- 1 Rope Climb Min 25-30: 5 Min to get 800m run

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Comments Off on September 19 2016

September 19 2016

CFO WOD: 3 Rounds 10 Hang Squat Cleans 135/95 15 BF Burpees 10 Push Jerks 135/95 15 Toes to bar Accessory: 3x 10 plate Bent Over Row 10 plate OH Tricep Extension 10 Plate steering wheels

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