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Comments Off on December 1 2016

December 1 2016

CFO WOD: 12 Min OTM 2 Front Squats 80% 3 min Rest 20 Min E2Min 200M run 10 Burpees

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Comments Off on November 30 2016

November 30 2016

CFO WOD: WOD: 50/40/30/20/10 Waiter carry Lunge 53/35 5/4/3/2/1 Muscle Up or 10/8/6/4/2 CTB Pull Ups Accessory: 2x 10 Floor press 20 Ring Dips 20 superman

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Comments Off on November 29 2016

November 29 2016

CFO WOD: Hang Snatch 3,3,3,3 all at 75% For time 400m Run 80 DUBs 20 Power cleans 135/95 400m run 20 Power Cleans 135/95 80 DUBs 400m run

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Comments Off on November 28 2016

November 28 2016

CFO WOD: 30 Min OTM 1) 3 Back Squats 85% 2) 5 Box Jumps 30/24 3) 1 Rope Climbs 4) 10/8 cals Assault Bike 5) Rest Accessory: 3x 10 Banded Pull Aparts 10 DB Curls 10 Hollow Rocks

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Comments Off on November 25 2016

November 25 2016

CFO WOD: Gym schedule for tomorrow. Regular classes in the AM Classes at 9:15 and 10:15. An awesome and fun partner workout. Let's have some fun!

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Comments Off on November 23 2016

November 23 2016

CFO WOD: WOD: Steal the turkey WOD!! Climb the wall Tip toe through the yard Snatch the turkey Carry it home. 😊😊😊 Accessory 3x 3 Floor Press 10 Shoulder complex (front raise, side raise, rear fly)

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Comments Off on November 22 2016

November 22 2016

CFO WOD: Deadlift 3,3,2,2,1,1 75%+ For time 50 Pistols 400m run 10 Power cleans 205/135 40 Pistols 400m run 8 power cleans 30 Pistols 400m run 6 power cleans

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Comments Off on November 21 206

November 21 206

CFO WOD: 30 Min OTM 1) 3 back squat 80% 2) 10 PVC jump Over 24/20 3) 5 HSPU 4) 250/200m row 5) Rest Accessory: 3x 15 ABMAT sit Ups 15 DB Strict Press 15 DB Bent Over Row

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Comments Off on November 18 2016

November 18 2016

CFO WOD: Partner Up Friday!!!!! Break up however choose 3 Rounds 100 Wallballs 20/14 100 Burpees 200 Double Unders Accessory: 3x 10 Ring Push Ups 10 Banded Pull Aparts 10 VUps

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Comments Off on November 17 2016

November 17 2016

CFO WOD: OverHead squat 3,3,3 Front Squat 3,3,3 Each of the 6 sets should increase weight 3x 300m shuttle 2 min rest

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