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Comments Off on December 30 2016

December 30 2016

CFO WOD: Partner Up - 25 Min AMRAP 5 Min max cal row 20 min AMRAP A- AMRAP Cindy - 5 pulls Ups, 10 Push Ups, 15 Squats B- 5 Squat Snatch 115/75 (95/65) *rotate every time 5 Snatches are complete and continue AMRAP Score = total cals, total round, total snatches Accessory: 3x 10 DB Curl 10 DB ...

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Comments Off on December 29 2016

December 29 2016

CFO WOD: Front Squat 15 Reps @75% with a 15 sec rest between each rep For time 1 Mile Run 50 Burpees to 6" target

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Comments Off on December 28 2016

December 28 2016

CFO WOD: 20 Min AMRAP 2 Muscle Ups 4 Floor Press @Bw 8 KB Swings 53/35 Or 2 Floor Press @ BW 4 Toes to Bar 8 KB swings 53/35 Accessory: 3x 10 Plate Punch 20 Hollow Rocks 10 Shoulder Shocker

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Comments Off on December 27 2016

December 27 2016

CFO WOD: 30 Min OTM 1) 15 Thrusters 95/65 (65/35) 2) 15 Pull Ups (jumping) 3) Rest 4) 15/12 Cal Assault Bike 5) Rest 6) 10 Cleans 135/95 (95/65) 7) 10 HSPUs (HRPUs) 8) Rest 9) 20/15 Cal Row 10) Rest

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Comments Off on December 26 2016

December 26 2016

Remember block schedule 11:15,12:15,1:15 CFO WOD: 10/8/6/4/2 Back Squats 275/185 20/16/12/8/4 Box Jumps 24/20 10/8/6/4/2 Deadlift 275/185 * yes you are going to strip weight to get back up on rack. 😊

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Comments Off on December 23 2016

December 23 2016

Let's have some fun today. Come and get your Christmas spirit going with the 12 Days of Outlaw christmas. We've done this one a few times. It's a good burner. Miss you guys. Merry Christmas. For time 1 Clean & Jerk 225/150 (185/125) 2 Muscle-Ups ...

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Comments Off on December 22 2016

December 22 2016

CFO WOD: Front Squat 3RM 20 Min E2Min 200m run 250/200m Row *testing out the engine. If you gotta take a round off so be it. 5 out of 10 will be a good score.

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Comments Off on December 21 2016

December 21 2016

CFO WOD: 21-18-15-12-9-6-3 KB Swings(American) 61/44 Ring Dips Weighted VUps 15/10 Accessory: 3x 10 DB Arnold Press 10 DB Shrug 10 Banded Press

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Comments Off on December 20 2016

December 20 2016

CFO WOD: WOD: Hang Snatch 1,1,1,1,1 For time 400m run 10 Snatches 115/75 400m run 10 Snatches 135/95 400m run 10 Snatches 155/105 400m run

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Comments Off on December 19 2016

December 19 2016

CFO WOD: 30 Min OTM 1) 5 Back Squats 225/135 5 Pull Ups 2) 20 Double Unders 3) 5 Deadlift 225/125+ 5 Burpees 4) 20 Double Unders 5) 5 Floor Press 225/95+ 5 T2B 6) Rest Accessory: 3x 10 Gymnastic Push Ups 10 Weighted ABMAT sit Ups 10 Plate Bent Over Row

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