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Comments Off on February 1 2017

February 1 2017

CFO WOD: 20 Min AMRAP 30 Cal Assault Bike 30 Burpee Muscle Ups (30 Burpee Pull Up/T2B complex)

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Comments Off on January 31 2017

January 31 2017

CFO WOD: 30 Min OTM 1) 15 WallBalls 20/14 + 15 Push Ups 2) 1 Bear Complex 155/105 3) rest 4) 1 Bear Complex 5) 15 KB Swings 53/35 + 30 Double Unders 6) rest (*scale= reps of 10+10 & 10+20) *bear complex= 1 Power Clean, 1 front squat, 1 sto, 1 back squat, 1 rack sto * speed bear= ...

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Comments Off on January 30 2017

January 30 2017

CFO WOD: WOD: Back Squat 10RM 20 Min AMRAP 10 Barbell Lunges 115/75 200 M run 10 Box Jumps 24/20 200m run Accessory: 3x 10 Bent Over Row Max Push Ups 10 VUps

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Comments Off on January 27 2017

January 27 2017

CFO WOD: Partner Up Friday yay!! 20 Min AMRAP alternating rounds 7 Cleans 135/95 21 Cal Row *plenty of rest so get after the round!!!! Accessory: 3x Max rep Push Ups Max rep strict Pull Ups 5 Plank walk outs

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Comments Off on January 26 2017

January 26 2017

CFO WOD: Jerk 2,2,2,2,2 Death By Thruster 95/65 Min 1= 1 Thruster Min 2= 2 Thruster Min 3= 3 Thrusters And so on until you cannot complete required amount of Thrusters in minute

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Comments Off on January 25 2017

January 25 2017

CFO WOD 500/400/300/200/100 Shuttle Run 50/40/30/20/10 ABMAT Sit Ups Burpees Accessory: 3x Max Plank Hold 10 DB OH Tricep Extension

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Comments Off on January 24 2017

January 24 2017

CFO WOD 30 Min OTMish 1) 5 hang Cleans 185/115 2&3) 500/400M row 4) 10 CTB 5) rest 6) 5 Front Squats 185/115 7&8) 25/20 Cal Assault Bike 9) 10 Ring Dips 10) Rest

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Comments Off on January 23 2015

January 23 2015

CFO wOd: Strict Press 5RM 21/18/15/12/9/6/3 Back Squat 185/125 Hand Stand Push Ups (Push Ups) Accessory: 3x 10 Banded Pull Apart 25 Hollow Rocks 10 DB curls

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Comments Off on January 20 2017

January 20 2017

Sorry for the late. Price but 6:30PM class tonight is canceled CFO WOD: 2x2 Min Max Rep Hang Clean 185/125 (135/85) 2 Min rest between For time 3 Rounds 20 WallBalls 20 SDHPs 75/55 20 Box Jumps 20" 20 Push Press 75/55 20 Cal Row 1 Min Rest Accessory: 2x Max rep strict Pull Ups Max rep Push Ups 1 ...

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Comments Off on January 19 2017

January 19 2017

Somebody is Turning 41 today. Might as well make it a good conditioning WOD: CFO WOD: 4x 4 Min AMRAP Calorie Row/Bike 1 Min AMRAP Burpees

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