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Comments Off on March 1 2016

March 1 2016

CFO WOD: 4 Rounds 750m Row/800m run/40 Cal bike 30 DUBs 15 Burpees *We will do Chip Pickem FYI Accessory: 30 Ring Dips 60 VUps

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Comments Off on February 28 2017

February 28 2017

CFO WOD: Clean 1RM For Time: 20/15/10/5 Hang Squat Cleans 115/75 200M Run 5/5/5/5 Muscle Ups (CTB) 200M Run

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Comments Off on February 26 2017

February 26 2017

CFO WOD: Strict Press 1RM Push Press 1RM 3Rounds 20 Back Squat 185/125 10 HSPUs

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Comments Off on Open WOD 17.1

Open WOD 17.1

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Comments Off on February 24 2017

February 24 2017

Alright. 17.1 looks like a lot of fun and a lot of pain. Lol. Soo. It's a long one. We will have to be on it ready and loaded for everyone. We have plenty of DBs to get everyone through. Here are the Heat times ...

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Comments Off on February 23 2017

February 23 2017

CFO WOD: Alright.... tonight it starts. 5pm live show announcement. Once that comes out let the planning begin. Be smart today. If you need to rest and recover please do. If not. Get after some Front Squats. WOD: 3x3 pause Front Squats 60-70% Pick a good but challenging weight. ...

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Comments Off on February 22 2017

February 22 2017

CFO WOD: 7 Rounds 25/20 Cal Assault Bike 50 DUBs (Singles 1-1) Accessory: 3x Max HS Hold Max Plank Hold

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Comments Off on February 21 2017

February 21 2017

CFO WOD: Snatch 1RM For time 3 Rounds 1000m Row/800m run 10 Snatches 135/95 10 Cleans 135/95

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Comments Off on February 20 2017

February 20 2017

CFO WOD: Back Squat 1RM 5 Rounds FT 10 Clusters 115/75 20 Burpees Accessory: 3x10 Ring Dips Ring Rows

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Comments Off on February 17 2017

February 17 2017

CFO WOD: 20 Min Cap 25 T2B 50 DUBs 15 Squat Snatch 95/65 (75/55, 45/35) 25 T2B 50 DUBs 13 Squat Snatch 135/95 (95/65, 75/55) 25 T2B 50 DUBs 11 Squat Snatch 165/115 (135/95, 95/65) 25 T2B 50 DUBs 9 Squat Snatch 185/125 (165/115, 135/95) 25 DUBs 50 T2B 7 Squat Snatch 205/135 (185/125, 165/115) *this ...

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