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Comments Off on June 30 2017

June 30 2017

CFO WOD: 1000m Row (1000m run - 4 Block) 30 Pistols 30 Clean and Jerks 155/105 30 Pistols 1000m Row (4 block) *EMOM 3 OTB Burpees *if you run you owe 12 Burpees immediately when you come in the door Accessory: 3x 10 DB Curls 10 DB kick Backs 10 Shoulder Shockers

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Comments Off on June 29 2017

June 29 2017

CFO WOD: 10 Min AHAP 2 Hang Squat Snatches AHAP for time 20-15-10-5 Unbroken OHS 95/65

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Comments Off on June 28 2017

June 28 2017

CFO WOD: 4x Rack to Rack Carry 275/185 15 Floor Press @ 135/95 25 VUps 5 Min E30sec 6 Burpees Accessory: 3x Max Ring Dips 30 sec rest max ring rows rest as needed

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Comments Off on June 27 2017

June 27 2017

CFO WOD: Deadlift 1xmaxreps Last week 15+ add 10#s,10+ add 5#s,5+ add 0#s For time 15 Rounds 1 Power Clean @ 5RM 2box Jumps 30/24 3pull Ups 100m run

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Comments Off on June 26 2017

June 26 2017

CFO WOD: Back Squats 1x20 @ 80% of 10 RM Push Press 10,10,10RM starting at 10RM Press Power Snatch 5,5,5,5RM 5 Min E30Sec 20 Double Unders Accessory: 100 ABMaT Sit Ups

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Comments Off on June 23 2017

June 23 2017

CFO WOD: For time 1000m Row 40 Toes to Bar 20 STOs 135/95 800m run 20 STOs 135/95 40 Toes to Bar 1000m Row Accessory: 3x Max rings Dips 10 Shoulder Shockers

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Comments Off on June 22 2017

June 22 2017

CFO WOD: 10 Min OTM 2 Hang squat Cleans AHAP! For time Front Squats 10 @ 185/125 8 @ 205/135 6 @ 225/145 4 @ 245/155 2 @ 255/165 *10 Min Cap

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Comments Off on June 21 2017

June 21 2017

CFO WOD: 20 Min OTM 1) rack Carry 225/155 2) 15 Push Ups 3) 15 Box Jumps 24/20 4) 15 ABMAT Sit Ups Accessory: 3x Max rep Floor Press 135/95 2 Min Rest

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Comments Off on June 20 2017

June 20 2017

CFO WOD: Snatch Pulls 3,3,3 80% Deadlift 1x max reps 70% 3 Rounds 8 Snatches 115/75 7 Bar Muscle Ups (CTB x2)

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Comments Off on June 19 2017

June 19 2017

CFO WOD: Back Squat 10,10,10 @80% 10RM Press 10RM Power Clean 5,5,5,5RM 5 Min E30Sec 5 Burpees Accessory: 100 Hollow Rocks

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