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Comments Off on August 1 2017

August 1 2017

CFO WOD: 20 min AMRAP 400M run 10 DB Cleans 50/35

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Comments Off on July 31 2017

July 31 2017

For Time: 50/10/40/20/30 WallBalls 20/14 10 Push Ups 50/10/40/20/30 Double Unders *if you break on WBs you must do 5 Burpees and continue Accessory: 100 ABMaT Sit Ups 30 DB BOR

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Comments Off on July 28 2017

July 28 2017

CFO WOD; For Time 100/200/300/400 m RUN 5/10/15/20 Single DB Thruster (each arm) 50/35 Lateral Box Jump over 24/20 Bar Muscle Ups (CTB) Accessory 3x10 DB Shoulder Shocker DB oh ext

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Comments Off on July 27 2017

July 27 2017

CFO WOD: Partner You go I go For time UNBROKEN RPM Assault Bike 15/12/9/6/3 *you must stop after each set and restart next set *if during set you drop below 70/60 RPM you must stop and restart that set. That is the unbroken piece. 5 MinE30 9 Burpees

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Comments Off on July 26 2017

July 26 2017

CFO WOD: For Time 10/9/8/7/6/5/4/3/2/1 Strict Press 95/65 15 Double Unders Push Ups 15 Double Unders Accessory: 30 DB High Pulls

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Comments Off on July 25 2017

July 25 2017

CFO WOD: Deadlift 1x Max reps 15+ add 15# 10+ add 10# 5+ add 5# 25 Min E5Min 500m Row 6 Hang power Cleans 185/115 12 Pull Ups

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Comments Off on July 24 2017

July 24 2017

CFO WOD: WOD: Back Squat 1x20@10RM Jerk 5@previous 10RM, 10RM Snatch 10 Min E2Min 100m run Max rep Snatches @5RM Accessory: 100 VUps 50 DB BOR

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Comments Off on July 21 2017

July 21 2017

CFO WOD: 5/10/15/20 Assault Bike Cals DB Snatches (each Arm) 50/35 Box Jumps 24/20 Muscle Ups (ring Dips) Accessory: 3x 15 Plate Curls 15 Plate OH Tricep 15 Shoulder Shocker

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Comments Off on July 20 2017

July 20 2017

CFO WoD: Hang Squat cleans 3,3,3,3 For Reps 5 Min to get 500m Row Max Rep OHS 115/75

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Comments Off on July 18 2017

July 18 2017

CFO WOD: Deadlift 1x max reps Add weight accordingly based on previous weeks reps 15+ add 15# 10+ add 10#s 5+ add 5#s For time 21 Cal Row Snatch @60% 5RM 30 CTB 15 Cal Row Snatch @80% 5RM 30 CTB 9 Cal Row Snatch @ 5RM

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