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Comments Off on September 29 2017

September 29 2017

CFO WOD: Partner Up for Time - break up however 1000M Row 50 Thrusters 45/35 60 CTB 50 Thrusters 45/35 1000M Row Accessory; 3x 10 DB Press 10 DB Overhead Extensions 10 DB Curls

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Comments Off on September 28 2017

September 28 2017

CFO WOD: Front Squat 15x1 @70% 15 sec Rest 3x 3 Min to get 800m run 3 Min Rest

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Comments Off on September 27 2017

September 27 2017

CFO WOD: 3 Rounds max reps 1 Min Push Ups 1 Min SDHPs 1 Min Lateral Box Jumps 24/20 1 Min Burpees 1 Min to get 200m run 1 Min Rest Accessory: 3x Max HS hold Max hollow rocks

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Comments Off on September 26 2017

September 26 2017

CFO WOD: WOD: Deadlift 5,5,5 *middle 5 is same weight as last 7 20 Min AMRAP 5 Cal Row 10 Clean and Jerk 135/95 15 Pull Ups

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Comments Off on September 25 2017

September 25 2017

CFO WOD: Floor Press 5,5,5,5 20 Min E5Min 10 Back Squats 185/125 200m run 10 Back Squats Accessory: 3x Max rep Ring Rows 30 sec Rest Max rep Push Ups 30 sec Rest

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Comments Off on September 22 2017

September 22 2017

CFO WOD: Partner Up - you go I go 3 rounds 100 WallBalls in 10s 30 Cleans - however 1)135/95 2)165/115 3)185/125 Accessory: 3x 10 DB Curls 10 Shoulder Shockers 10 DB Bent Over Row

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Comments Off on September 21 2017

September 21 2017

CFO WOD: OHS 3RM Team Up...for time 30 Burpees 750/600 m Row 600m run 30 Burpees 45/36 Cal Assault Bike 600m run

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Comments Off on September 20 2017

September 20 2017

CFO WOD: 21/15/9 Floor Press@ BW Ring Dips 42/30/18 Double Unders ABMAT Sit Ups Accessory: 3x 5 HeadStand weight transfer 15 DB OH Tricep

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Comments Off on September 19 2017

September 19 2017

CFO WOD: Hang Snatch 2,2,2,2,2 5 Min AMRAP 6 Deadlift 225/155 3 Bar Muscle Ups 1 Min Rest 5 Min AMRAP 4 Deadlift 275/185 2 Bar Muscle Ups 1 Min Rest 5 Min AMRAP 2 Deadlift 315/225 1 Bar Muscle Up

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Comments Off on September 18 2017

September 18 2017

CFO WOD: WOD: Back Squat 3x5@ +10#s last time. 3 Round 10 Jerks 165/115 400m run Accessory: 3x 5 walls walks 30 Hollow Rocks

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