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Comments Off on November 1 2017

November 1 2017

CFO WOD: 15 Min OTM Odd- max rep Floor Press @ Body weight Even- Dbl KB rack Hold 53/35 *must hold for the minute. If you drop you owe a penalty Burpee at the end 5 Min Rest 50 Burpee T2B *7 Min Cap Accessory: 3x 10 DB Curls 10 DB Shrugs

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Comments Off on October 31 2017

October 31 2017

CFO WOD: Power Clean 2,2,2,2 *end at 70% For time Double DT 10 Rounds 12 Deadlift 9 Hang Clean 6 Jerk 155/105

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Comments Off on October 30 2017

October 30 2017

CFO WOD: WOD: Back Squat 3x5 +10 last time For time 3 Rounds 50 WallBalls 25 DB Snatches 55/35 100m run Accessory: 3x 10 Gymnastic Push Ups 20 Hollow Rocks

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Comments Off on October 27 2017

October 27 2017

CFO WOD: Partner Up and Get After it 30 Rounds - Alternating Movements 2 Muscle Ups (CTB, Pull Up) 5 Jerks 115/75 10 Box Jumps 24/20 Accessory: 100 Hollow Rocks 50 Plate BOR

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Comments Off on October 26 2017

October 26 2017

CFO WOD: 5,5,5,5 Front Squats Work to Last set of 5 at 70% 4x 3 Min to get 750/600m Row 2 Min to get 30 Burpees 1 Min Rest

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Comments Off on October 25 2017

October 25 2017

CFO WOD: WOD: 20 Min OTM Odd- 20 DUBs & max Rep HSPU Even- 2 Rope Climbs Accessory: 3x 10 DB Curls 10 DB OH ext 20 ABMAT Sit Ups

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Comments Off on October 24 2017

October 24 2017

CFO WOD: Deadlift 1,1,1 *middle single should be heaviest 3 from two weeks ago 2x 7 Min AMRAP 12 Deadlift 115/75 9 T2B 6 Snatches 115/75 *3 Min Rest between AMRAP

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Comments Off on October 23 2017

October 23 2017

CFO WOD: Floor Press 5,3,1,1,1 For time 10/20/30 Thruster 135/95, 96/65, 75/55 Calorie Assault Bike Accessory: 3x Max Rep Ring Dips 30 sec Rest Max rep VUps 30 sec Rest

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Comments Off on October 20 2017

October 20 2017

CFO WOD: Partner Up: 16 Minute AMRAP - alternating Minutes. 4 Hang Snatches 95/65 8 HSPUs (push ups when get to failure... don’t screw your partner over!! ) Gymnastic accessory: 3x 5 Tuck to Invert 10 Ring Dips 20 Hollow Rocks

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Comments Off on October 19 2017

October 19 2017

CFO WOD: Front Squat 3RM For time 100/80 Cal Row 50 Burpees 100/80 Cal Assault Bike

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