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Comments Off on December 1 2017

December 1 2017

CFO WOD: Partner Up- 30 Rounds for time- alternating Movements 9 WallBalls 6 Deadlifts 275/185 3 Hand Stand Push Ups Accessory: 10-1 Hollow rocks Push Ups

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Comments Off on November 30 2017

November 30 2017

CFO WOD: Front Squat 3x3 70% 20 Min E2Min 15/12 Cal Assault Bike 100m run

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Comments Off on November 29 2017

November 29 2017

CFO WOD: 5x3 Min AMRAPs 12 KB Swings 53/35 24 Double Unders 6 Burpees 6” target Accessory: 100 Hollow Rocks for time

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Comments Off on November 28 2017

November 28 2017

CFO WOD: Hang Snatch 2,2,2,2 “Amanda Runs” 9/7/5 Muscle Ups Squat Snatches 135/95 400m Run

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Comments Off on November 27 2017

November 27 2017

CFO WOD: Back Squat 3x5 +5#s last 3/6/9/12/9/6/3 Shoulder to overhead 115/75 5 Strict Pull Ups & 10 Box Jumps 24/20 after each round Accessory: 3x 20 VUps 20 Push Ups

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Comments Off on November 22 2017

November 22 2017

CFO WOD: 2 Rounds 3 Min to get 750/600m Row 3 Min to get 600m Run 3 Min to get 45 Burpees 3 Min Max Cal Assault Bike (Min goal 30/25) 3 Min Rest Score will be total calories on Assault Bike Accessory: 100 Hollow Rocks 50 KB High Pulls

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Comments Off on November 21 2017

November 21 2017

CFO WOD: 10/9/8/7/6/5/4/3/2/1 Deadlift 224/155 1 Round of Nate Nate=2 MUs, 4 HSPUs, 8 KB Swings 70/53

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Comments Off on November 20 2017

November 20 2017

CFO WOD: Back Squat 3x5 reset back 20#s from last week For time 1000m Row 50 OHS 115/75 25 Hang power Cleans 115/75 Accessory: 3x 10 DB Press 10 DB BoR 20 ABMAT Sit Ups

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Comments Off on November 17 2017

November 17 2017

CFO WOD: For time 10/9/8/7/6/5/4/3/2/1 Snatches 95/65 OH Lunge 95/65 200m Row Accessory: 50 Russian Twists 50 Gymnastic Crunch 50 DB shrugs

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Comments Off on November 16 2017

November 16 2017

CFO WOD: 4x 3 Minutes to get 600m Run 2 Min to get 30 Burpees 1 Min Rest

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