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Comments Off on December 29 2017

December 29 2017

CFO WOD: Partner Up: 24 Min AMRAP Alternating through cycles Cycle 1) Round of DT 12 Deadlifts 155/105 9 Hang Cleans 6 Jerks Cycle 2) 5 CTB 10 Push Ups 15 Squats Cycle 3) 5 CTB 10 Push Ups 15 Squats Accessory: 100 Hollow Rocks in as few sets as possible. Every Break = 10 DB Oh Extension

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Comments Off on December 28 2017

December 28 2017

CFO WOD: Strict Press 5RM 100/80/60/40/20 Double Unders 50/40/30/20/10 Burpees

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Comments Off on December 27 2017

December 27 2017

CFO WOD: For time 75 Cal Row/600m Run 50 WallBalls 20/14 25 HSPUs 15 Muscle Ups 25 HSPUs 50 WallBalls 600m Run/75 Cal Row Accessory: 50 Russian Twists

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Comments Off on December 26 2017

December 26 2017

CFO WOD: Partner Up” 5 Rounds 20/15 Cal Assault Bike 5 Back Squats 135/95 Then 5 Rounds 15/12 Cal Assault Bike 5 Power Cleans 135/95 *you will trail each other on the bike. Your rest is waiting for you Partner to finish Bike after you have done Movements Accessory: 100 Push Ups in as few sets as ...

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Comments Off on December 22 2017

December 22 2017

CFO WOD: 12 Days Of Outlaw Christmas 1 Clean and Jerk 225/155 2 Muscle Ups 3 Box Jumps 30/24 4 Hang Squat Snatch 115/75 5 BF Burpees 6 Push Press 115/75 7 Pistols 8 Toes To Bar 9 WallBalls 10 CTB Pull Ups 11 HSPUs 12 Front Squats 225/155 1/2,1/3,2,1/4,3,2,1/5,4,3,2,1... and so on until 12,11,10,9,8,7,6,5,4,3,2,1 *just sing the song ...

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Comments Off on December 21 2017

December 21 2017

CFO WOD: 20 Min OTM Odd- Max M Row Even- 15 Rus KB Swings Goals M- 3000m F- 2500m Mixed Pairs - 5500 M pairs - 6000 F pairs - 5000

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Comments Off on December 20 2017

December 20 2017

CFO WOD: 10/9/8/7/6/5/4/3/2/1 Floor Press @BW Bent Over Row @BW Lateral bar hops Accessory: 3x Max hanging L-Sit 20 DB Shrugs

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Comments Off on December 19 2017

December 19 2017

CFO WOD: Hang Clean 3,3,3,3 For time 50 Pull Ups 50 Clean and Jerk 95/65 50 Cal Assault Bike

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Comments Off on December 18 2017

December 18 2017

CFO WOD: Back Squat 5RM For time 50/10/40/20/30 WallBalls 20/14 500/100/400/200/300 M Run *every Break in the WallBalls you must do 3 Burpee Box Jumps 24/20 *challenege= 30/20# WBs Accessory: 3x 20 Push Ups 20 DB BOR 20 ABMAT Sit Ups

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Comments Off on December 15 2017

December 15 2017

CFO WOD: For time 27/21/15/9 Calorie Row Thruster 95/65 Accessory: 10-1 ABMAT Sit Ups Superman Push Ups

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