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Comments Off on December 14 2017

December 14 2017

CFO WOD: 20 Min OTM 100m sprint 1 Snatch AHAP

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Comments Off on December 13 2017

December 13 2017

CFO WOD: Open WOD 16.2 20 Min 25 T2B 50 DUBs 15/13/11/9/7 Squat Cleans 135/95,185/115, 225/145,275/175,315/205 *goal is to finish each weight category E4min Accessory 30 DB Curls 30 DB OH ext

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Comments Off on December 12 2017

December 12 2017

CFO WOD: Gymnastics 10 Min. Pick a couple. Things and work the skills The Ghost of the Devil 24 Min OTM 1) Max Cal Row 2) Max Cal Bike 3) Max Burpee 4) Rest *score is total cals and Reps

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Comments Off on December 11 2017

December 11 2017

CFO WOD: WOD: Back Squat 3x5 same weight as last time. For time 17.1 10/20/30/40/50 DB Snatch 50/35 15 Burpee Box Jump Overs *20 Min Cap Accessory: 30 Plate BOR 30 Step Back Lunges (each Leg) with foot on Plate

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Comments Off on December 7 2017

December 7 2017

CFO WOD: For time 50 Deadlift 135/95 40 Shoulder to OH 30 Front Squats 20 Power Snatch 10 OHS 5 Min Rest For time 10 Ring Dips 20 Toes to Bar 30 HSPUs 40 CTB 50 air Squats Accessory: 30 DB Curls 30 DB OH Ext

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Comments Off on December 7 2017

December 7 2017

CFO WOD: For time Run to top of switchbacks 25 Burpees Run Back to Gym 25 Burpees 😁

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Comments Off on December 6 2017

December 6 2017

CFO WOD: WOD: For time 50/40/30/20/10 Double Unders ABMAT Sit Ups 5/4/3/2/1 (10/8/6/4/2) Muscle Ups (Ring Dips) Accessory: 50 Floor Press @BW In as few sets as possible

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Comments Off on December 5 2017

December 5 2017

CFO WOD: Hang Clean 3RM 30/20/10 Hang Clean and Jerk 135/95 Cal Row

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Comments Off on December 4 2017

December 4 2017

CFO WOD: Back Squat 10,10RM For time 3 Rounds 400m Run 21 Snatches 75/55 Accessory: 50 weighted ABMAT Sit Ups 30 DB Bent Over Row

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