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Comments Off on February 1 2017

February 1 2017

CFO WOD: 3 Min to get 400m Run +5 Burpee Box Jumps 6 Min to get 800m Run +10 Burpee Box Jumps 9 Min to get 1200m Run +15 Burpee Box Jumps 6 Min to get 800m Run +10 Burpee Box Jumps 3 Min to get 400m Run +5 Burpee Box Jumps *all on a ...

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Comments Off on January 31 2017

January 31 2017

CFO WOD: 5 rounds 200M Suitcase Carry 53/35 20 Goblet Lunges 53/35 10 VUps Accessory: 30 Ring Dips 30 Db Front Raises

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Comments Off on January 30 2018

January 30 2018

CFO WOD: Hang Squat Clean 205/135 5/4/3/2/1 UnBROKEN Reps 3 Min AMRAP 10 Deadlifts 155/105 5 Burpees 1 Min Rest 3 Min AMRAP 7 Hang Cleans 155/105 21 Double Unders 1 Min Rest 3 Min AMRAP 10 kB Swings 70/53 10 Push Ups

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Comments Off on January 29 2018

January 29 2018

CFO WOD: 5x 3 Min to get 300m shuttle 5 Back Squats 275/185 2 Min to get 200m Shuttle 3 Box Jumps 30/24 1 Min to get 100m Run 1 Jerk 185/125 Accessory: 3x Max Push Ups 30 sec Rest Max Strict Pull Ups 30 sec Rest

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Comments Off on January 26 2017

January 26 2017

CFO WOD: Partner Up!! 2x 15 Min to get 100 Cal Assault Bike 100 Snatches 95/65 Max rep Muscle Ups (CTB) Accessory: 3x 10 Shoulder Shockers 10 DB Curls 10 dB Oh ext

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Comments Off on January 25 2018

January 25 2018

CFO WOD: 25 Min E5Min 600m Run Max rep Push Ups

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Comments Off on January 24 2017

January 24 2017

CFO WOD: For time 40 Toes to Bar 400m KB suitcase Carry 53/35 20 Toes to Bar 200m KB rack Carry 10 Toes to Bar 100m KB OH Carry 30 STO 95/65 Accessory: 100 VUps Every Break 10 Push Ups

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Comments Off on January 23 2018

January 23 2018

CFO WOD: Hang Snatch 2RM 10 Min to get (0-10) 5 Rounds 7 Deadlifts 275/185 21 Double Unders 10 Min To get (10-20) 21-15-9 DB Snatches 50/35 OTDB Burpees (new Cf Standards)

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Comments Off on January 22 2018

January 22 2018

CFO WOD: Back Squat 10RM For Time 5/4/3/2/1 Power Clean 185/125 10/8/6/4/2 Front Squats 185/125 10/8/6/4/2 Pull Ups 200m Run Accessory: 3x 10 DB Press 10 DB Bent Over Row

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Comments Off on January 19 2018

January 19 2018

CFO WOD: 10 Rounds 5 Squat Clean to Overhead 155/105 10 Box Jumps 30/24” Accessory: 3x 15 DB Curls 15 DB Bent Over Row

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