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Comments Off on January 18 2018

January 18 2018

CFO WOD: 2x 15 Min to Get 1 Mile Run AMRAP - 50/30/10 Double Unders & ABMAT Sit Ups

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Comments Off on January 17 2018

January 17 2018

CFO WOD: For time 30 DB/KB Lunges 50/35//53/35 30 Toes to Bar 30 DB/KB Lunges 50/35//53/35 15 Bar Muscle Ups 30 DB/KB Lunges 50/35//53/35 15 Bar Muscle Ups 30 DB/KB Lunges 50/35//53/35 30 Toes to Bar 30 DB/KB Lunges 50/35//53/35 Accessory: 10-1 Hollow rocks Gymnastics Crunches

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Comments Off on January 16 2018

January 16 2018

CFO WOD: Hang Clean and Jerk 3RM 7 Min AMRAP 1000m Row Max Rep Snatches 115/75 3 Min Rest For Time - 10 Min Cap 10/9/8/7/6/5/4/3/2/1 Deadlift 225/155 Hand Stand Push Ups

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Comments Off on January 15 2018

January 15 2018

Remember we will be Have block schedule classes only today as we honor MLK. Classes are 10-12 (10:15&11:15) CFO WOD: Back Squat 7,5,3,1 For time 10 Rounds 100m Run 10 Pull Ups 100m Run 10 Burpees to Pull Up Bar Accessory: 50 Russian Twists 50 VUps 50 Plate BOR

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Comments Off on January 12 2018

January 12 2018

CFO WOD: Partner Up 30 Min AMRAP 30 Cal Assault Bike -15/15 you go I go 30 WallBalls 30/20 -15/15 you go I go Max Rep BMU (T2B) - you go I go *score is total rounds and total BMU(T2B) Accessory: 100ABMAT Sit Ups Every 25 Reps Max Rep Push Ups

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Comments Off on January 11 2018

January 11 2018

CFO WOD: 15 Min E5Min 800m Run 3 Front Squats 70%

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Comments Off on January 10 2017

January 10 2017

CFO WOD: 20 Min OTM Odd- 1Rope climb Even-40 Double Unders Accessory: 3x 15 Barbell Bent Over Row 15 Barbell Shrug

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Comments Off on January 9 2017

January 9 2017

CFO WOD: Deadlift 3,3,3 70%+ 20 Min AMRAP 5 Clean and Jerks 135/95 2 Rounds of Nate 5 Snatches 135/95 2 Rounds of Nate *Nate = 2 Muscle Ups/4HSPU/8KB Swings 70/53

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Comments Off on January 8 2017

January 8 2017

CFO WOD: Strict Press 3RM For time 9/6/3 Back Squat 225/155 Strict Pull Up 400m Run 12/9/6 Back Squat 185/125 CTB Pull Ups 400m Run 15/12/9 Back Squat 135/95 Pull Ups 400m Run Accessory: 3x 10 Ring rows 10 Gymnastic Push Ups 30 Hollow rocks

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Comments Off on January 5 2017

January 5 2017

CFO WOD: For total reps 3 Min to get 40 Power Snatches 75/55 Max rep OTB Burpees 90 sec Rest 3 Min to get 40 Thrusters 75/55 Max rep OTB Burpees 90 second Rest 3 Min to get 40 Overhead Squats 75/55 Max rep OTB Burpees Accessory: 3x 15 Hollow rocks Max rep Push Ups 15 Superman

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