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Comments Off on March 1 2018

March 1 2018

CFO WOD: 28 Min E4min 600m Run

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Comments Off on February 28 2018

February 28 2018

CFO WOD: 25 Min OTM 1-4,6-9,11-14,6-19,21-24 Odd) 12/10 Cal Bike Even) 10 DK/KB step Ups 35/25 5,10,15,20,25 10 Burpees Accessory: 100 Hollow Rocks

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Comments Off on February 27 2018

February 27 2018

CFO WOD: Floor Press 10,10,10 Partner Up 500/400/300/200/100 M Row Snatches 15@75/55 12@95/65 9@115/75 6@135/95 3@155/105 You Go I go Partner A rows while partner B completes required Snatches then switch. Both partners must complete.

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Comments Off on February 26 2018

February 26 2018

CFO WOD: 200m Run 30 Min E5Min 5 Clean and Jerks 185/125 5 Back Squats 185/125 10 Hand Stand Push Ups Accessory: 3x Max rep ring rows Max rep ABMAT Sit Ups

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Comments Off on February 23 2018. 18.1!!!!!!

February 23 2018. 18.1!!!!!!

Dang!!!!! A 20 Minute AMRAP to start it all off. Trust your conditioning!!! We got this 20 Min AMRAP 8 T2B (knee raises/ABMAT Sit Ups 55+) 10 Hang DB Clean and Jerks (5/5) 50/35 (35/20/10)) 14/12 Calorie Row We will work this in two heats per class so we gonna need ...

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Comments Off on February 22 2018

February 22 2018

CFO WOD: 7 Rounds 90 seconds to get 20/15 calorie row 40 Double Unders or 10 Burpees (you choose poison) 90 second Rest

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Comments Off on February 21 2018

February 21 2018

CFO WOD: Hang Snatch 10,10,10 Partner Up 20 Min OTM 1) max Cal Bike 2) 3 Clean and Jerk 155/105 & 3 Box Jumps 30/24 Accessory 3x max ring dips 30 second Rest

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Comments Off on February 20 2018

February 20 2018

And here we are. The first week of the open. You are ready. Everything from this past year has prepared you for the next five weeks. Remember the pain. Embrace it and have some fun. CFO WOD: For time 5/4/3/2/1 Back Squat @5RM 10/8/6/4/2 Burpees 15/12/9/6/3 CTB Pull Ups 400m Run ...

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Comments Off on February 16 2018

February 16 2018

CFO WOD: 10 Thrusters 95/65 35 Double Unders 10 Snatches 35 Double Unders 10 Clean and Jerks 35 Double Unders 10 Thrusters 35 Double Unders 10 Snatches 35 Double Unders 10 Clean and Jerks 35 Double Unders 10 Thrusters 35 Double Unders 10 Snatches 35 Double Unders 10 Clean and Jerks 35 Double ...

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Comments Off on February 15 2018

February 15 2018

CFO WOD: 10 Min to get 1200m run and 50 burpees 10 Min to get 1200m run and 35 burpees 10 Min to get 1200m run and 20 burpees

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