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Comments Off on May 1 2018

May 1 2018

CFO WOD Snatch 1RM 3 Min AMRAP 3 Jerks 15 air squats 1 Min Rest 3 Min AMRAP 6 Jerks 18 air squats 1 Min Rest 3 Min AMRAP 9 Jerks 21 air Squats

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Comments Off on April 30 2018

April 30 2018

CFO WOD: Back Squat 3x10 65% For time 3 Rounds 30 cal Row 30 KB Swings 53/35 30 Burpees Accessory: 2x 20 Push Ups 40 Hollow rocks 10 DB Bent Over Row

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Comments Off on April 27 2018

April 27 2018

CFO WOD: Partner Up Buy In - 50 alternating Burpees 10/9/8/7/6/5/4/3/2/1 Calorie Bike Hang clean *both partners must do Both 100/90/80/70/60/50/40/30/20/10 Double Unders *share reps and break up however Cash Out - 50 Alternating Burpees Accessory: 3x 20 ABMAT Sit Ups 20 Diamond Push Ups

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Comments Off on April 26 2018

April 26 2018

CFO WOD: Front Squat 3x5 60% For Time 12 Minutes to get 15/12/9/6/3 UB front squats 115/75

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Comments Off on April 25 2018

April 25 2018

CFO WOD: 5 Rounds 3 Min to get 300m shuttle & 3 Strict Press 96/65 2 Min to get 200m shuttle & 2 Push Press 135/95 1 Min to get 100m Run & 1 Push Jerk 165/115 Accessory: 10-1 Hollow Rocks Gymnastic Crunches

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Comments Off on April 24 2018

April 24 2018

CFO WOD: Deadlift 1RM For time Buy in- 30 Cal Bike 5 Rounds 20 DB Snatches 20 Burpees Cash out-30 cal Row

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Comments Off on April 23 2018

April 23 2018

CFO WOD: Back Squat 3x10@60% For time 5 Rounds 10 CTB Pull Ups 5 Cleans 185/125 Accessory: 3x 10 DB Hip Bridges 10 DB Press 10 OH Tricep Extension

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Comments Off on April 20 2018

April 20 2018

CFO WOD: 10 Min to get 4/8/12 Thruster 1/2/3 Rope climb @ Min 10 10 Minute AMRAP 50 Cal Row 50 WallBall 20/14 50 BF Burpees 50 HSPU Accessory: 3x 10KB SDHP 10 Goblet lunge

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Comments Off on April 19 2018

April 19 2018

CFO WOD: Front Squat 1RM 10 Min OTM 1 Clean and Jerk *start at 60% and increase 5-10#s every Minute.

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Comments Off on April 18 2018

April 18 2018

CFO WOD: 4x 4 Min Assault Bike/Row for average watts 1 Min Rest between Accessory: 100hollow Rocks

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