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Comments Off on August 1 2018

August 1 2018

CFO WOD Partner Up 50/40/3/20/10 Cal Bike - shared 25/20/15/10/5 Synchro Burpees When Done.. 200 Double Unders each Accessory: 3x 10 DB Curls 10 DB OH Ext 30 Hollow Rocks

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Comments Off on July 31 2018

July 31 2018

CFO WOD Holleyman 30 Rounds 5 WallBalls 3 HSPUs 1 Power Clean

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Comments Off on July 30 2018

July 30 2018

CFO WOD: Back Squat 4,4,4 *start at 80% and increase heavier than last time 20 Min OTM Odd- 200m sprint Even- 3 Bar Muscle Ups, 6 Box Jumps, 9 Push Ups Accessory: 3x 20 DB High Pull (10 each arm) 20 VUps

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Comments Off on July 27 2018

July 27 2018

CFO WOD: Partner Up “Kalsu” 100 Thrusters EMOM 5 Burpees *alternate Working Minutes on Thrusters but both just do 5 burpees EMOM When 100 Thrusters are completed “GI JANE” (technically not a hero but it’s too awesome) 100 Burpee Pull Ups broken up however

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Comments Off on July 26 2018

July 26 2018

CFO WOD: Teams of 3: You go, you Go I Go 100/200/400/800/400/200/100 M run.

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Comments Off on July 25 2018

July 25 2018

CFO WOD: Nate” 20 MIN AMRAP 2 Muscle Ups 4 HSPUs 8 KB Swings Immediately into 10 Min OTM 1) Rest 2) Max UB Cleans Accessory: 3x 100 ABMAT Sit Ups

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Comments Off on July 24 2018

July 24 2018

CFO WOD Partner Up 25 Min AMRAP 50/40/30/20/10 Shared Cals DUBs (each)

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Comments Off on July 23 2018

July 23 2018

CFO WOD: PK” 5 Rounds 10 Back Squats 10 Deadlifts 400m Sprint! 2 Min rest between Rounds Accessory: 3x Max push up 30 sec rest Max hollow rocks

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Comments Off on July 20 2018

July 20 2018

CFO WOD: Partner “Morrison” 50/40/30/20/10 WallBall 20/14 Box Jumps 24/20 KB Swings 53/35 *break Up however

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Comments Off on July 19 2018

July 19 2018

CFO WOD: “Coffland” Accumulate 6 Minutes of a dead hang on the pull up bar. Every time you drop you must run an 800m run and perform 30 Push ups

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