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Comments Off on August 31 2018

August 31 2018

CFO WOD: Partner Up - 30 Min AMRAP 60 Double Unders each ( can work at same time) 60 Deadlift 225/155 60 WallBalls 20/14 60 Burpee Pull Ups 60 DB Snatches 600m shuttle Run (300 each you go I go)

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Comments Off on August 30 2018

August 30 2018

CFO WOD: 5 Rounds 3 cycles of 1 High Hang Snatch + 1 Hang Snatch+1 Snatch + 1 OHS * increase weight over the 5 Rounds The goal is to keep from Dropping the bar! If you feel the need to drop do so after the OHS.

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Comments Off on August 29 2018

August 29 2018

CFO WOD: Sometimes you just gotta go old school! Tabata me this!!! Bike for cals 2 Min Rest Burpees 2 Min Rest Row for cals 2 Min Rest Burpees Score = total of everything Accessory: 100 ABMAT Sit Ups 59 Push Ups

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Comments Off on August 28 2018

August 28 2018

CFO WOD: 25 Min E5Min 5/3/1 Hang Clean Pull Up/CTB/BMu 400m run

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Comments Off on August 27 2018

August 27 2018

CFO WOD: Push Press 10,10,10 3rounds 5 Min to get 500m row Max rep Back Squats @ Body Weight Accessory: 3x Max Push Ups 30 second rest Max hollow Rocks 30 sec rest

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Comments Off on August 24 2018

August 24 2018

CFO WOD: Partner Up For Time 30Rounds alternating movements 3 Muscle Ups (ring dips) 3 box Jumps 3 Deadlift Accessory: 10-1 hollow Rocks and Supermans

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Comments Off on August 23 2018

August 23 2018

CFO WOD: Big Clean Complex 6 sets of High Hang Clean+Hang Clean+ Clean+Push Press+ High Hang Clean+Hang Clean+ Clean+ Push Jerk+ High Hang Clean+Hang Clean+ Clean+ Split Jerk That is all one set. Try to increase weight after each set. The goal is to not drop the bar during the whole ...

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Comments Off on August 22 2018

August 22 2018

CFO WOD: Seems like it’s about time for some panic breathing “Panic breathing” Partner Up! For time Partner A rows max effort 500m Row Partner B holds Dbl KB rack Hold 53/35 Partner B rows max effort 500m Row Partner A holds Dbl KB rack Hold 53/35 Continue like this 400/300/200/100m rows *can ...

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Comments Off on August 21 2018

August 21 2018

CFO WOD: 25 Min E5Min 3 Rounds 3 Snatches 5 Pull Ups 7 Burpees

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Comments Off on August 20 2018

August 20 2018

CFO WOD: Strict Press 20,20 For time 10 Rounds 10 Hang Cleans 10 Back Squats 100m sprint Accessory: 100 Hollow rocks in as few sets as possible

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