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Comments Off on October 1 2018

October 1 2018

CFO WOD: Back Squat 5@60%,4@70%,4x4 80% Power Snatch 5@60%, 4@65% 4@ 75%, 2x4@85% Press 5@60%, 5@70%, 3x5@85% Accessories 3x 10 Strict Pull Ups 10 Strict Ring Dips

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Comments Off on September 28 2018

September 28 2018

CFO WOD: 20 Min AMRAP 400m run Max Rep Muscle Ups Accessories: 3x 15 Plate Bent Over Row 15 plate Fromt Raises 15 plate OH Tricep extension

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Comments Off on September 27 2018

September 27 2018

CFO WOD: 20 RM Front Squat 20 RM Floor Press 500m row time Trial pace

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Comments Off on September 26 2018

September 26 2018

CFO WOD: Partner Up: Running Panic Breathing!!! 500/400/300/200/100m shuttle run Double KB Rack Hold. Every drop of the KB = 5 BuRpees Accessory: 100 Gymnastic Crunches

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Comments Off on September 25 2018

September 25 2018

CFO WOD: 12 Min OTM 2 Snatches 80% 3 Min Rest 10 Min AMrAP 10 Deadlift 20 Double Unders

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Comments Off on September 24 2018

September 24 2018

CFO WOD: 9/24/18: For time 600m run 5/10/15 Clean and Jerk 135/95 10/20/30 Back Squat 15/30/45 Burpees 600m run. Enjoy! Accessories 3x 10 DB Curls 10 Push Ups 20 Hollow Rocks

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Comments Off on September 21 2018

September 21 2018

CFO WOD: Partner Up 30 Minute AMRAP 30 Cal Row 30 WallBalls Max Rep BMU (you go I go)

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Comments Off on September 19 2018

September 19 2018

CFO WOD: 20min OTM Odd-200m sprint Even-15 KB swings Accessory: 3x Max Floor Press 135/95 20 ABMAT sit Ups in between

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Comments Off on September 18 2018

September 18 2018

CFO WOD: 20 Min E4Min 2 Rounds 20 Double Unders 10 Snatches 5 Toes to bar

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Comments Off on September 17 2018

September 17 2018

CFO WOD: 4x 5 Strict Press 3 Push Press 1 Jerk For Time 10 Rounds 10 cal bike 10 Back Squats Accessories 10-1 hollow Rocks and VUps

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