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Comments Off on September 14 2018

September 14 2018

CFO WOD: For time 20/16/12/8/4 Lunges 10/8/6/4/2 Muscle Ups 5/4/3/2/1 Strict HSPU Accessories 3x 15DB Curls 15 DB Overhead 15 DB bent Over Row

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Comments Off on September 13 2018

September 13 2018

CFO WOD: 5x 5/3/1 Snatch Overhead squat *do not drop the bar *add weight over five sets.

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Comments Off on September 12 2018

September 12 2018

CFO WOD: Partner Up: Assault Bike Panic Breathing 30/25/20/15/10 assault Bike calories DBL KB Rack Hold 53/35 *bike can only be moving when KBs are racked. *if KBs are dropped you must each perform 3 Burpees before continuing. Accessory: 3x Max Rep Floor Press 20 Hollow rocks in Between

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Comments Off on April 11 2018

April 11 2018

CFO WOD: 25 Min E5Min 20 pull-ups 15 Burpees to pull up bar 10 Hang Clean

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Comments Off on September 10 2018

September 10 2018

CFO WOD: Split jerks 10,10,10 *alternating feet 20 Min AMRAP 400m run Max Rep Back Squats @ BW Accessories 50 ABMAT SIT Ups 25 DB Curls 25 DB Kick Backs

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Comments Off on September 7 2018

September 7 2018

CFO WOD: Partner Up: 20 Min AMrAP 20 Toes to bar 20 DB Snatches 20 Pistols *rotate every 500m and continue the AMrAP where partner left off. Accessory: 100 ABMAT Sit Ups in as few sets as possible

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Comments Off on September 6 2018

September 6 2018

CFO WOD: 5 Rounds 5 Cycles of the Speed Bear Complex (1 Squat Clean Thruster to Back Squat Thruster) Increase weight each round and don’t drop the bar during the cycle.

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Comments Off on September 5 2018

September 5 2018

CFO WOD: For time 2 Rounds 1 Mile Run 150 Double Unders Accessory: 3x 15 DB Curls 15 DB OH Extension

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Comments Off on September 4 2018

September 4 2018

CFO WOD: 25 Min E5Min 20/15 Cal Bike 5/4/3/2/1 Hang Snatch BF Burpees

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Comments Off on September 3 2018

September 3 2018

CFO WOD: Push Jerk 10,10,10 For time 3 Rounds 30 Back Squats 20 Push Press 10 CTB Accessory: 100 Hollow Rocks 50 Push Ups

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