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Comments Off on November 30 2018

November 30 2018

CFO WOD: And here is a great Friday Partner WOD “Partner Ladies” Fran 21/15/9 Thrusters 95/65 Pull Ups Elizabeth 21/15/9 Cleans 135/95 Ring Dips Helen 3 Rounds 400m run 21 KB Swings 53/35 12 Pull Ups Karen 150 WallBalls 20/14 **you can break the ladies up however you and your partner choose but you must complete one lady before moving on to the next *there ...

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Comments Off on November 29 2018

November 29 2018

CFO WOD: Snatch Wave 3x 5 Min OTM 2 Snatches *start at 70% and increase 5-10#s each Minute for 5 Min After 5 Min load back to 70% and climb again After another 5 Min load back to 70% and climb again

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Comments Off on November 28 2018

November 28 2018

CFO WOD: 30 Min to get 2.5 mile run & Russian Annie 50/40/30/20/10 Double Unders Russian Twists 35/15

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Comments Off on November 27 2018

November 27 2018

CFO WOD: 7 Min AMRAP 5 Deadlifts 10 burpees 2 Min Rest 7 Min AMRAP 5 Hang cleans 10 Box Jumps 24/20 2 Min Rest 7 Min AMRAP 10 burpees 10 Box Jumps 24/20

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Comments Off on November 26 2018

November 26 2018

CFO WOD: Bb Lunge/Back Squat 10/5,10/5,10/5 *work to your heaviest For time 5 Rounds 20 Cal Bike/a Row 10 Shoulder to OH 5 Bar MU

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Comments Off on November 22 2018

November 22 2018

Remember open gym today 9:30-12:00 Come in and knock it out! CFO WOD: 5x 3 Minute AMrAP 3 Hang Cleans 115/75 6 Shoulder to OH 9 Gymnastic Crunches 1 Minute Rest between AMRAPs At Home WOD: 5x 3 Minute AMRAPs 3 Push Ups 6 Squats 9 Gymnastic Crunches 1 Minute Rest between AMRAPs

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Comments Off on November 22 2018

November 22 2018

CFO WOD: Well... we might as well trot!! 30 Minutes 2 Minute Run for distance 1 Minute Rest *Your goal is to try and ge the same distance every time so this is a run out and run back along same path each time. Try and find ...

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Comments Off on November 21 2018

November 21 2018

CFO WOD: 30 Min AMRAP 400m MB carry together Then A- 10 Cal Assault Bike B- 10 KB Swing and 10 WallBalls *when both have completed to Bike or the round switch and complete again. That completes 1 round.

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Comments Off on November 20 2018

November 20 2018

CFO WOD: 20 Min E4Min 3 power Clean 3 Front Squats 3 Power Clean 3 Box Jumps *all at 70% of front Squat weight

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Comments Off on November 19 2018

November 19 2018

CFO WOD: For time and Reps 5 Rounds Max Rep Floor Press @BW 200m run Max Rep Pull Ups 200m Run Accessories 100 Gymnastic crunches

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