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Comments Off on December 31 2018

December 31 2018

CFO WOD: Floor Press 10,10,10 For time 1000m row 18 Back Squats 1000m row 19 Back Squats

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Comments Off on December 28 2018

December 28 2018

CFO WOD: Partner Up: 20 Min AMRAP - Break Up however 100 WallBalls 100 Toes to Bar 100 Pistols 100 DB Snatches *10 Synchro Burpees at completion of each movement.

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Comments Off on December 27 2018

December 27 2018

CFO WOD: Deadlift 10,10,10 5 Round for time 15/12 Cal Bike 10 Hang Cleans

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Comments Off on December 26 2018

December 26 2018

CFO WOD: 3x12 BB Lunges 40%+ BS Weight 1RM For time 100m to start and at end of each round (4total) 21/15/9 Strict Press Pull Ups ABMAT Sit Ups

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Here we go!! 12 days of Xmas WOD!! Partner or solo. You choose. For time: 1 Clean and Jerk 2 Muscle Ups 3 Box Jumps 4 Hang Squat Snatches 5 BF Burpees 6 Push Press 7 Pistols 8 Toes to Bar 9 WallBalls 10 CTB PullUps 11 HSPUs 12 Front Squats ***do ...

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Comments Off on December 20 2018

December 20 2018

CFO WOD: TBD on weather but it’s for sure gonna have DUBs. Lol Come get loose for Friday.

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Comments Off on December 19 2018

December 19 2018

CFO WOD: Partner Up: 20 Min AMRAP A- 2 Min work B- 2 min rest *switch every 2 Minutes 5 Box Jumps 10 Push Ups 15 KB Swings

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Comments Off on December 18 2018

December 18 2018

CFO WOD: 14 Minute AMRAP 9/15/21/27/33....... Cal Row/bike DB Snatches 55/45

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Comments Off on December 17 2018

December 17 2018

CFO WOD: 8 Min OTM 3 Push Press @ Strict Press 1RM 10 Min OTM 1) 10 Back Squats 2) 5 Front Squats

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Comments Off on December 14 2018

December 14 2018

CFO WOD: “Fran” 21/15/9 Thrusters 95/65 Pull Ups 10 Min Cap 10 Min Rest 9/15/21 WallBalls Burpees 10 Min Cap

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