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Comments Off on April 1 2019

April 1 2019

CFO WOD: Back Squat 60 reps @ BW in as few sets as possible *the goal is 1 set **5 Burpee penalty for each break For time 2 Rounds 20 Clean and Jerks 1000m row

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Comments Off on March 29 2019

March 29 2019

CFO WOD: Partner Up 20 Min AMRAP -you go I go Rounds A Does 2 Muscle Ups 4 Burpees 8 DB Snatches B runs 200m Run When both complete switch

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Comments Off on March 28 2019

March 28 2019

CFO WOD: Front Squats 10,10,10RM 500m row to start, in between, and at the end This is not for time Get a new PR

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Comments Off on March 27 2019

March 27 2019

CFO WOD: For time 800m Run 2 Min Rest 1 Mile Run 4 Min Rest 800m Run

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Comments Off on March 26 2019

March 26 2019

CFO wOD: 50 Strict Pull Ups in as few sets as possible For Time: 10/9/8/7/6/5/4/3/2/1 Deadlift Hang Clean Shoulder to Over head

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Comments Off on March 25 2019

March 25 2019

CFO WOD: Back Squat 5x10 Back Squats @BW 60 sec rest between For time 600M Row 30 Floor Press @BW Box Jumps 20” 400m Row 20 Floor Press @BW Box Jumps 20” 200m Row 10 Floor Press @BW Box Jumps 20”

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Comments Off on 19.5!!!!!

19.5!!!!!

CFO WOD: 19.5??!!??!! 😳😳😳😳😂😂 Well alrighty then 33-27-21-15-9 Thrusters 95/65 /// 65/45 /// 65/45 CTB Pull Ups /// Pull Ups /// Jumping Pull Ups

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Comments Off on March 21 2019

March 21 2019

CFO WOD: 20 Minute E2Min 3 hang Squat Cleans *Start at 70% of Heaviest Clean weight and increase weight every 2 minutes to finish at a solid 3RM for the day.

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Comments Off on March 20 2019

March 20 2019

CFO WOD Partner Up 20 Min AMRAP You Go I Go 400m Run 5 Synchro Burpees every transition

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Comments Off on March 19 2019

March 19 2019

CFO WOD: Deadlift 1 E30sec until you hit 15 reps @90% of 10RM 4x 4 Min AMRAP 3 Strict Pull Ups 6 Push Ups 9 KB Swings 1 Min Rest between AMRAPs ***each AMRAP starts with 250m row***

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