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Comments Off on July 1 2019

July 1 2019

CFO WOD: 10/9/8/7/6/5/4/3/2/1 Back Squat @20RM Ring Dip Pull Up 100m Run

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Comments Off on June 28 2019

June 28 2019

CFO WOD: Power Clean Kalsu!!! 100 Power Cleans 5 Burpees OTM until you finish starting at 0:00

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Comments Off on June 27 2019

June 27 2019

CFO WOD: 20 Min To Complete 500m row 10 Rounds 3 Thrusters 500m row *start at designated weight according to level and increase every round to a 3RM on your 10th round. Plan accordingly so you can finish your 500m row in the time cap

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Comments Off on June 26 2019

June 26 2019

CFO WOD: For time 1 Mile KB Carry *everytime you set it down you have to do 10 KB Swings

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Comments Off on June 25 2019

June 25 2019

CFO WOD: 3 Min AMRAP 3 Snatches 6 Toes to Bar 9 Box Jumps 2 Min Rest 5 Min AMRAP 3 Snatches 6 Toes to Bar 9 Box Jumps 2 Min Rest 7 Min AMRAP 3 Snatches 6 Toes to Bar 9 Box Jumps

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Comments Off on June 24 2019

June 24 2019

CFO WOD: 30 Min E6Min 600M Run 3 Front Squats 80% BS 20RM 3 Back Squats 3 Front Squats 9 Ring Dips

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Comments Off on June 21 2019

June 21 2019

CFO WOD: Partner UP 20 Min AMRAP 100 Cal Bike 200 WallBalls 10 Rope Climbs E5Min 200m Run together

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Comments Off on June 20 2019

June 20 2019

CFO WOD: 20 Min OTM Odd- Max Strict Press @ 70% BW Even- Max Rep Muscle Ups *can Opt for Floor Press if so chooses

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Comments Off on June 19 2019

June 19 2019

CFO WOD: We Just gonna call this one ROB from here on out. Rob...thank you for your service and good luck in retirement! So glad we get to keep you around here for a few more years!! 150 Double Unders Then 150 KB Swings 70/53 Every Break = 200m KB ...

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Comments Off on June 18 2019

June 18 2019

CFO WOD: 5 Rounds 5/3/1 Deadlift Pull Up *300m row at the end of each round.

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