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Comments Off on August 1 2019

August 1 2019

CFO WOD: Back Squat 5,5,5,5RM * start at 20RM (or 70%) and increase each set Deadlift 5,5,5,5RM *start at Back Squat 5RM and Increase

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Comments Off on July 31 2019

July 31 2019

CFO WOD: “Nate” 20 Min AMRAP 2 Muscle Ups 4 Hand Stand Push Ups 8 KB Swings

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Comments Off on July 30 2019

July 30 2019

CFO WOD: 30 Minutes E6Min 10/8 Cal Bike 5 Squat Cleans AHAP 30 Double Unders 200m Run *record your fastest and slowest round and heaviest weight accomplished for 5

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Comments Off on July 29 2019

July 29 2019

CFO WOD: 18 Min E3Min 12 BF Burpees 12/10/8/6/4/2 Snatches 12 BF Burpees Round 1- 75/55 Round 2- 95/65 Round 3- 115/75 Round 4- 135/95 Round 5- 165/115 Round 6- 185/125

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Comments Off on July 26 2019

July 26 2019

CFO WOD: “Holleyman” 30 Rounds 5 WallBalls 3 HandStand Push Ups 1 Power Clean *can do this partner or solo.

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Comments Off on July 25 2019

July 25 2019

CFO WOD: 20 Min E2Min 2 Back Squats 10 Min OTM 1 Back Squat *start at 70% or 20RM and add 5-10#s each round

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Comments Off on July 24 2019

July 24 2019

CFO wOD: Floor Press 10,10,10RM Partner Up- Alternating Rounds 10 Rounds 30 KB Swings 15 Toes to Bar

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Comments Off on July 23 2019

July 23 2019

CFO WOD: “Sisson” 20 Min AMRAP 1 Rope Climb 5 Burpees 200m Run

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Comments Off on July 22 2019

July 22 2019

CFO WOD: 10 Minute OTM 2 Squat Cleans Start at designated level and build 5 Min Rest 12 Min AMRAP 3 Rounds 3 Bar Muscle Ups 9 Box Jump Overs Then 9 STO 185/125 *the 3 Rounds then the 9 STO = 1 round

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Comments Off on July 19 2019

July 19 2019

CFO WOD: “The Seven” 7 Rounds 7 HandStand Push Ups 7 Thrusters 7 Knees to Elbows 7 Deadlifts 7 Burpees 7 KB Swings 70/53 7 Pull Ups

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