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Comments Off on August 30 2019

August 30 2019

CFO WOD: 200m Run (you go I go 100s) 10 Synchro DB Snatches 5 Synchro Toes to Bar 400m Run (you go I go 100s) 20 Synchro DB Snatches 10 Synchro Toes to Bar 800m Run (you go I go 100s) 30 Synchro DB Snatches 15 Synchro Toes to Bar 800m Run ...

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Comments Off on August 29 2019

August 29 2019

CFO WOD: Squat Lunge Lunge 10,10,10,10RM

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Comments Off on August 28 2019

August 28 2019

CFO WOD: For time Buy In- 1000m row 21/15/9 Floor Press 200m Suitcase carry Cash Out - 1000m row

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Comments Off on August 27 2019

August 27 2019

CFO WOD: 3x Top to Bottom Snatches For time 5 Rounds 3 Deadlifts 6 Bar Muscle Ups (CTB) 9 Box Jumps

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Comments Off on August 26 2019

August 26 2019

CFO WOD: 12 Min E3Min 400m Run Max Rep Clean and Jerk Rest 2 Min 6 Min OTM 5 Front Squat (same weight) Max ring dips (Push Ups)

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Comments Off on August 23 2019

August 23 2019

CFO WOD: 20 Min AMRAP- Alternating Movements 5 Deadlifts 10/8 Cal Bike 20 Double Unders

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Comments Off on August 22 2019

August 22 2019

CFO WOD: 20 Min E4Min 3 Back Squats 3 Front Squats 3 Back Squats Start at 65% of your front Squat 1RM and increase each set

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Comments Off on August 21 2019

August 21 2019

CFO WOD: Partner Up! 1000m Row Shared 9/15/21 Pull Ups Push Ups 50 Box Jump 24/20 shared 21/15/9 Pull Ups Push Ups 1000m row shared *both partners must do all Movement reps A does 21 Pull Ups while B does 21 Push Ups then switch. Same for 15s and same for 9s. Box Jump and row is ...

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Comments Off on August 20 2019

August 20 2019

CFO WOD: 30 Min OTM 1) 12 DB Deadlifts 2) 200m Run 3) 9 DB Hang Cleans 4) 200m Run 5) 6 DB Shoulder to OH

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Comments Off on August 19 2019

August 19 2019

CFO WOD: Hang Snatch 3,3,3 For time 5 Rounds 12 BF Burpees 9 Snatch 6 Overhead Squats

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