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Comments Off on October 1 2019

October 1 2019

CFO WOD: 18 Min E3Min 5 Deadlift 3 10 Box Jumps 24/20 20 DB Snatch

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Comments Off on September 30 2019

September 30 2019

CFO WOD: For time 3 Rounds 21 Pull Ups 100m Row 15 Ring Dips 100m Row 9 Back Squats 315/225 100m Row

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Comments Off on September 27 2019

September 27 2019

CFO WOD: Partner Up: Chipper One partner Runs 400m while other partner works through the chipper 100 Burpees 75 Snatches 50 Strict HSPUs

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Comments Off on September 26 2019

September 26 2019

CFO WOD: 5 Rounds 3 Back Squat 70% 6 Box Jumps 3 Back Squat 2 Minute Rest

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Comments Off on September 25 2019

September 25 2019

CFO WOD: 20 Min E2Min 10 Burpees 10 DB STO (5 Rt 5Lt) Max Rep Toes to Bar

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Comments Off on September 24 2019

September 24 2019

CFO WOD: For time 5 Rounds 750 M Row/800m Run 30 Double Unders 15 Deadlifts

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Comments Off on September 23 2019

September 23 2019

CFO WOD: 20 Minutes to get 10 Rounds 2 Power Cleans 4 Front Squats 8 Pull Ups **how heavy can you get** *start at 70% of your clean and go from there*

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Comments Off on September 20 2019

September 20 2019

CFO WOD: Partner Up 20 min AMRAP Alternating Rounds 200m row 20 KB Swings *while partner is working other is doing Max Rep Burpees

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Comments Off on September 19 2019

September 19 2019

CFO WOD: 5x 3 Front Squat @70% 30 Double Under 3 Front Squat 2 Min Rest

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Comments Off on September 18 2019

September 18 2019

CFO WOD: 20 Min AMRAP 400m Run Max Rep Floor Press/Max Rep Muscle Up *alternate each round between FP and MU Score =total rounds/total FP and total MU *Floor Press is at Body Weight

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