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Comments Off on December 31 2019

December 31 2019

CFO WOD: 16 Min AMRAP 2/4/6/8/10.... Shoulder to OH Cal Row or Bike E4Min starting at 0:00 10 T2B *how far can you get!!!

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Comments Off on December 30 2019

December 30 2019

CFO WOD: 5 Rounds 2 Minutes to get 10 Lunges @ 20RM Lunge 2 Minutes to get 2 Rounds of 20 DUBs & 2 Power Cleans 2 minute to get 200m Run

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Comments Off on December 27 2019

December 27 2019

CFO WOD: 20 Min AMRAP Buy In 800m Run AMrAP Remaining time 5 Muscle UPS 5 Burpee Box Jumps 24/20 5 Hand Stand Push UPs @ Minute 20 800m Run for time

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Comments Off on December 26 2019

December 26 2019

CFO WOD: 12 Min OTM 1 Power Snatch AHAP @ Min 15 21-15-9 Back Squats @ 20RM DB snatch 250m Row

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Comments Off on December 24 2019

December 24 2019

CFO WOD: Oh it’s a good day. 12 Days of Xmas! Have fun! 1 Clean and Jerk 2 Muscle UPS 3 Box Jumps 4 Hang Sq Snatch 5 BF Burpees 6 Push Press 7 Pistols 8 Toes To Bar 9 WallBalls 10 CTB 11 HSPU 12 Front Squats At Home 1 ...

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Comments Off on December 23 2019

December 23 2019

CFO WOD: 12 Days of Xmas WOD on Tuesday!! For time 500/400/300/200/100 Meter Run 5/4/3/2/1 Power Clean 30 Double Unders after each round

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Comments Off on December 20 2019

December 20 2019

CFO WOD: Partner Up 50/40/30/20/10 Calorie Row Devils Press *share the load however you choose

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Comments Off on December 19 2019

December 19 2019

CFO WOD: 24 Minute E3Min 3 Overhead Squats *pick a starting weight and increase from there to find a true 3RM

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Comments Off on December 18 2019

December 18 2019

CFO WOD: 20 Minute AMRAP 600m Run together 2 Rounds each you Go I Go Rounds 5 T2B 5 Box jumps 24/20

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Comments Off on December 17 2019

December 17 2019

CFO WOD: 12 Min E4 Min 7 Deadlifts 70% @ Min 12 5 Rounds 7 Hang Snatches 21 Double Unders

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