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Comments Off on July 1 2020

July 1 2020

CFO WOD: Warm Up: 3x 10 High Knees 10 ButtKickers 10 Frankenstein Warm Up: Gym Crew 20 Min AMRAP 200m Run/Row 5 Burpees 100m Suitcase Carry 5 Burpees At Home Crew 20 Min AMRAP 20 Burpees 100m Suitcase Carry

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Comments Off on June 30 2020

June 30 2020

CFO WOD: Warm Up: 3x 10 Arm Circles 10 Hollow Rocks 10 Superman WOD: Gym Crew 10 Minutes to find Snatch 1Rep Max @ Minute 12 15 Minutes to get 5 Rounds 30/25 Cal Row or 25/20 Cal Bike 15 Toes to bar /VUps At Home Crew 10 Minute OTM 7-10 Burpees @ Minute 12 15 Minutes ...

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Comments Off on June 29 2020

June 29 2020

CFO WOD: Warm Up: 3x 10 Squats 10 Spider-Man 10 Rev VUps WOD: Gym Crew 10 Min to find 1RM Clean and Jerk @Min 12 8 Min AMRAP 5 Hang Cleans 5 Front Squats 5 Push UPs L1- 75/55, L2-105/75, L3-135/95 At Home Crew 10 Min OTM 5 Squat Jumps 5 Push UPS @Min 12 8 Min AMRAP 5 ...

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Comments Off on June 28 2020

June 28 2020

CFO WOD: Warm Up: 3x 10 Spider-Man 10 Hollow Rocks 30 Sexond run in place WOD Gym Crew 27/21/15/9 Calories Row/Bike Box Jumps 24/20 At Crew 400/300/200/100 M Run 27/21/15/9 Tuck Jumps/Step UPS *if you can’t run do this 27/21/15/9 Step ups Tuck Jumps

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Comments Off on June 27 2020

June 27 2020

CFO WOD: Warm UP: 3x 10 High Knees 10 Superman 10 ButtKickers 10 Arm Circles 10 Frankenstein WOD: 600 run/row/30 Cal Bike 30 DB/KB Deadlifts DB/KB Lunges Hand Stand Push UPS/Push UPS 600m run/row/30 cal Bike 20 DB/KB Deadlifts DB/KB Lunges Hand Stand Push UPS/Push UPS 600m run/row/30 cal Bike 10 DB/KBDeadlifts DB/KB Lunges Hand Stand Push UPS/Push UPS 600m run/Row/30 ...

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Comments Off on June 26 2020

June 26 2020

CFO WOD: Warm Up: 3x 10 Squats 5 Rev VUps 10 Spider-Man 5 Kip Swings WOD: Gym Crew For time 15/12/9/6/3 Clusters (squat clean thruster) 5/4/3/2/1 Muscle Up/Muscle Up transition L1- 105/75 L2-135/95, L3- 165/115 At home crew For time 21/15/9 Squat Burpees with Jump 30’ Bear crawl

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Comments Off on June 25 2020

June 25 2020

CFO WOD: Warm Up: 3x 10 Push UPS 10 PVC Pass Throughs 10 ankle Jumps. WOD Gym Crew 10 Min to find 1RM Floor Press @ Minute 12 10 Minute AMRAP 40 Double Unders 20 DB Snatches At Home Crew 10 Min Every 2 Minutes Max UB Push UPS @ Minute 12 10 Minute AMRAP 20 Mtn ...

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Comments Off on June 24 2020

June 24 2020

CFO WOD: Warm Up: 3x 10 High Knees 10 ButtKickers 10 Frankenstein WOD: 18 Minute AMRAP 250M Row/15/12 cal Bike 400m Run *** if you aren’t running you have 20 VUps At Home crew 18 Minute AMRAP 400m Run 20 VUps ***if you can’t run 20 Step UPs onto anything

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Comments Off on June 23 2020

June 23 2020

CFO WOD: Warm Up: 3x 10 Toe touches 5 Kip Swings 10 Rev VUps 5 Superman WOD: Gym Crew 10 Minutes to find Deadlift 1RM @Minute 12 10 Minutws to get 10/20/30/20/10 Burpees Pull Ups/Ring Rows At Home Crew 10 Min OTM 3 Pick Something up (could even be one of your kids) @ Minute 12 10 Minutes ...

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Comments Off on June 22 2020

June 22 2020

CFO WOD: Warm Up: 3x 10 Squats 10 Spider-Man 10 Hollow Rocks WOD: It’s Maxes for the next couple weeks. We will hit a max each day followed by a burner! Keep it smart with your weights. We are building a new baseline. Gym Crew You have 10 Minutes to find ...

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