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Comments Off on December 10 2018

December 10 2018

CFO WOD: 3x 12 Lunges @ 40-50% Back Squat 1RM For time 3 Rounds 21 Pistols 15 HSPUs 9 Hang Cleans

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Comments Off on December 7 2018

December 7 2018

CFO WOD: Partner Up 10 Min AMRAP You Go I Go Rounds 5 Box Jumps 24/20 10 DB Snatches 2 Min Rest 10 Min AMRAP You Go I Go Rounds 3 Bar Muscle Ups 6 Shoulder to OH

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Comments Off on December 5 2018

December 5 2018

CFO WOD: Squat Clean Wave 3x 5 Min OTM 2 Squat Cleans *start at 70% and add 5-10#s each Minute *rest back every 5 Min

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Comments Off on December 5 2018

December 5 2018

CFO WOD: “The Ghost” 6 Rounds 1 Min Max Cal Row 1 Min Max DUBs 1 Min Max Burpees 1 Min Rest

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Comments Off on December 4 2018

December 4 2018

CFO WOD: For time 800m run 30 Snatches 800m run 30 clean and jerks 800m run

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Comments Off on December 3 2018

December 3 2018

CFO WOD: Floor Press 20RM For Time 2 Rounds 21 Back Squat @BW & 2 Rounds of 15 CTB Pull Ups 9 HSPUs

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Comments Off on November 30 2018

November 30 2018

CFO WOD: And here is a great Friday Partner WOD “Partner Ladies” Fran 21/15/9 Thrusters 95/65 Pull Ups Elizabeth 21/15/9 Cleans 135/95 Ring Dips Helen 3 Rounds 400m run 21 KB Swings 53/35 12 Pull Ups Karen 150 WallBalls 20/14 **you can break the ladies up however you and your partner choose but you must complete one lady before moving on to the next *there ...

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Comments Off on November 29 2018

November 29 2018

CFO WOD: Snatch Wave 3x 5 Min OTM 2 Snatches *start at 70% and increase 5-10#s each Minute for 5 Min After 5 Min load back to 70% and climb again After another 5 Min load back to 70% and climb again

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Comments Off on November 28 2018

November 28 2018

CFO WOD: 30 Min to get 2.5 mile run & Russian Annie 50/40/30/20/10 Double Unders Russian Twists 35/15

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Comments Off on November 27 2018

November 27 2018

CFO WOD: 7 Min AMRAP 5 Deadlifts 10 burpees 2 Min Rest 7 Min AMRAP 5 Hang cleans 10 Box Jumps 24/20 2 Min Rest 7 Min AMRAP 10 burpees 10 Box Jumps 24/20

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