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Comments Off on November 22 2017

November 22 2017

CFO WOD: 2 Rounds 3 Min to get 750/600m Row 3 Min to get 600m Run 3 Min to get 45 Burpees 3 Min Max Cal Assault Bike (Min goal 30/25) 3 Min Rest Score will be total calories on Assault Bike Accessory: 100 Hollow Rocks 50 KB High Pulls

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Comments Off on November 21 2017

November 21 2017

CFO WOD: 10/9/8/7/6/5/4/3/2/1 Deadlift 224/155 1 Round of Nate Nate=2 MUs, 4 HSPUs, 8 KB Swings 70/53

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Comments Off on November 20 2017

November 20 2017

CFO WOD: Back Squat 3x5 reset back 20#s from last week For time 1000m Row 50 OHS 115/75 25 Hang power Cleans 115/75 Accessory: 3x 10 DB Press 10 DB BoR 20 ABMAT Sit Ups

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Comments Off on November 17 2017

November 17 2017

CFO WOD: For time 10/9/8/7/6/5/4/3/2/1 Snatches 95/65 OH Lunge 95/65 200m Row Accessory: 50 Russian Twists 50 Gymnastic Crunch 50 DB shrugs

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Comments Off on November 16 2017

November 16 2017

CFO WOD: 4x 3 Minutes to get 600m Run 2 Min to get 30 Burpees 1 Min Rest

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Comments Off on November 15 2017

November 15 2017

CFO WOD: 2 Rounds 30 Ring Dips 50 Pistols 30 KB Swings 70/53 2 min rest Accessory: 3x 10 DB Curls 10 DB OH Ext

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Comments Off on November 14 2017

November 14 2017

CFO WOD: Hang Snatches 2,2,2,2 5 Rounds 3 Deadlift 315/215 6 Bar Muscle Ups 9 Box Jumps 30/24

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Comments Off on November 13 2017

November 13 2017

CFO WOD: WOD: Back Squat 3x5 @+5 last time For time 20 Cal Assault Bike 20 Clean and Jerks 165/115 20 Cal Assault Bike Accessory: 3x 10 Banded Pull Downs 20 ABMAT Sit Ups

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Comments Off on November 10 2017 – Happy Veterans Day

November 10 2017 – Happy Veterans Day

Happy Veterans Day to all of our Amazing service members past and present. Thank you for defending me and my family! CFO WOD: A Great Partner Version of Hidalgo. 1 Mile Run with MB 20 Squat Cleans 135/95 40 Box Jumps 24/20 20 Synchro OH Plate Lunges 45/25 40 Box Jumps 24/20 20 ...

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Comments Off on November 9 2017

November 9 2017

CFO WOD: 5,5,5 Thruster 4x 3 Min to get 750/600m Row 2 Min to get 30/25 Cal Assault Bike 1 Min Rest

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