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Comments Off on March 29 2020

March 29 2020

CFO WOD: Chipper Sunday Round 2 100 KB Swings/DB snatches/plate ground to OH/burpees 75 Tuck Jumps 50 HSPUs/push Ups/dips 250 Double Unders *the fun part! 20 yard Bear crawl to start/in between/and at the end. Example KB—————-bear crawl———->tuck Jumps HSPUs DUBs

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Comments Off on March 28 2020

March 28 2020

CFO WOD: Fun fun fun! Runners: 3 Rounds for time 50 Mtn Climbers 25 Push UPS 1 Mile Run 3 Rounds for time 30 Russian Twists 25 Air Squats Bikers/Rowers: 3 Rounds for time 50 Mtn Climbers 25 Push UPS 100/80 cal 3 Rounds for time 30 Russian Twists 25 Air Squats Neither: 3 Rounds ...

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Comments Off on March 27 2020

March 27 2020

CFO WOD: Partner up if yo can Via Face Time, Zoom, Skype, whatevs. You can add in a Siamese (two people work at same time). Or you can run this solo! Either way have some fun!! And get after it. Work with what ya got. If ...

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Comments Off on March 26 2020

March 26 2020

CFO WOD: Runners 25 Minutes 5 Minute Max distance Run 5 Minute rest * run 3x **point A to Point B and back is fun way to do this. Run from point A for 5 Minutes. At 5 Minutes that becomes point B. Your goal next 5 minutes is past ...

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Comments Off on March 25 2020

March 25 2020

CFO WOD: 30 Minute OTM Barbell Crew 1- 5 Hang Cleans AHAP 2- 10 Pistols 3- 15 VUPs Minimal Weight Crew 1- 10 KB swings, Plate to OH or DB Snatches 2- 10 Pistols or Goblet Lunges 3- 15 VUPs Body weight crew 1- 5 Broad Jumps 2- 10 Pistols or Lunges 3- ...

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Comments Off on March 24 2020

March 24 2020

CFO WOD: Running and Burpees. The new mandate about staying inside still allows for exercise outside so use it for your mental health. The hard part... all of the tracks and fields are going to be closed. Lol. Street running it is. So here we ...

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Comments Off on March 23 2020

March 23 2020

CFO WOD: Barbell: 3x7 Tempo Squats 3seconds down/3 second pause explode up Then For time 21-15-9 Floor Press Barbell Or double DB Bent Over row Minimal Weight 3x10 Tempo Goblet Squat 3 Second down/5second pause/explode up Then 42/30/18 Single arm STO total (if you have a plate it could be a plate floor press ...

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Comments Off on March 22 2020

March 22 2020

CFO WOD: Chipper Sunday #1 For time 100 Walking Lunges 80 VUps 60 Push UPS 40 Tuck Jumps 20 pick up anything from ground to OH with Both Hands. If you have a Plate, DB, KB, MB, a rock...anything. Whatever your picking up must start from a dead stop on the ground *the ...

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Comments Off on March 21 2020

March 21 2020

CFO WOD: 2 Up one Down Switch Backs Run up 2 jog or walk back one. Keep doing this till you get to the top. Catch your breath and repeat same pattern down. Jog or walk two down Run hard up one. The goal here is to keep the runs ...

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Comments Off on March 20 2020

March 20 2020

CFO WOD: For time 10 Rounds Barbell Crew 7 Thrusters or WBs 7 Pull UPS/VUps 7 Push UPS 21 Double Unders (2-1) Weights might just be the barbell but if you have some plates put on something you can knock out 7 UB Minimal weight crew 7 KB Swings or Goblet Squats 7 Pull UPS Or ...

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