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Comments Off on April 20 2018

April 20 2018

CFO WOD: 10 Min to get 4/8/12 Thruster 1/2/3 Rope climb @ Min 10 10 Minute AMRAP 50 Cal Row 50 WallBall 20/14 50 BF Burpees 50 HSPU Accessory: 3x 10KB SDHP 10 Goblet lunge

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Comments Off on April 19 2018

April 19 2018

CFO WOD: Front Squat 1RM 10 Min OTM 1 Clean and Jerk *start at 60% and increase 5-10#s every Minute.

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Comments Off on April 18 2018

April 18 2018

CFO WOD: 4x 4 Min Assault Bike/Row for average watts 1 Min Rest between Accessory: 100hollow Rocks

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Comments Off on April 17 2018

April 17 2018

CFO WOD: Clean 1RM 5 Min to get max Burpees 4 Min to get max Cleans @70% 1RM 3 Min to get max Double Unders 2 Min to get Max Bar Muscle Ups 1 Min to get Max DL @70%1RM Clean

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Comments Off on April 16 2018

April 16 2018

CFO WOD: Back Squat 1RM Strict Press 1RM For Time 20 Ring Dips 7 Front Squats 205/135 5 Front Squats 225/155 3 Front Squats 245/165 1 Front Squat 275/185 20 Ring Dips Accessory: 3x 20 Push Ups 10 DB Curls 20 Russian Twists

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Comments Off on April 13 2018

April 13 2018

CFO WOD: Partner Up: 5000/4500m Row AMRAP 5 Box Jump Overs, 10 DB Snatches, 5 Bar Muscle Ups *partners Must switch every 2 Minutes Accessory: 2x 15 Shoulder Shockers 15 Banded pull Aparts 30 ABMAT Sit Ups

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Comments Off on April 12 2018

April 12 2018

CFO WOD: Front Squats galore Strength FS 3,3,3,3,3 start at 70% and get after it Speed 15/12/9/6/3 UB Front Squats 95/65 Enjoy!

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Comments Off on April 11 2018

April 11 2018

CFO WOD: And it’s finally here! Big run day 30 Min AMRAP 3.5 Mile Run Max Rep Burpees Accessory: 2x 10 DB Press 20 VUps

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Comments Off on April 10 2018

April 10 2018

CFO WOD: 5 Min OTM 5 TnG Snatches 60-65% For time 5 Rounds 5/3/1 Clean and Jerk Strict Pull Up

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Comments Off on April 9 2018

April 9 2018

CFO WOD: Back Squat 5RM 2 Rounds 8 Min to get 400/200/100/50m Run *after each Run 5 Deadlifts 275/185 10 Pistols 2 Min Rest between. Accessory: 2x 10 DB Floor Press 15 DB Bent Over Row

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