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Comments Off on July 19 2019

July 19 2019

CFO WOD: “The Seven” 7 Rounds 7 HandStand Push Ups 7 Thrusters 7 Knees to Elbows 7 Deadlifts 7 Burpees 7 KB Swings 70/53 7 Pull Ups

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Comments Off on July 18 2019

July 18 2019

CFO WOD: Back Squat 20RM Partner Up for time A- 50 cal Bike B- 50 cal Row Then switch Get after it!!!

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Comments Off on July 17 2019

July 17 2019

CFO WOD: 20 Min OTM 1) 3 Push Presses 2) 2 Muscle Ups *build weight on the PP

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Comments Off on July 16 2019

July 16 2019

CFO WOD: Partner Up: Weston 5 Rounds 1000m row (Shared) 200m Farmers Carry (100 each you go I go) 50m OH Carry RT arm - together 50m OH Carry LT Arm - together

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Comments Off on July 15 2019

July 15 2019

CFO WOD: TUP 15/12/9/6/3 Power Clean Pull Up Front Squat Pull up

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Comments Off on July 12 2019

July 12 2019

CFO WOD: Partner Up: 31 Heroes 31 Minute AMRAP 8 Thrusters 6 Rope Climbs 11 Box Jumps *one partner works through the AMrAP whole the other does a 400m run with a MB

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Comments Off on July 11 2019

July 11 2019

CFO WOD: Hang Snatch 2,2,2,2,2 “Randy” 75 Snatches for time 75/55

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Comments Off on July 10 2019

July 10 2019

CFO WOD: Partner Up: For time Alternating Minutes A) Max Cal Bike B ) 8/10/12 Burpees (levels 1,2,3) Keep alternating until you get to 200 Cals

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Comments Off on July 9 2019

July 9 2019

CFO WOD: PK” 5 Rounds 10 Back Squats 10 Deadlifts 400m Run 2 Min Rest *30 Min cap

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Comments Off on July 8 2019

July 8 2019

CFO WOD: Barbell Lunges 10,10,10RM Max Rep Push Press at each weight 2 Rounds 21 Pull Ups Push Ups 15 CTB Pull Ups Ring Dips 9 Bar Muscle Ups Hand Stand Push Ups 75 Double Unders

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