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Comments Off on January 18 2019

January 18 2019

CFO WOD: Nasty Girls” For time 3 Rounds 50 Air Squats 7 Muscle Ups 10 Hang Cleans

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Comments Off on January 17 2019

January 17 2019

CFO WOD: Thruster till failure and finish with Front Squat 20,20,20RM 400m Run after each set. Start with Thrusters. and get as many reps out of 20 as you can. When you feel like you can no longer go Overhead continue with front squats and finish the 20 reps. Start at ...

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Comments Off on January 16 2019

January 16 2019

CFO WOD: 24 Min E3Min 12 Cal Row/Bike 9 CTB Pull Ups 6 Box Jump Overs

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Comments Off on January 15 2019

January 15 2019

CFO WOD: For time: 1000/800/600/400/200m run 50/40/30/20/10 DB Snatch

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Comments Off on January 14 2019

January 14 2019

CFO WOD: Strict Press 10,10,10RM For time 10/8/6/4/2 Floor Press Power Clean Back Squat 9/7/5/3/1 Burpees

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Comments Off on January 11 2019

January 11 2019

CFO WOD: 5 Rounds for Time 15 Snatches 15 CTB Pull Ups 200m run

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Comments Off on January 10 2019

January 10 2019

CFO WOD: Front Squat till failure and finish with back Squat 20,20,20RM * 500m row after each set Start with front Squat and get as many reps out of 20 as you can. When you feel like you need to rack it do so and immediately put it on your back ...

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Comments Off on January 9 2019

January 9 2019

CFO WOD: For Time “Annie Floor presses” 50/40/30/20/10 Double Unders ABMAT Sit Ups *complete 10 Floor presses after each round

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Comments Off on January 8 2019

January 8 2019

CFO WOD: 28 Min E4Min 9 Cal Bike 7 KB Swings 5 Box Jumps 3 Burpees

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Comments Off on January 7 2018

January 7 2018

CFO WOD: Barbell Lunges 1x20@40% BS 1RM 1X20RM For time 10 Bar Muscle Ups 10 Clusters 8 BMU 8 Clusters 6 BMU 6 Clusters 4 BMU 4 Clusters 2 BMU 2 Clusters

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