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Comments Off on October 22 2018

October 22 2018

CFO WOD: Back Squat 5@60%,4@70%,4x4 80% Power Snatch 5@60%, 4@65% 4@ 75%, 2x4@85% Press 5@60%, 5@70%, 3x5@85% Accessories: 3x Max Push Ups 30 sex rest Max Hollow Rocks 30 sec rest

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Comments Off on October 18 2018

October 18 2018

CFO WOD: 20 Min OTM 1) 200m rum 2) 10 Burpees to 6” target 50 Cal Bike TIme Trial

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Comments Off on October 16 2018

October 16 2018

CFO WOD: Gymnastic skills sesh 3x 10 Kip Swings 10 Hollow to bridge kips For time 50/40/30/20/10 Double Unders 10/8/6/4/2 Bar Muscle Ups Accessory: 100 Gymnastic Crunches

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Comments Off on October 16 2018

October 16 2018

CFO WOD: Back Squat 5@60%, 4@70%, 4x4@80% Power Snatch 5@60%, 4@70%, 4@75%, 2x4@85% Floor Press 5@60%, 5@70%, 3x5@85%

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Comments Off on October 15 2018

October 15 2018

CFO WOD: 5 Rounds for time 10 Alt DB Snatches 15 T2B 20 cal Row Accessory: 3x 20 Push Ups 10 Barbell Curls

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Comments Off on October 12 2018

October 12 2018

CFO WOD: Partner Up: 20 Min AMRAP A- 400m run B- AMRAP 10 Thrusters, 10 BF Burpees *switch and continue AMRAP every 400m run Accessories 100 Hollow Rocks 50 Push Ups

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Comments Off on October 11 2018

October 11 2018

CFO WOD: Back Squat 4@60%, 4@70%, 4x4@80% Snatch Grip Deadlift 3@90%, 3@95%, 3x3@100% 50 Cal Assault Bike TT

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Comments Off on October 10 2018

October 10 2018

CFO WOD: Gymnastic Skill Session 3x 5 Wall Walks Max Hollow Holds 4x3 Min AMRAPs 3 HSPUs 6 CTB 9 box jumps 24/20 1 Min Rest Accessories: 3x 20 ABMAT Sit Ups 10 Kip Swings

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Comments Off on October 9 2018

October 9 2018

CFO WOD: Back Squat 4@60%, 3@70%, 3x3@80% Power Snatch 3@60%, 3@70%, 3@75%, 2x3@80% Bench Press 5@60%,5@70%,3x5@85%

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Comments Off on October 8 2018

October 8 2018

CFO WOD: Front Squat 5@60%, 4@70% 4x4@80% Power Clean 5@60%,4@65%, 4@75%, 2x4@85% Push Press, 3@60%, 3@70%, 6x3@85% Accessory: 3x 15 Gymnastic Push Ups Max Strict Pull Ups

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