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Comments Off on January 23 2020

January 23 2020

CFO WOD: UB Front Squat 2/4/6/10/2/5/6/10 *use the same weight across all sets. Pick the heaviest weight you think you can hit for 10 30 Double Unders between each set

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Comments Off on January 22 2020

January 22 2020

CFO WOD: 3 Min to get 3 Rounds 3 Snatches 6 Push Ups 9 Pull Ups 6 Min to get 3 Rounds 3 Snatches 6 Ring Dips 9 CTB 9 Min to get 3 Rounds 3 Snatches 6 HSPU 9 BMU

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Comments Off on January 21 2020

January 21 2020

CFO WOD: Partner Up: 25 Min You go I go 500m row Score is total 500s And your fastest and slowest time!

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Comments Off on January 20 2019

January 20 2019

CFO WOD: 5 Rounds 6 Back Squat 6 Box Jumps 30/24

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Comments Off on January 17 2020

January 17 2020

CFO WOD: Partner Up: 25 Min AMRAP Partner A Max M row Partner B Suitcase Carry RT/15 KB Swing/Suitcase Carry LT *switch after second carry

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Comments Off on January 16 2019

January 16 2019

CFO WOD: 5 Rounds 3 min AMRAP 3 Deadlifts 6 Pistols 18 Double Unders

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Comments Off on January 15 2020

January 15 2020

CFO WOD: 15 Min AMrAP 3/6/9/12/15.... Hand Stand Push Ups CTB Pull UPS E3Min starting at 0:00 3 Muscle Ups/BMU/T2B

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Comments Off on January 14 2019

January 14 2019

CFO WOD: “Bear Complex”! 5 Rounds 7 UB Cycles of 1 Power Clean 1 Front Squat 1 Shoulder to OH 1 Back Squat 1 Shoulder to OH *build weight each round **if you break during the cycles you must perform 5 Burpees and continue

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Comments Off on January 13 2019

January 13 2019

CFO WOD: 20 Min OTM Odd - Max Meter Row Even- 15 Burpees As the weather will be questionable all week make sure to check in on Website and on FB each Morning for possible changes in schedule

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Comments Off on January 10 2019

January 10 2019

CFO WOD: For time 5/4/3/2/1 Muscle Up Squat Clean 800m run 1/2/3/4/5 Squat Clean Muscle Up

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