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Comments Off on July 21 2017

July 21 2017

CFO WOD: 5/10/15/20 Assault Bike Cals DB Snatches (each Arm) 50/35 Box Jumps 24/20 Muscle Ups (ring Dips) Accessory: 3x 15 Plate Curls 15 Plate OH Tricep 15 Shoulder Shocker

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Comments Off on July 20 2017

July 20 2017

CFO WoD: Hang Squat cleans 3,3,3,3 For Reps 5 Min to get 500m Row Max Rep OHS 115/75

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Comments Off on July 18 2017

July 18 2017

CFO WOD: Deadlift 1x max reps Add weight accordingly based on previous weeks reps 15+ add 15# 10+ add 10#s 5+ add 5#s For time 21 Cal Row Snatch @60% 5RM 30 CTB 15 Cal Row Snatch @80% 5RM 30 CTB 9 Cal Row Snatch @ 5RM

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Comments Off on July 17 2017

July 17 2017

CFO WOD: Back Squat 10,10,10 @10RM Push Press 5@10rM, 10RM +last Power Clean 10 Min E2Min 30 Double Unders Max rep Power Clean @5RM Accessory: 100 ABMAT Sit Ups 50 Gymnastic Push Ups

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Comments Off on July 14 2007

July 14 2007

CFO WOD: Partner 24 Min AMRAP A- 45 Calorie Bike B-AMRAP 3 DB Push Press 50/35, 6 Ring Dips, 9 Box Jumps 24/20 *when partner A finishes calories you switch and continue AMRAP Accessory: 3x 10 Toes to Bar 10 Shoulder Shockers

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Comments Off on July 13 2017

July 13 2017

CFO WOD: 2,2,2,2 Hang Squat Snatch 15/12/9/6/3 UNBROKEN Front Squats 155/105

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Comments Off on July 12 2017

July 12 2017

CFO WOD: 25 Min OTM 1) rack To rack carry 315/225 2) 10 hand stand Push ups 3) 20 Double Unders 4) 15 ABMaT Sit Ups 5) 1 Rope climbs Accessory: 3x Max rep Floor Press 155/105

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Comments Off on July 11 2017

July 11 2017

CFO WOD: Deadlift 1xmax reps 15+ add 15#s 10+ add 10#s 5+ add 5# For time 21 Pull Ups (Ring Rows) Power cleans 60%5RM 600m Run 15 CTB (Pull Ups/Ring Rows) Power cleans 80%5RM 600m Run 9 Bar Muscle Ups (CTB/Pull Ups) Power Cleans @5RM

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Comments Off on July 10 2017

July 10 2017

CFO WOD Back Squats 1x20 @90%10RM Strict Press 10RM + last time Power Snatch 20 Reps for time @90%5RM 5 Min E30sec 7 Burpees Acccssory: 100 VUps 30 Rings dips

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Comments Off on July 7 2017

July 7 2017

CFO WOD: 24 Min AMRAP- partner Up A-1000m Row B- AMRAP 3 DB Snatch 50/35, 6 Push Ups, 9 WallBalls 20/14 *once partner A finishes the Row partners switch and continues through the AMRAP. Accessory: 3x 10 DB Curls 10 DB OH extension

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