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Comments Off on August 15 2018

August 15 2018

CFO WOD: For time 800/600/400/200/400/600/800 M run 80/60/40/20/40/60/80 Double Unders

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Comments Off on August 14 2018

August 14 2018

CFO WOD: 30 Min E5Min 500/450m row 6 Hang Clean 12 Pull Ups

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Comments Off on August 13 2018

August 13 2018

CFO WOD: 40 Min to find 1RM Back Squat 1RM Power Clean 1RM Floor Press 1RM Deadlift

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Comments Off on August 10 2018

August 10 2018

CFO WOD: 21/18/15/12/9/6/3 DB Snatches WallBalls *5 PVC Jump Overs at the end of each round Accessory: 3x20 Push Ups Hollow rocks

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Comments Off on August 9 2018

August 9 2018

CFO WOD FOR Time: 750 Max Effort Row 1.5 Mile Run

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Comments Off on August 8 2018

August 8 2018

CFO WOD: Deadlift 10,10.10 *start at 60% and increase For time 3 rounds 7 snatches 100m run 14 pistols 21 Dubs 100m run Accessory: 100 ABMAT sit Ups

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Comments Off on August 7 2018

August 7 2018

CFO WOD: 30 Min E6min 500m row 30/20 cal Bike Max Burpees to 6” target

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Comments Off on August 6 2018

August 6 2018

CFO WOD: Back Squat 2,2,2 *start at 85% and increase from there For time 21/15/9 Thrusters Pull Ups/CTB/BarMU 400/200/100m Run

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Comments Off on August 3 2018

August 3 2018

CFO WOD: 5x 3 Min to get 400m Run Max rep clean and Jerks 3 Min Rest Accessory: 10-1 Hollow Rocks and Gumnastuc Crunches

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Comments Off on August 2 2018

August 2 2018

CFO WOD: Front Squat rollercoaster 5,3,3,1,1,3,3,5 Start at 70%. Work your way up then back down

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