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Comments Off on February 23 2018. 18.1!!!!!!

February 23 2018. 18.1!!!!!!

Dang!!!!! A 20 Minute AMRAP to start it all off. Trust your conditioning!!! We got this 20 Min AMRAP 8 T2B (knee raises/ABMAT Sit Ups 55+) 10 Hang DB Clean and Jerks (5/5) 50/35 (35/20/10)) 14/12 Calorie Row We will work this in two heats per class so we gonna need ...

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Comments Off on February 22 2018

February 22 2018

CFO WOD: 7 Rounds 90 seconds to get 20/15 calorie row 40 Double Unders or 10 Burpees (you choose poison) 90 second Rest

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Comments Off on February 21 2018

February 21 2018

CFO WOD: Hang Snatch 10,10,10 Partner Up 20 Min OTM 1) max Cal Bike 2) 3 Clean and Jerk 155/105 & 3 Box Jumps 30/24 Accessory 3x max ring dips 30 second Rest

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Comments Off on February 20 2018

February 20 2018

And here we are. The first week of the open. You are ready. Everything from this past year has prepared you for the next five weeks. Remember the pain. Embrace it and have some fun. CFO WOD: For time 5/4/3/2/1 Back Squat @5RM 10/8/6/4/2 Burpees 15/12/9/6/3 CTB Pull Ups 400m Run ...

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Comments Off on February 16 2018

February 16 2018

CFO WOD: 10 Thrusters 95/65 35 Double Unders 10 Snatches 35 Double Unders 10 Clean and Jerks 35 Double Unders 10 Thrusters 35 Double Unders 10 Snatches 35 Double Unders 10 Clean and Jerks 35 Double Unders 10 Thrusters 35 Double Unders 10 Snatches 35 Double Unders 10 Clean and Jerks 35 Double ...

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Comments Off on February 15 2018

February 15 2018

CFO WOD: 10 Min to get 1200m run and 50 burpees 10 Min to get 1200m run and 35 burpees 10 Min to get 1200m run and 20 burpees

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Comments Off on February 14 2018

February 14 2018

CFO WOD: For time 50/40/30/20/10 WallBalls 20/14 25/20/15/10/5 Pull Ups *every Break = 100m Row Accessory: 10-1 DB Curls DB OH Extension Hollow rocks

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Comments Off on February 13 2018

February 13 2018

CFO WOD: 5 Min OTM 5 Thrusters 155/105 For time 30 Jerks 155/105 45 Hang Cleans 155/105 60 Deadlifts 155/105

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Comments Off on Feb 12 2018

Feb 12 2018

CFO WOD: Back Squat 10RM 20 Min OTM 1) 200m Run 2) 5 Snatch 135/95 3) 200m Run 4) 5 Cleans 135/95 Accessory: 3x 30 Second Hollow Hold 30 second Rest 30 Second OH Plate Hold 30 second Rest Max push Ups

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Comments Off on February 9 2018

February 9 2018

CFO WOD: For time 6 Min to get (0-6) 3 Rounds of 7 Power Cleans 135/95 9 Box Jump Overs 24/20 11 Toes to Bar If you finish before 6 Minutes 6 Min to get (6-12) 3 Rounds of 7 Power Cleans 165/115 9 Box Jump Overs 24/20 11 Toes to Bar If you finish before 12 ...

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