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Comments Off on September 22 2017

September 22 2017

CFO WOD: Partner Up - you go I go 3 rounds 100 WallBalls in 10s 30 Cleans - however 1)135/95 2)165/115 3)185/125 Accessory: 3x 10 DB Curls 10 Shoulder Shockers 10 DB Bent Over Row

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Comments Off on September 21 2017

September 21 2017

CFO WOD: OHS 3RM Team Up...for time 30 Burpees 750/600 m Row 600m run 30 Burpees 45/36 Cal Assault Bike 600m run

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Comments Off on September 20 2017

September 20 2017

CFO WOD: 21/15/9 Floor Press@ BW Ring Dips 42/30/18 Double Unders ABMAT Sit Ups Accessory: 3x 5 HeadStand weight transfer 15 DB OH Tricep

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Comments Off on September 19 2017

September 19 2017

CFO WOD: Hang Snatch 2,2,2,2,2 5 Min AMRAP 6 Deadlift 225/155 3 Bar Muscle Ups 1 Min Rest 5 Min AMRAP 4 Deadlift 275/185 2 Bar Muscle Ups 1 Min Rest 5 Min AMRAP 2 Deadlift 315/225 1 Bar Muscle Up

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Comments Off on September 18 2017

September 18 2017

CFO WOD: WOD: Back Squat 3x5@ +10#s last time. 3 Round 10 Jerks 165/115 400m run Accessory: 3x 5 walls walks 30 Hollow Rocks

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Comments Off on September 15 2017

September 15 2017

CFO WOD: Partner Up!!!!! 0-5:00---5 Min to get 40 calorie Bike 30 Burpees 20 Clean and Jerk 135/95 5:00-15:00---10 Min to get 60 calorie Bike 50 Burpees 40 Clean and Jerk 135/95 15:00-30:00---15 Min to get 80 Calorie Bike 70 Burpees 60 Clean and Jerk 135/95 Accessory: 60 weighted ABMAT Sit Ups 30 DB Curls

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Comments Off on September 14 2017

September 14 2017

Front Squat 1RM 20 Min E2MIn 200M Run

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Comments Off on September 13 2017

September 13 2017

CFO WOD: 30 Min OTM 1) 5 floor Press @ BW 2) 10 T2B (VUPs) 3) 15 Box Jumps 24/20 Accessory: 3x 5 top of dip swings 15 sec top of pull up hold 1 tuck to invert.

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Comments Off on September 12 2017

September 12 2017

CFO WOD: Deadlift 7,7, 7 Start @ 70% and work to a heavy 7RM 5 Min to get - 1000m Row 5 Min to get - 30 Snatches 135/95 5 Min to get - 1000m Row

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Comments Off on September 11 2011

September 11 2011

Today we remember and honor those of 9/11 CFO WOD: 20 Min AMRAP 9 Back Squats 205/135 11 Burpee Pull Ups 1 Clean And Jerk 205/135 Accesoory: 50 Evil wheelies 50 Push Ups

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