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Comments Off on November 23 2019

November 23 2019

CFO WOD: Partner Up: 20 Rounds You go I go Rounds 4 OTB Burpees 3 Hang Cleans 2 Front Squats 1 Thruster

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Comments Off on November 21 2019

November 21 2019

CFO WOD: Partner Up 20 Minute AMRAP Partner A row Max Meters Partner B 50’ Farmers Carry 100m sprint 50’ Farmers Carry = 1 Round Switch every completed round Score is total rounds & total Meters

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Comments Off on November 20 2019

November 20 2019

CFO WOD: 10 Min E2Min 5 floor press 75% @ Minute 10 10 Min AMRAP 10 Pistols(step Ups) 20 Double Unders

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Comments Off on November 19 2019

November 19 2019

CFO WOD: 5x 3 Min to get 3 Rounds 4 Hang Clean 8 Burpees Max Cal Row 2 Minute rest

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Comments Off on November 18 2019

November 18 2019

CFO WOD: 12 Min E4Min 12 Back Squats 70% @ Min 12 10/9/8/7/6/5/4/3/2/1 Shoulder to OH Pull Ups

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Comments Off on November 15 2019

November 15 2019

CFO WOD: Partner Up 25 min AMRAP 30 Clean and Jerk 60 Cal Bike 30 Thrusters 60 Cal Bike 30 Snatches 60 Cal Bike *break reps up however

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Comments Off on November 14 2019

November 14 2019

CFO WOD: Partner Up: “Panic Breathing” 500/400/300/200/100m Max Effort Row Double KB rack Hold *partner A rows while B holds. When A finishes switch! *you can only row while KBs are racked. If KBs are unracked during the row both partners must do 3 burpees and continue

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Comments Off on November 13 2019

November 13 2019

CFO WOD: 8 Min OTM 5 Floor Press 70% @ Min 10 Annie Runs 50/40/30/20/10 Double Unders ABMAT Sit UPS 200m Run

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Comments Off on November 12 2019

November 12 2019

CFO WOD: 5 Rounds 2 Minutes to get 10/8 Cal Bike/Row 3 Rounds of 3 Deadlift 1 Rope Climb 2 Min Rest

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Comments Off on November 11 2019

November 11 2019

Schedule today for Veterans day Classes at 9:00, 10:00, and 11:00. We will be honoring our veterans by doing the Warrior Armistice WOD. We are happy to welcome the RWB crew to all classes today too. Warrior Armistice WOD; Partner Up 22 min AMRAP 11 Power Cleans 11 OTB burpees 11 Toes ...

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