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Comments Off on November 26 2018

November 26 2018

CFO WOD: Bb Lunge/Back Squat 10/5,10/5,10/5 *work to your heaviest For time 5 Rounds 20 Cal Bike/a Row 10 Shoulder to OH 5 Bar MU

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Comments Off on November 22 2018

November 22 2018

Remember open gym today 9:30-12:00 Come in and knock it out! CFO WOD: 5x 3 Minute AMrAP 3 Hang Cleans 115/75 6 Shoulder to OH 9 Gymnastic Crunches 1 Minute Rest between AMRAPs At Home WOD: 5x 3 Minute AMRAPs 3 Push Ups 6 Squats 9 Gymnastic Crunches 1 Minute Rest between AMRAPs

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Comments Off on November 22 2018

November 22 2018

CFO WOD: Well... we might as well trot!! 30 Minutes 2 Minute Run for distance 1 Minute Rest *Your goal is to try and ge the same distance every time so this is a run out and run back along same path each time. Try and find ...

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Comments Off on November 21 2018

November 21 2018

CFO WOD: 30 Min AMRAP 400m MB carry together Then A- 10 Cal Assault Bike B- 10 KB Swing and 10 WallBalls *when both have completed to Bike or the round switch and complete again. That completes 1 round.

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Comments Off on November 20 2018

November 20 2018

CFO WOD: 20 Min E4Min 3 power Clean 3 Front Squats 3 Power Clean 3 Box Jumps *all at 70% of front Squat weight

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Comments Off on November 19 2018

November 19 2018

CFO WOD: For time and Reps 5 Rounds Max Rep Floor Press @BW 200m run Max Rep Pull Ups 200m Run Accessories 100 Gymnastic crunches

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Comments Off on November 16 2018

November 16 2018

CFO WOD: For time 5 Rounds 10 Push Press 10 VUps 20 Lunges 10 VUps

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Comments Off on November 15 2018

November 15 2018

CFO WOD: 12 Min OTM 3 Front Squats 80% 3 Box Jumps 30/24 Accessory: 3x 20 BB Curls 20 BB OH extensions

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Comments Off on November 14 2018

November 14 2018

CFO WOD: For Time 400m run Then.. 4 Rounds 30 cal bike/row 20 KB Swings 10 Ring Dips Then... 400m run

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Comments Off on November 13 2018

November 13 2018

CFO WOD: For time 5/4/3/2/1 Back Squat Power Snatch 2 Min Rest 4/3/2/1 Back Squat Power Snatch 2 Min Rest 3/2/1 Back Squat Power Snatch

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