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Comments Off on February 5 2019

February 5 2019

CFO WOD: Hang Power Clean 3RM Tabata Deadlift 2 Minute Rest Tabata Pull Ups For the AM crew that can’t make it later in the day Tabata Squat Jumps 2 Minute Rest Tabata Burpees 2 Minute Rest Tabata VUps 2 Minute Rest Tabata Push Ups ***tabata = 4 Minutes 20 seconds of work 10 Seconds Rest ...

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Comments Off on February 4 2019

February 4 2019

AM crew remember to check the website and FB for weather updates just in case CFO WOd: For Time 5/3/1 Back Squat Floor Press 200m Run *if classes are bigger this will turn into a partner WOD. We will explain.

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Comments Off on February 1 2018

February 1 2018

CFO WOD: Partner Up- Alternating Movements 30 Rounds 5 Pistols 3 Clean and Jerks 1 Muscle Up

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Comments Off on January 31 2019

January 31 2019

CFO WOD: 5x 5/3/1 Power Snatches + Overhead Squats Start at designated level weight and increase weight each round

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Comments Off on January 30 2019

January 30 2019

CFO WOD: For time 4x 800m Run 12/9/6/3 Assault Bike and burpees

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Comments Off on January 29 2019

January 29 2019

CFO WOD: 4 Rounds for reps 45 sec max Double Unders 15 sec rest 45 sec Max Rep Hang Cleans 15 sec rest 45 sec max Pull Ups 1 Minute 15 second Rest

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Comments Off on January 28 2019

January 28 2019

CFO WOD: Shoulder to Overhead 10,10,10RM For time 21/15/9 Back Squats Box Jumps 400m Run

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Comments Off on January 24 2019

January 24 2019

CFO WOD: Partner Up For time Buy In 25 Synchro Burpees 2 Rounds for time 100 Cal Assault Bike 50 DB Single arm STO Cash Out 25 Synchro Burpees

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Comments Off on January 24 2019

January 24 2019

CFO WOD: Deadlift+Hang Power Clean+Front Squat+Back Squat 5,5,5,5,5RM Start at designated levels weight and increase from there

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Comments Off on January 23 2019

January 23 2019

CFO WOD: For time 50/40/30/20/10 KB Swings Box Jumps

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