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Comments Off on May 19 2019

May 19 2019

CFO WOD: 10/8/6/4/2 Hang Clean Front Squat Shoulder to Overhead CTB Pull Ups

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Comments Off on May 9 2019

May 9 2019

CFO WOD: Lake Run!!! Plus some other stuff but you’ll only find out by coming in.

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Comments Off on May 8 2019

May 8 2019

CFO WOD: Snatch 5x2 Overhead Squat 3x3 Partner Up 10 Minutes to get A-100 DB Snatches B- 80 Cal Row Then switch

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Comments Off on May 7 2019

May 7 2019

CFO WOD: 20 Min AMRAP 400m Run Max Rep Muscle Ups Or Alternating max Supine Pull Ups/Push Ups

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Comments Off on May 6 2019

May 6 2019

CFO WOD: Squat Clean + Jerk 5x 2+1 Back Squat 3x5 10 Min to get 15/12/9 UB Cleans *if you Break you have to run a 100m run to continue

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Comments Off on May 3 2019

May 3 2019

CFO WOD: Partner King Kong(ish) 8 Rounds Alternating Rounds Partner A does 1 Deadlift 2 Muscle Ups 3 Squat Cleans 4 HSPUs Partner B does 500m Row Alternate through the Rounds for a total of 8 rounds and 8 Rows

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Comments Off on May 2 2019

May 2 2019

CFO WOD: Clean and Jerk 3,3,3,3,3RM

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Comments Off on May 1 2019

May 1 2019

CFO WOD: 5x 2 Minutes to get 400m run 1 Minute to get 1 Rope Climb 2 Minutes to get 200m run

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Comments Off on April 30 2019

April 30 2019

CFO WOD: 5x 2 Minutes to get 20/15 cal Bike 2 Minutes to get 2 rounds of 3 Hang Snatches 6 Box Jumps 24/20 9 Pull Ups

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Comments Off on April 29 2019

April 29 2019

CFO WOD: Strict Press 10,10 10RM And here we are!!! 100 Back Squats @ BW in as few sets as Possible *every Break = 100m Run ***the goal is 1 set***

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