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Comments Off on October 31 2018

October 31 2018

CFO WOD: Gymnastic skill session 3x 10 VUps 10 Rhythym Kip Swings 15 Min E3 Min 30 Double Unders 15 T2B *every break = 5 Burpees right then and there. Accessories: 50 Gymnastic Push Ups 50 ABMAT Sit Ups

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Comments Off on September 6 2018

September 6 2018

CFO WOD: 5 Rounds 5 Cycles of the Speed Bear Complex (1 Squat Clean Thruster to Back Squat Thruster) Increase weight each round and don’t drop the bar during the cycle.

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Comments Off on April 30 2018

April 30 2018

CFO WOD: Back Squat 3x10 65% For time 3 Rounds 30 cal Row 30 KB Swings 53/35 30 Burpees Accessory: 2x 20 Push Ups 40 Hollow rocks 10 DB Bent Over Row

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Comments Off on December 5 2017

December 5 2017

CFO WOD: Hang Clean 3RM 30/20/10 Hang Clean and Jerk 135/95 Cal Row

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Comments Off on June 19 2017

June 19 2017

CFO WOD: Back Squat 10,10,10 @80% 10RM Press 10RM Power Clean 5,5,5,5RM 5 Min E30Sec 5 Burpees Accessory: 100 Hollow Rocks

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Comments Off on June 13 2017

June 13 2017

CFO WOD: Snatch 3,3,3 For time: 1000/800/600/400/200m run 10/8/6/4/2 DB/KB Snatch 70-50/50-35

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Comments Off on May 31 2017

May 31 2017

CFO WOD: 5 Rounds 3 Min to get 300M shuttle + 3 Muscle Ups (5 Rings Dips) 2 Min to get 200M Shuttle + 2 Floor Press 185/115 1 Min to get 100M shuttle + 1 Rope Climb Accessory: 3x10 Banded Pull Aparts Shoulder Shockers

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Comments Off on February 3 2017

February 3 2017

Let Open Friday Begin!!! CFOWOD: 18 Min AMRAP 15 Box Jumps 24/20 12 Push Press 115/75 9 Toes to Bar Acccwssory: 100 Hollow Rocks 30 Ring Dips *broken up any way

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Comments Off on January 20 2017

January 20 2017

Sorry for the late. Price but 6:30PM class tonight is canceled CFO WOD: 2x2 Min Max Rep Hang Clean 185/125 (135/85) 2 Min rest between For time 3 Rounds 20 WallBalls 20 SDHPs 75/55 20 Box Jumps 20" 20 Push Press 75/55 20 Cal Row 1 Min Rest Accessory: 2x Max rep strict Pull Ups Max rep Push Ups 1 ...

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Comments Off on December 9 2016

December 9 2016

CFO WOD: Partner Up... 18 Rounds - Alternating Rounds 3 Hang Snatch 135/95 6 OHS 135/95 9 Toes to Bar Accessory: 3x 10 Shoulder complex 10 Banded Tricep Pull Downs

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