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Comments Off on March 7 2019

March 7 2019

CFO WOD: Front Squats 10,10,10RM *Try to beat two weeks ago 500M row before , in between and at the end. Not For Time!!

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Comments Off on February 27 2019

February 27 2019

CFO WOD: For Time 30 Minute E5Min 200m Run 2 Rounds 10 /8 Cal Bike 20 ABMAT SIt Ups 30 Double Unders

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Comments Off on January 10 2019

January 10 2019

CFO WOD: Front Squat till failure and finish with back Squat 20,20,20RM * 500m row after each set Start with front Squat and get as many reps out of 20 as you can. When you feel like you need to rack it do so and immediately put it on your back ...

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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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