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Comments Off on September 25 2018

September 25 2018

CFO WOD: 12 Min OTM 2 Snatches 80% 3 Min Rest 10 Min AMrAP 10 Deadlift 20 Double Unders

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Comments Off on September 24 2018

September 24 2018

CFO WOD: 9/24/18: For time 600m run 5/10/15 Clean and Jerk 135/95 10/20/30 Back Squat 15/30/45 Burpees 600m run. Enjoy! Accessories 3x 10 DB Curls 10 Push Ups 20 Hollow Rocks

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Comments Off on September 21 2018

September 21 2018

CFO WOD: Partner Up 30 Minute AMRAP 30 Cal Row 30 WallBalls Max Rep BMU (you go I go)

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Comments Off on September 19 2018

September 19 2018

CFO WOD: 20min OTM Odd-200m sprint Even-15 KB swings Accessory: 3x Max Floor Press 135/95 20 ABMAT sit Ups in between

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Comments Off on September 18 2018

September 18 2018

CFO WOD: 20 Min E4Min 2 Rounds 20 Double Unders 10 Snatches 5 Toes to bar

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Comments Off on September 17 2018

September 17 2018

CFO WOD: 4x 5 Strict Press 3 Push Press 1 Jerk For Time 10 Rounds 10 cal bike 10 Back Squats Accessories 10-1 hollow Rocks and VUps

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Comments Off on September 14 2018

September 14 2018

CFO WOD: For time 20/16/12/8/4 Lunges 10/8/6/4/2 Muscle Ups 5/4/3/2/1 Strict HSPU Accessories 3x 15DB Curls 15 DB Overhead 15 DB bent Over Row

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Comments Off on September 13 2018

September 13 2018

CFO WOD: 5x 5/3/1 Snatch Overhead squat *do not drop the bar *add weight over five sets.

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Comments Off on September 12 2018

September 12 2018

CFO WOD: Partner Up: Assault Bike Panic Breathing 30/25/20/15/10 assault Bike calories DBL KB Rack Hold 53/35 *bike can only be moving when KBs are racked. *if KBs are dropped you must each perform 3 Burpees before continuing. Accessory: 3x Max Rep Floor Press 20 Hollow rocks in Between

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Comments Off on April 11 2018

April 11 2018

CFO WOD: 25 Min E5Min 20 pull-ups 15 Burpees to pull up bar 10 Hang Clean

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