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Comments Off on November 15 2019

November 15 2019

CFO WOD: Partner Up 25 min AMRAP 30 Clean and Jerk 60 Cal Bike 30 Thrusters 60 Cal Bike 30 Snatches 60 Cal Bike *break reps up however

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Comments Off on November 14 2019

November 14 2019

CFO WOD: Partner Up: “Panic Breathing” 500/400/300/200/100m Max Effort Row Double KB rack Hold *partner A rows while B holds. When A finishes switch! *you can only row while KBs are racked. If KBs are unracked during the row both partners must do 3 burpees and continue

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Comments Off on November 13 2019

November 13 2019

CFO WOD: 8 Min OTM 5 Floor Press 70% @ Min 10 Annie Runs 50/40/30/20/10 Double Unders ABMAT Sit UPS 200m Run

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Comments Off on November 12 2019

November 12 2019

CFO WOD: 5 Rounds 2 Minutes to get 10/8 Cal Bike/Row 3 Rounds of 3 Deadlift 1 Rope Climb 2 Min Rest

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Comments Off on November 11 2019

November 11 2019

Schedule today for Veterans day Classes at 9:00, 10:00, and 11:00. We will be honoring our veterans by doing the Warrior Armistice WOD. We are happy to welcome the RWB crew to all classes today too. Warrior Armistice WOD; Partner Up 22 min AMRAP 11 Power Cleans 11 OTB burpees 11 Toes ...

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Comments Off on November 8 2019

November 8 2019

CFO WOD: Oh this one gonna be fun!!! 20.5!!! 40 Muscle UPS 80 Cal Row 120 WallBalls *break up however you want to get it done 20 Min Cap

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Comments Off on November 7 2019

November 7 2019

CFO WOD: For time: 40/30/20/10 Cal Bike 800/600/400/200 A Runs B bikes A bikes B runs *all the way through

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Comments Off on November 6 2019

November 6 2019

CFO WOD: 10/8/6/4/2 Floor Press DB Bent over row *increase weight on Floor Press 20/16/12/8/4 Push Ups Ring row

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Comments Off on November 5 2019

November 5 2019

CFO WOD: 5x 2 min to get 30/25 calorie row 1 Min to get 20 DB snatches 1 Min to get 10 Toes to bar 1 Min rest

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Comments Off on November 4 2019

November 4 2019

CFO WOD: 12 Min E3Min 9 Back Squats 70% At Minute 12 12 Min AMRAP 3 Thrusters 3 Bar Muscle UPS 30 Double Unders

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