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Comments Off on March 18 2019

March 18 2019

CFO wOd: Back Squat 40 @ BW Don’t rack it! For time 21/18/15/12/9/6/3 Clean and Jerk Box jump overs 24/20

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Comments Off on March 15 2019

March 15 2019

CFO WOD: 19.4!!!!!!! For total time 3 Rounds 10 Snatches 95/65 // 65/45 12 BF Burpees 3 Min Rest 3 Rounds 10 BMU // pull ups // Jumping Pull Ups 12 BF Burpees ***12 Minute Time Cap***

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Comments Off on March 14 2019

March 14 2019

CFO WOD: TnG Snatches 5,5,5,5RM *20/15 cal bike start in between and at end. (5x)

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Comments Off on March 13 2019

March 13 2019

CFO WOD: 3/13/19: Partner Up You Go I Go Runs 800/600/400/200 The Workout will start, in between runs and finish with both partners doing 30 Double Unders While partner A is running Partner B will be doing AMrAP - 10 Push Ups 10 VUps. *this gonna get Spicey

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Comments Off on March 12 2019

March 12 2019

CFO WOD: Deadlift 10,10,10RM For Time 500/400/300/200/100m Row 15/13/9/6/3 Power Cleans

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Comments Off on March 11 2019

March 11 2019

CFO WOD Back Squat @ Body Weight 10 reps 30 second rest on back 10 reps 30 second rest on back 10 reps For time 5 Rounds 5/3/1 Thrusters Strict pull ups

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Comments Off on 19.3!!!

19.3!!!

This one gonna be fun!! I will have a separate WOD for non open GvH crew. Same movements but different structure 19.3 For time 200’ Single Arm DB OH lunge 50/35 /// 35/20 50 Single DB step Ups 24/20 & 50/35 /// 35/20 50 Strict HSPU /// 5” riser 200’ HS Walk /// ...

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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 March 6 2019

March 6 2019

CFO WOD: Partner Up: 20 Min AMRAP - you go I go Rounds 7 Cal Bike 7 Half Plate Burpees 7 Box Jumps 20”

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Comments Off on March 5 2019

March 5 2019

CFO WOD: 3 Min AMRAP 3/6/9/12... Clean and Jerk Burpees 2 Min Rest 6 Min AMRAP 3/6/9/12... Clean and Jerk Burpees 2 Min Rest 9 Minute AMRAP 3/6/9/12... Clean and Jerk Burpees

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