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Comments Off on November 15 2018

November 15 2018

CFO WOD: 12 Min OTM 3 Front Squats 80% 3 Box Jumps 30/24 Accessory: 3x 20 BB Curls 20 BB OH extensions

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Comments Off on November 14 2018

November 14 2018

CFO WOD: For Time 400m run Then.. 4 Rounds 30 cal bike/row 20 KB Swings 10 Ring Dips Then... 400m run

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Comments Off on November 13 2018

November 13 2018

CFO WOD: For time 5/4/3/2/1 Back Squat Power Snatch 2 Min Rest 4/3/2/1 Back Squat Power Snatch 2 Min Rest 3/2/1 Back Squat Power Snatch

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Comments Off on November 12 2018

November 12 2018

CFO WOD: Today we pay tribute to our amazing Veterans. We are honored to have you all a part of our CFO family. Thank you all for your service “Armistice” 11 Minute AMRAP LEVEL 1... 11 Ring rows 11 Push Ups 19 Single Unders 18 Lunges LEVEL2... 11 Minute AMRAP 11 Pull Ups 11 ...

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Comments Off on November 9 2018

November 9 2018

CFO WOD: Partner up 20 Rounds You go I Go Rounds 15 WallBalls 10 Pull Ups 5 Box Jumps *goal Is to go UB

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Comments Off on November 8 2018

November 8 2018

CFO WOD: Front Squat 1RM Power Clean 1RM Split Jerk 1RM

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Comments Off on November 7 2018

November 7 2018

CFO WOD: Partner Up 25 Min AMRAP A- 400m run B- Max Cal Assault Bike Switch every completion of 400 but you must do 5 synchro burpees every transition.

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Comments Off on November 6 2018

November 6 2018

CFO WOD: 20 Min E5Min 500m row AMRAP remaining time 5 Deadlifts 5 Ring Dips/Gymnastic Push Ups

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Comments Off on November 2 2018

November 2 2018

CFO WOD: Partner WOD - break up however choose 100 Cal Bike 80 Pistols 60 Hang cleans 40 Bar Muscle Ups 200m run together *this could change as we go through week

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Comments Off on November 1 2018

November 1 2018

CFO WOD: Back Squat 4@60%, 4@70%, 4x4@80% Snatch Grip Deadlift 3@95%, 3@100%, 3x3@105% 500m row TT

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