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Comments Off on August 8 2019

August 8 2019

CFO WOD: OHS 1RM Front Squat 1RM Just continue to build weight.

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Comments Off on August 7 2019

August 7 2019

CFO WOD: Floor Press 1RM 500M row Time Trial 2 Minute Rest 100 Pull Ups for time *if Pull Ups are not you jam rotate between Pull Ups and ring rows or bar pull ups every Break

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Comments Off on August 6 2019

August 6 2019

CFO WOD: Clean 1RM 1 Mile run Time Trial 2 Min Rest 5 Minutes to get Max Rep Cleans at 80% of 1RM

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Comments Off on August 5 2019

August 5 2019

CFO WOD: CrossFit Total Back Squat 1RM Strict Press 1RM Deadlift 1RM *30 Minutes to complete

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Comments Off on August 2 2019

August 2 2019

CFO WOD: 200m Run together 50 Pull Ups shared 400m Run together 50 Toes To Bar Shared 800m Run together 50 Synchronized Burpee Box Jumps 800m Run together 50 Toes to Bar 400m run together 50 Pull Ups 200m Run

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Comments Off on August 1 2019

August 1 2019

CFO WOD: Back Squat 5,5,5,5RM * start at 20RM (or 70%) and increase each set Deadlift 5,5,5,5RM *start at Back Squat 5RM and Increase

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Comments Off on July 31 2019

July 31 2019

CFO WOD: “Nate” 20 Min AMRAP 2 Muscle Ups 4 Hand Stand Push Ups 8 KB Swings

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Comments Off on July 30 2019

July 30 2019

CFO WOD: 30 Minutes E6Min 10/8 Cal Bike 5 Squat Cleans AHAP 30 Double Unders 200m Run *record your fastest and slowest round and heaviest weight accomplished for 5

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Comments Off on July 29 2019

July 29 2019

CFO WOD: 18 Min E3Min 12 BF Burpees 12/10/8/6/4/2 Snatches 12 BF Burpees Round 1- 75/55 Round 2- 95/65 Round 3- 115/75 Round 4- 135/95 Round 5- 165/115 Round 6- 185/125

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Comments Off on July 26 2019

July 26 2019

CFO WOD: “Holleyman” 30 Rounds 5 WallBalls 3 HandStand Push Ups 1 Power Clean *can do this partner or solo.

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