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WOD Wednesday, 20 August (August 19, 2014 7:00 pm)
WOD Tuesday, 19 August (August 18, 2014 7:00 pm)
WOD Monday, 18 August (August 17, 2014 8:02 pm)
This Week @ CFLO2… (August 17, 2014 7:56 pm)
WOD Friday, 15 August (August 14, 2014 7:00 pm)

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WOD Wednesday, 20 August

Aug 19, 2014
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Question of the Day: Are you a Mac or a PC? Warmup: Run 400m 2 Sets: 5 Broad Jumps 5 Inch Worms 5 Light KB Turkish Get Ups (1st set L Arm, 2nd set R arm)   WOD: Hip Extensions 4×12 4 min AMRAP x 4: Run 400m Sandbag get ups Rest 3 Min Between   Post results to comments

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WOD Tuesday, 19 August

Aug 18, 2014
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Question of the Day: What is your favorite snack during the day? Warmup: Run 100m Run 100m Backwards 2 Sets: 5 Power Cleans w/ Empty Bar 5 Burpees 5 KB Swings 5 Knees to Elbows   WOD: Run 200 10 Power cleans (155/105) 20 Bar Facing Burpees 30 KB Swings 40 Monkey Claps Run 400 40 Monkey Claps 30 KB

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WOD Monday, 18 August

Aug 17, 2014
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Question of the Day: What was the highlight of your weekend? Warmup: 2 Sets: 8 Trunk Twists 8 Empty Bar Good Mornings 8 Empty Bar RDL 8 Air Squats WOD: Take 12 Min and find a heavy 3 rep Deadlift 6 Sets: 2 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats 5 Pull Ups 10 Push Ups

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WOD Friday, 15 August

Aug 14, 2014
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Question of the Day: What are your weekend plans? Warmup: 3 Min on Foam Roller 3 Min on Stretching Bands Row 2 Min 10 PVC Thrusters 5 Dead Hang Pull Ups   WOD: 15 Min Gymnastics Skill Work “Jackie” Row 1000m 50 Thrusters w/ 45lb Bar 30 Pull Ups   Post results to comments

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WOD Thursday, 14 August

Aug 14, 2014
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Question of the Day: If you could travel anywhere tomorrow, where would you go? Warmup: 3 Min Shoulder Mobility 12 Steps Walking Lunge w/ Twist 12 Alligator Walks 12 Wall Ball Front Squats 12 Tuck Jumps   WOD: Split Jerk 2-2-2-2-2 7 Min AMRAP: 5 Burpees 10 Wall Ball Shots 15 Double Unders or 30 singles   Post results to

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WOD Wednesday, 13 August

Aug 12, 2014
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Question of the Day: Would you ever go shark diving in a cage?   Warmup: Row 2 Min @ 50-75% 2 Sets: 5 Renegade Man Makers (No Weight) 10 Air Squats w/ 2 second hold at bottom 20 Monkey Claps   WOD: 5-4-3-2-1 of:DB Renegade Man MakersHibberty JibbertiesRow x100mRest 3 Min100 Air Sqiats for time

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WOD Tuesday, 12 August

Aug 11, 2014
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Question of the Day: What is usually the best part of your day? Warmup: Run 400m 10 Inch Worm Push Ups 10 Plate Ground to Overhead 10 Dead Hang Pull Ups 10 Spiderman Push Ups   WOD: Bench Press 5-5-5-3 2 Rounds: Run 800 20 Plate Ground to Overhead 30 No Throw AbMat Situps 20 Jumping Pull Ups   Post

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WOD Monday, 11 August

Aug 10, 2014
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Question of the Day: What did you do over the weekend? Warmup: Run 400m 2 sets: 10 Russian KB Swings 10 Box Step Ups 10 Kip Swings 2 x 100m @ 50-75%   WOD: 9 Rounds for fastest and slowest rounds: 5 KB Swings @ 35/55 7 Box Jumps @ 20/24 5 Knees to Elbows Sprint 100m Rest 90 seconds

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Partner WOD Saturday, 9 August

Aug 08, 2014
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Question of the Day: Coach’s Choice Warmup: Coach’s Choice   WOD: 70 Med Ball Clean Throws (Partner does med ball clean and throws the ball to the partner. 35 each) 70 Partner Med Ball Situps 70 Steps Walking Lunge w/ Med Ball Overhead 70 Med Ball Ground to Overhead (Like plate ground to overhead, but with a med ball) Between

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WOD Friday, 8 August

Aug 07, 2014
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Question of the Day: What are your weekend plans? Warmup: 5 Min Hip and Ankle Mobility 2 Sets: 10 Bandy Good Mornings 10 Bandy Side Steps 10 Bandy Shoulder Dislocates 10 Spiderman Push Ups   WOD: 90 second AMRAP Goblet Squats @ 55/70 22 Min AMRAP: 150m Farmer’s Plate Carry (10-25) 11 Air Squats 11 Body Ring Row 11 Ring