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Comments Off on August 30 2013

August 30 2013

CFO WOD: 4 min AMRAP 10 Burpees 100m run Rest 2 min 4 min AMRAP 10 KB swings 44/26 10 Box Jumps 24/20 Rest 4 min 6 min AMRAP 10 Burpees 100m run Rest 2 min 6 min AMRAP 10 Burpees 100m run Rest 2 min 6 min AMRAP 10 KB swings 44/26 10 Box Jumps 24/20 --------------------------------- Strength Deadlift 1 RM WOD 5 min OTM 6 lateral hops 20 yard plate pinch carry 25/15 Max ...

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Comments Off on August 29 2013

August 29 2013

CFO WOD: 3 rounds 5 cycles of bear complex 135/95 1 power clean 1 front squat 1 push press 1 back squat 1 rack press 400 yard shuttle (4x100) 2 minute rest --------------------------------- Strength 1RM floor press WOD 1 min max rep broad ...

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Comments Off on August 28 2013

August 28 2013

CFO WOD: 12.min OTM 1 deadlift @ 80% Annie 50,40,30,20,10 DUBs Sit Ups 10:00 cap ---------------------- Strength: Rest Day

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Comments Off on august 27 2013

august 27 2013

Ok peops. Stoked to see so much excitement about strength being back. Couple quick remeinders about the programming....lol No doubling up.... Ride the program you are on and soak it up. Use the recovery and get better Always good go change things up. We suggest minimal time ...

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Comments Off on August 26 2013

August 26 2013

Today we are back to our regular programming of the main WOD and the strength WOD. If you are unsure which one to follow please discuss with Juan or Terry. We have a few stipulations regarding following the strength programming. Thanks CFO WOD: 10-1 Pistols (each leg) 1-10 Burpees ---------------------- Strength: Power Clean 1RM WOD: 8 rounds 30 seconds 5-10-5 sprint Max ...

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Comments Off on August 23 2013

August 23 2013

CFO WOD: 20 MIN AMRAP 400m run 3 Muscle Ups (bar or ring) or 9 CTB pull Ups 10 Burpees

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Comments Off on August 22 2013

August 22 2013

CFO WOD: 12 Min AMRAP 3 hang Squat cleans AHAP!! ( you pick weight but if you drop the bar you immediately perform 5 burpees) 30 DUBs 6 toes to bar

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Comments Off on August 21 2013

August 21 2013

CFO WOD: You will start at the same weight for all 3 movements as increase with each set. You will make bigger jumps with the push press and bigger jumps with the push Jerk. Press 1,1,1,1,1 Push Press 3,3,3,3,3 Push Jerk 5,5,5,5,5 Example... PR 135,140,145,150,155 PP 135,155,175,195,215 PJ 135,165,195,225,255

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Comments Off on August 20 2013

August 20 2013

CFO WOD 5 rounds 400m run 20 KB swings 70/53 10 Pull Ups 35:00 cap

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Comments Off on August 19 2013

August 19 2013

CFO WOD: 12 min AMRAP 1,2,3,4,5,6,7,8,9,10.... And so on Squat Snatch 75/55 Bar facing Burpees Yes it's light. Work the technique.

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