Latest Posts
August 29 2014
CFO WOD: 12 min AMRAP 200m run 15 box jumps 24/20 10 Toes to bar 5 minute rest 500m row Time Trial.
read moreAugust 28 2014
CFO WOD: 0-14 Min Back Squat 4x3 @ 82% 14-28 Min Power Snatch 4 @ 60%, 4 @70%, 2x4 @80% 28-38 Min Press 5 @ 70%, 3x5 @ 80%
read moreAugust 26 2014
CFO WOD: 0-12 min Front Squat 3,3,3,3 16-28 12 min OTM - 1 SQ Clean + 1Hang SQ Clean + 1 Jerk @ (1-4)70%,(5-8)75%,(9-12)80% 30-40 3 rounds 300M shuttle 30 DUBs
read moreAugust 25 2014
CFO WOD: min 0-12 Back Squat 3x4 @80% min 12-24 Squat Snatch 4@60%, 4@70%, 2x4@80% min 24-34 Power Clean 4@75%, 2x4@80% 38-43 5 min AMRAP 1 Pull up, 2 Push ups, 3 pull ups, 4 push ups...etc
read moreAugust 22 2014
CFO WOD: 21-15-9 Deads 225/155 And 7/5/3 Muscle Ups Or 14/10/6 CTB Pull Ups Or 21/15/9 Pull Ups.
read moreAugust 21 2014
CFO WOD: 20 min AMRAP Increasing 5 reps every round Start at... 5 WallBalls 5 Box Jumps 5 Burpees 100m run *run will always stay the same
read moreAugust 20 2014
CFO WOD: Snatch 1 Rep Clean & Jerk 1 Rep Front Squat 1 Rep *Perform a single maximal effort for the lifts listed above. *After warm-ups, 3 attempts per lift are allowed. *Total must be done in the specified order.
read moreAugust 19 2014
Just a heads up on the programming… Next week we will be starting an Olympic Lifting Cycle. It will be a lot of fun to improve our technique on all our movements and see how progress carries over into our workouts. That being said we will be doing ...
read moreAugust 18 2014
3 Rounds 5 reps of speed bear (squat clean thruster to back squat thruster) 135/95 300M shuttle *2 min Rest
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