menu close menu

Latest Posts

Comments Off on October 1 2014

October 1 2014

Oh How I LOVE conditioning days!!! CFO WOD: 50 Burpees 75 Double Unders 1 Mile Run 75 Double Unders 50 Burpees

read more
Comments Off on September 30 2014

September 30 2014

CFO WOD: 5 Rounds 3 Snatch Pulls 3 Power Snatches 3 Snatch Pulls *must increase weight each round *may not drop bar during round *if drop bar immediately complete 5 burpees and finish round

read more
Comments Off on September 29 2014

September 29 2014

CFO WOD: 15/12/9/6/3 Squat Clean 95/65,115/75,135/95,165/115,185/125 200m run 1 Minute Rest from finish of last run 50 Front Rack Lunges 45/35

read more
Comments Off on September 26 2014

September 26 2014

CFO WOD: WallBall Cindy 15 Min AMRAP 5 Pull Ups 10 Push Ups 15 WallBalls 20/14

read more
Comments Off on September 25 2014

September 25 2014

CFO WOD: Strict Press 1/1/1/1/1 Push Press 2/2/2/2/2 Push Jerk 3/3/3/3/3 *all movements will start at the SAME weight. The jumps you make on each set is up to you. Score will be....highest completed weight for each movement.

read more
Comments Off on September 23 2014

September 23 2014

CFO WOD: 10 min OTM 100M Sprint Max Rep DUBS *Score is total DUBs 5 minute rest 1000m row time trial

read more
Comments Off on September 23 2014

September 23 2014

CFO WOD: 15 Min OTM Odds- 2 Front Squats @80% Evens- 2 Back Squats @FS weight 5 Rounds 20 KB swings 53/35 50m Sprint 10 Pistols 50m sprint

read more
Comments Off on September 22 2014

September 22 2014

CFO WOD: 0-15 Squat Clean 3@65%, 3@75%, 3x3@80% 15-30 Squat Snatch 3@75%, 2X3@85% 32-40 2 Min AMRAP Burpees 1 Min rest 2 min AMRAP Hollow Rocks 1 min rest 2 Min AMRAP Burpees

read more
Comments Off on September 19 2014

September 19 2014

CFO WOD: 15 min 5 min to run 800 ------------------- 5 min AMRAP 10 Push Ups 20 Ball Slams ------------------- 5 min to run 800

read more
Comments Off on September 18 2014

September 18 2014

CFO WOD: 0-12 3x 5 Squats 65% 5 Broad Jumps 6' 1 Minute Rest 16-26 10 Min OTM 1 Split Jerk *alternate each Minute *you pick weight 30-35 3x5 Drop Squats 24/20

read more