Latest Posts
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 moreSeptember 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 moreSeptember 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 moreSeptember 26 2014
CFO WOD: WallBall Cindy 15 Min AMRAP 5 Pull Ups 10 Push Ups 15 WallBalls 20/14
read moreSeptember 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 moreSeptember 23 2014
CFO WOD: 10 min OTM 100M Sprint Max Rep DUBS *Score is total DUBs 5 minute rest 1000m row time trial
read moreSeptember 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 moreSeptember 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 moreSeptember 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 moreSeptember 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
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