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Comments Off on July 1 2015

July 1 2015

CFO WOD: KB Swings 53/35 Hand stand Push Ups/HR Push Ups Box Jumps 24/20 1 Rope Climb 15 KB Swings Hand Stand Push Ups/HR Push Ups Box jumps 2 rope climbs 9 KB swings Hand Stand Push Ups/HR Push Ups Box Jumps

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Comments Off on June 30 2015

June 30 2015

CFO WOD: Overhead Squat 3,3,3,3 12 Min AMRAP 3 Sn Grip DL @70%sn 3 Hang Power Snatch @70% 30 Double Unders

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Comments Off on June 29 2015

June 29 2015

CFO WOD: 16 min E2min 1 High Hang squat Clean 1 Hang squat Clean 1 squat Clean from floor *increase weight E2min 21-15-9 Back Squat 185/25 Pull Ups 100m sprint

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Comments Off on June 26 2015

June 26 2015

CFO WOD: Strict Press 5,3,1,1,1 2 Min Max Cal row 2 Min Max rep clean and Jerk 95/65 2 Min max Cal Row 2 Min Max Burpees 2 Min max cal row 2 Min max power snatch 95/65 2 Min max cal row

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Comments Off on June 25 2015

June 25 2015

CFO WOD: 3x Max rep strict Pull Ups Max rep push ups Back Squat 3 Front Squat 3 Back Squat 3 *all performed at heavier than last week.

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Comments Off on June 24 2015

June 24 2015

CFO WOD: Partner Up!!!!!! 5 Rounds 50 RT arm AirDyne Pumps 100m run 40 Double Unders 100m run 30 Russian KB Swings 53/35 100m run *you must trail your partner. You cannot be on same movement at same time including run 3x10 Ring Dips

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Comments Off on June 23 2015

June 23 2015

CFO WOD: 8 Min OTM 3 Box Jumps 30/24/20 *based off of highest jump. Whichever one you are at or over you jump 10 Min AMRAP 5 Power snatch 135/95 7 Burpees

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Comments Off on June 22 2015

June 22 2015

CFO WOD: 12 Min OTM 2 clean and jerks 80% 5 Rounds 200m run Max rep Front Squats @ 75% BW 15 Min Time Cap

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Comments Off on June 19 2015

June 19 2015

CFO WOD: 8 x 1 snatch Balance+ 1 Squat Snatch 70%+ 10 Min AMRAP Buy in 400m run Then 10 OHS 95/65 5 Bar MUs(CTB pull Ups) 2 Min rest 5 Min AIrDyne for max right arm pumps.

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Comments Off on June 18 2015

June 18 2015

CFO WOD: 10 Min OTM Odd- 5 hip kips on floor Even- 1 clean + 1 Hang Clean 80%+ 4 Rounds 3 back Squat 3 Front Squat 3 back squat *@+80% front squat weight *2 Minute rest

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