Latest Posts
October 30 2015
CFO WOD: 3 Dounds 12 Lunges @40% BS 6 HSPUs 400m run *2 Min rest 5 Min Rest 3 Rounds 15 KB swings 53/35 15 T2B 15 Burpees *2 min rest
read moreOctober 29 2015
CFO WOD: Back Squat 3x5 +5 15 Min OTM Odds- 2 Squat Snatches up to 70% Evens- 3 Box Jumps 40/30
read moreOctober 28 2015
CFO WOD: 10 min gymnastic skill Partner A Rows 600m B runs 500m shuttle (Switch) Then 25 MB sit Ups-each Then 400m row 300m shuttle (Switch) Then 25 MB sit Ups-each Then 200M row 100m run (Switch) Then 25 MB sit-ups - each
read moreOctober 27 2015
CFO WOD Rack Jerks 1/1/1/1/1/1 3 Rounds 30 Sec Max rep OHS 95/65 30 sec rest 30 Sec Max rep Double Unders 30 sec rest 30 sec max rep Lateral Hops 30 sec rest 30 sec max rep Burpee 30 seconds rest
read moreOctober 26 2015
CFO WOD: 10 min OTM 3 snatch pulls 80% 15 min AMRAP 4 power snatches 115/75 100m sprint 5 bar muscle ups 3x5 back squat +5
read moreOctober 23 2015
CFO WOD: 41 Burpee Box Jumps For Time: 800M run 80 DUbs 8 T2B 400m run 40 DUBs 4 T2B 200m run 20 DUbs 2 T2B 400m run 40 DUBs 4 T2B 800m run 80 DUBs 8 T2B
read moreOctober 22 2015
CFO WOD: Main Tomorrow Squat 3x5 +5 12 Min OTM 2 Power Cleans 75% 7 WallBalls 20/14
read moreOctober 21 2015
CFO WOD: 12 Min Gymnastic Skills 3 rounds 10 Floor Press @ BW 2 Min Max Meter Row 2 Min Rest
read moreOctober 201 2015
CFO WOD: Clean Grip DL 105% clean weight 4x3 5 Rounds 10 KB swings 70/53 10 KB goblet step Ups 20" *10 Min Cap Max rep pull Ups x3
read moreOctober 19 2015
CFO WOD: 10 Min OTM 2 Split Jerks AHAP with perfect form (1 each leg) + 5 VUps 20-15-10-5 Hang Squat Clean 95/65 200m sprint *15 Min Cap 3x5 Squat +5 Thursday
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