menu close menu

Latest Posts

Comments Off on April 29 2016

April 29 2016

CFO WOD: Snatch 1RM 8 Min AMRAP with 70/53 KB 8 KB DL 8 Rus swings 8 Goblet Squats 8 goblet lunges 2 Min Rest 5 Min AMRAP 5 Push Ups 5 Box Jumps 20"

read more
Comments Off on April 28 2016

April 28 2016

CFO WOD: 2.5 mil run for time AbBlast 101

read more
Comments Off on April 27 2016

April 27 2016

CFO WOD: 1000m row ---------------- 8/6/4/2/4/6/8 Cleans and Jerk 135/95 BF Burpees ---------------- 1000m row

read more
Comments Off on April 26 2016

April 26 2016

CFO WOD: Clean 1RM 4 Rounds 90 Sec to Run 400m 90 Sec to get 15 KB swings 53/35 & 15 Pull Ups

read more
Comments Off on April 25 2016

April 25 2016

CFO WOD: Front Squat 5,5,3,3,1,1,1 strt at 70% and increse After each set max rep push ups 10 Rounds 3 Push Press 65% 3 Rebound Hops 24/20/Paralette 50m sprint Jog back recovery

read more
Comments Off on April 22 2016

April 22 2016

CFO WOD: 36 minute OTM 1. 12/10 Cal Assault Bike 2. 7 Box Jumps 30/24 3. 3 Pull UP/ 2 CTB/ 1 BMU(CTB) 4. 12/10 Cal Assault Bike 5. 7 Power Clean singles 135/95 6. 10 Weighted VUps 15/10

read more
Comments Off on April 21 2016

April 21 2016

CFO WOD: Snatch 2RM 1 Mile run time trial!

read more
Comments Off on April 20 2016

April 20 2016

CFO WOD: 7 Min AMRAP 100m row 10 WallBalls 20/14 5 Min Rest 7 Min AMRAP 10 Floor Press 135/95 10 Burpees to 45# plate

read more
Comments Off on April 19 2016

April 19 2016

CFO WOD: 3 RM hang Clean For time 500m shuttle/25 Pull Ups 1 Min rest 400m shuttle/20 pull Ups 1 Min Rest 300m shuttle/15 Pull Ups 1 Min rest 200m shuttle/10 Pull Ups 1 Min Rest 100m run/5 Pull Ups

read more
Comments Off on April 18 2016

April 18 2016

CFO WOD: 3x5 pause squats 70% 3x3 strict Press 80% 15 Min OTM 1- 200m sprint 2- 10 Push Ups 10 air squats 3- rest *if the can't make the 200 then they run the building instead of the half block.

read more