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Comments Off on September 1 2016

September 1 2016

CFO WOD: Front Squat 1 x Max reps Last week 15+ add 10#s 10-14 add 5#s 9 or less keep same weight Death By Assault Bike Or Row Min 1- 1 cal Min 2 - 2 cal Min 3 - 3 cal And so on until you ...

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Comments Off on August 31 2016

August 31 2016

CFO WOD: For time 200m Run 15 Strict Pull Ups 15 Strict HSPUs 200m run 20 CTB Pull Ups 20 HSPUs 200m Run 25 Pull Ups 25 Deficit Push Ups 200m run floor press 5,5,5

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Comments Off on August 30 2016

August 30 2016

CFO WOD: 3x3 Hang Power Snatch For time: 30/20/10 Deadlift 135/95 Push Press 75/55 Goblet Lunge 53/35

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Comments Off on August 29 2016

August 29 2016

CFO WOD: Back Squat 20RM +last week For time 10 OHS 135/85 10 Box Jump Overs 24/20 10 Thrusters 115/75 10 Power Cleans 185/115 10 T2B 10 Burpee Ring MUs 10 T2B 10 Power Cleans 185/115 10 Thrusters 115/75 10 Box Jump Overs 24/20 10 OHS 135/85

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Comments Off on August 26 2016

August 26 2016

CFO WOD Partner Up: For time - 100s Broken Up Any Way 100WBs 20/14 100 SDHP 95/65 100 T2B (VUPs) 100KB Swings 53/35 *must complete Movement before moving on to next Accumulate 30 Rower Walk Outs

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Comments Off on August 25 2016

August 25 2016

CFO WOD: Max reps If you hit 15+ last week add 10# If you hit 10-14 last week add 5# If you hit 9 or less keep same weight 20 Min OTM Odd- max cal assault bike Even- max burpee

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Comments Off on August 24 2016

August 24 2016

CFO WOD: 5 Rounds 3 Min to get 300m shuttle + 3 ring Dips (wtd) 2 Min to get 200m shuttle + 2 Floor Press BW 1 Min to get 100m shuttle + 1 Rope Climb *score is completed rounds out of 15

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Comments Off on August 23 2016

August 23 2016

CFO WOD: Deadlift 4x5 15 Sec rest 12-9-6 Clean and jerk 165/115 Bar Muscle Ups (CTB or jumping CTB)

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Comments Off on August 22 2016

August 22 2016

CFO WOD: Back Squat 20RM 5 Rounds for time 20 lunges 115/75 100m Oh carry 45/25 3x15 Superman with 3 sec pause

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Comments Off on August 18 2016

August 18 2016

CFO WOD: Partner Up Friday Continues 2000m row Buy In (break Up However) ---------------------------------------------- 10 Rounds - Alternating through Movements 7 Power Snatch 95/65 14 Pistols (air squats) 21 DUBs (42 singles) ---------------------------------------------- 2000m Row Cash Out(break up however Accumulate 20 plank to prone walk outs

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