menu close menu

Latest Posts

Comments Off on November 1 2016

November 1 2016

CFO WOD: Hang Power Clean 1,1,1,1,1 70+ For time 12,9,6 Power clean 185/135 (155/105) Ring Dips (Box Dips) Deadlift 315/225 (275/185) Hand Stand Push Ups (Push Ups)

read more
Comments Off on October 312016

October 312016

CFO WOD: Back Squat 1RM For Time 3,6,9,12,15,18 Push Press 115/75 Pull Ups Accessory: 3x 20 ABMAT sit Up 10 Push Ups 10 Banded Pull Apart

read more
Comments Off on October 28 2016

October 28 2016

CFO WOD: Partner Up... broken up any way between the two of you 20 min AMRAP 25 T2B 50 DUBs 15 Squat cleans 95/65 25 T2B 50 DUBs 13 Squat Cleans 115/75 25 T2B 50 DUBs 11 Squat cleans 135/95 25 T2B 50 DUBs 9 Squat Clean 185/115 25 T2B 50 DUBs Max Squat Clean 225/145 *start ...

read more
Comments Off on October 27 2016

October 27 2016

CFO WOD: OverHead Squat 5,3,1,1,1 *start at 70% and increase 4x 4 Min Assault Bike for avg watts 1 min rest *yes this is a repeat. If you rowed last time you should Row this time

read more
Comments Off on October 26 2016

October 26 2016

CFO WOD: For time 200m suitcase carry 53/35 50/40/30/20/10 Rus KB swings 53/35 25/20/15/10/5 Push Ups Accessory: 3x 10 DB strict Press 10 Strict Pull Ups/Ring Rows

read more
Comments Off on

CFO WOD: For time 200m suitcase carry 53/35 50/40/30/20/10 Rus KB swings 53/35 25/20/15/10/5 Push Ups Accessory: 3x 10 DB strict Press 10 Strict Pull Ups/Ring Rows

read more
Comments Off on October 25 2016

October 25 2016

CFO WOD: 10 Min OTM 1 Power Snatch AHAP ED Warrior WOD#1 12 Min AMRAP 3 Deadlift 275/185 3 Box Jump Overs 24/20 3 DL 6 BJO 3 DL 9 BJO 3 DL 12 BJO 3 DL 15 BJO And so on for 12 Min

read more
Comments Off on October 24 2016

October 24 2016

CFO WOD: Back Squat 5x1 @95% For time... 10/8/6/4/2 Floor Press 185/115 Power clean 185/115 Back Squat 185/115 Accessory: 3x 12 Plate Bent Over Row 12 Plate punch 12 VUps

read more
Comments Off on October 21 2016

October 21 2016

CFO WOD: Partner up for time 40 Thrusters 95/55 40 SDHP 40 Push Jerk 40 Snatch 40 Back Squat EMOM 4 Muscle Ups (6 Ring Dips) *only one person works at a time so have a plan Accessory: 3x 10 T raises 10 DB Curls 10 Russian twists

read more
Comments Off on October 20 2016

October 20 2016

CFO WOD: 16 min OTM Odd- 2 power cleans 75% Even- 2 front Squat 75% 3 Rounds 20 Burpees 10 box jump over 24/20

read more