menu close menu

Latest Posts

Comments Off on March 31 2017

March 31 2017

CFO WOD: Clean and jerk 3,2,1,1,1 "Fran" 21-15-9 Thruster 95/65 Pull Ups Accessory 100 Hollow Rocks

read more
Comments Off on March 30 2017

March 30 2017

CFO WOD: Overhead squat 3RM For time 10/8/6/4/2 Burpees 30/23/18/12/6 Cal Row

read more
Comments Off on March 29 2017

March 29 2017

CFO WOD: 10 Rounds 3 Ring DIPs 6 Strict HSPUs 12 Cal Assault Bike Accessory: 3x 10 Floor Press 10 Floor wipers

read more
Comments Off on March 28 2017

March 28 2017

CFO WOD: 30 Min OTM 1 Snatch 1-10-- 60% 11-20--70% 21-30--80%

read more
Comments Off on March 27 2016

March 27 2016

CFO WOD: Back Squat 3x5@BW *not higher than 70% 4x 2 Rounds 5 Front Squats 135/95 5 CTB 5 Box Jumps 24/20 --------------- 400m run 2 Min Rest *20 Min Cap Accessory: 3x 30 ABMAT Sit Ups 15 Push Ups

read more
Comments Off on March 24 2017 Open WOD 17.4

March 24 2017 Open WOD 17.4

CFO WOD:

read more
Comments Off on March 23 2017

March 23 2017

CFO WOD: Partner Up 10 Rounds A-10 Cal Assault Bike B- 10 Burpees B-10 Cal Assault Bike A- 10 Burpees *both people working at same time. If you finish your movement early that is your rest until your partner finishes theirs.

read more
Comments Off on March 22 2017

March 22 2017

CFO WOD: 20 Min AMRAP 100/200/300/400/500/..... etc M Run 5/10/15/20/25/.....etc. Floor Press 135/95 10/20/30/40/50/.....etc Rus KB swings 53/35 Keep adding until 20 Min is up Accessory: 3 x max Ring Dips Max Hollow Rocks

read more
Comments Off on March 21 2017

March 21 2017

CFO WOD: 1RM 1 Hang Snatch + 1 OHS 20 Min E5Min 10 Hang Cleans 300/250M row 50 DUBs 1) 115/75 2) 135/95 3) 155/105 4) 185/125

read more
Comments Off on March 20 2017

March 20 2017

CFO WOD: Back Squat 20 RM For Time 30 Pull Ups 200m run 21 DB Thrusters 55,50,45/35,25,20 200M run 15 DB Thrusters 200m Run 9 DB Thrusters 200m Run 30 Pull Ups *do NOT tear *choice of three weights Accessory: 3x Max Push Ups Max VUps

read more