menu close menu

Latest Posts

Comments Off on May 1 2017

May 1 2017

CFO WOD: WOD: Back Squat 10 Min Cap 10@ 135/95 8@ 185/135 6@ 225/155 4@ 275/185 5@ 315/225 *if you completed this in under 7 Min two weeks ago you must start at 185/135 and end at 365/275 For time 21-15-9 Squat Snatch 115/75 Pull Ups 400m run Accessory: 3x Max Push Ups Max Wall Sit

read more
Comments Off on April 28 2017

April 28 2017

CFO WOD: Partner UP!! 20 Min AMRAP-you go I go Complex 3 Deadlift 165/115 3 Hang Cleans 3 Jerks E4min 10 Synchro Pistols * if you break on the complex you must both run 100m. Accessory: 3x 10 Shoulder complex Front raises Side raises Rear Flys

read more
Comments Off on April 27 2017

April 27 2017

CFO WOD: Front Squat 2,2,2,2,2 50%-90% 4x 4 Min to get 20/15 Cal Assault Bike 20/15 Cal Row 40 DUBs 10 Burpees 1 Min Rest

read more
Comments Off on April 26 2017

April 26 2017

CFO WOD: 20 Min AMRAP 200m run 3 T2B 3 Pull Ups 3 Bar Muscle Ups (CTB) *if you drop off bar during complex you must do 3 Burpees before finishing ***scale complex= burpees/Knees to chest/Pull Ups(jumping Pull Ups) Acccessory: 100 Prone Swims 30 DB BOR

read more
Comments Off on April 25 2017

April 25 2017

CFO WOD: 5x 1 Snatch + 1 Hang Snatch + 2 OHS 70-80% Snatch For time 2 Rounds 10 Deadlifts 315/225 20 Def HSPUs 4.5/3" 30 Front Squats 95/65

read more
Comments Off on April 24 2017

April 24 2017

CFO WOD: Back Squat 10 Min E2Min 1) 5 Squats @ 70% 2) 4 Squats @ 75% 3) 3 Squats @ 80% 4) 2 Squats @ 85% 5) 1 Squats @ 90% For time 21-15-9 Shoulder to OH 135/95 CTB Pull Ups Accessory: 100 ABMAT Sit Ups

read more
Comments Off on April 21 2017

April 21 2017

If I have to You Have to!!! Partner Up!!! 20 Min AMRAP 100 DB Snatches 50/35 80 Cal Row 60 Synchro BF Burpees 40 Muscle Ups (CTB) *everything is split up as needed except for Burpees Accessory: 3x 10 DB Curls 10 DB Oh extension 10 Gymnastic Push Ups

read more
Comments Off on April 20 2017

April 20 2017

CFO WOD: Front Squat 3,3,3,3,3 50-90% For time 5 Rounds 15/12 Cal assault Bike 15 RUS KB swings 70/53

read more
Comments Off on April 19 2017

April 19 2017

CFO WoD: 40/30/20 Strict Press 45/35 3 Rope Climbs at start and after each set (total of 4 sets) *5 Burpee penalty if you put the bar down. Accessory: 3x Max rep ring Rows Max Rep VUps

read more
Comments Off on April 18 2017

April 18 2017

CFO WOD: 1 Clean & Jerk 165/115 + 20 Double Unders 3 Rounds 800m run 15 Hang Snatches 95/65 *15 Min Cap so you better move

read more