menu close menu

Latest Posts

Comments Off on May 31 2017

May 31 2017

CFO WOD: 3.5 Mile Run top of switchbacks you must perform 30 Burpees. :-P

read more
Comments Off on May 31 2017

May 31 2017

CFO WOD: 5 Rounds 3 Min to get 300M shuttle + 3 Muscle Ups (5 Rings Dips) 2 Min to get 200M Shuttle + 2 Floor Press 185/115 1 Min to get 100M shuttle + 1 Rope Climb Accessory: 3x10 Banded Pull Aparts Shoulder Shockers

read more
Comments Off on May 30 2017

May 30 2017

CFO WOD: 7 Min AMRAP 3 Clean and Jerk 185/115 20 DUBs 3 Min Rest 7 Min AMRAP 3 Power Snatches 135/95 10 Cal Assault Bike Accessory: 10x 10 Hollow Rocks 10 Superman

read more
Comments Off on May 26 2017

May 26 2017

CFO WOD: Partner Up: For time 100 Power Cleans 185/125 EMOM 2 Muscle Ups (3 CTB) each before anyone can clean *each Partner must do at least 1 Clean each Minute Accessory: 3x 10 Ring Dips 20 VUps

read more
Comments Off on May 25 2017

May 25 2017

CFO WOD: 10 Min OTM 2 Front Squats 70% 3 Box Jumps 24/20" 16 Min E4Min 400m sprint

read more
Comments Off on May 24 2017

May 24 2017

CFO WOD: For Time 2.5 Mile Run 100 Burpees Accessory 100 Hollow Rocks

read more
Comments Off on May 23 2017

May 23 2017

CFO WOD: Hang Power Snatch 2RM For time 10 Rounds 10 Cal Assault Bike 10 Deadlifts 135/

read more
Comments Off on May 22 2017

May 22 2017

CFO WOD: 10 Min OTM 2 Back Squats 70-75% Work on bar speed out of the hole For time 100 Thrusters 95/65 Every break you must run 200m Accessory: 3x10 Shoulder Shocker Plate Bent Over Row

read more
Comments Off on May 19 2017

May 19 2017

CFO WOD: Partner Up 20 Min AMRAP Ascending Rep Ladder 3/3,6/6,9/9,12/12,15/15,18/18,21/21,etc.... HSPUs Power Cleans 185/125 One partner works on the ladder while the other runs a 400m run. When partner gets back from run both partners must complete 30 Double Unders and the switch roles of running or continuing on the AMRAP ...

read more
Comments Off on May 18 2017

May 18 2017

CFO WOD: 30 Min 5 Min to run 800m 5 Min OTM - 1 Front Squat @ 3RM 5 Min to run 800m 5 Min OTM - 2 Front Squats @ 95% 3RM 5 Min to Run 800m 5 Min OTM - 3 Front Squats @ 90% 3RM

read more