menu close menu

Latest Posts

Comments Off on March 29 2018

March 29 2018

CFO WOD Partner Up 10 Rounds alternating Movements 200m Row 10 Thrusters 135/95 6 CTB Pull Ups Accessory: Accumulate 5 Minutes of planking Every Break 5 shoulder shockers

read more
Comments Off on March 29 2018

March 29 2018

CFO WOD: 20 Min E2Min 1 Deadlift 1 Squat Clean 1 Hang Power Clean 10 ABMAT Sit Ups *start at 70% Clean and increase over 20 Min to a heavy weight that you can handle.

read more
Comments Off on March 28 2018

March 28 2018

CFO WOD: 30 Min AMRAP 3 Mile Run AMRAP Remaining Time 5 Burpees 5 Box Jumps 24/20 Accessory: 2x 15 DB Curls 15 DB Ext on Back

read more
Comments Off on March 27 2018

March 27 2018

CFO WOD: Snatch 2,2,2,2,2 70-90% 20 Min AMRAP 1000m Row/60 Cal Bike 50 WallBalls 20/14 20 Snatches 135/95

read more
Comments Off on March 26 2018

March 26 2018

CFO WOD: Back Squat 5,5,5 Start at 90% of 5RM and increase each set For time 21/18/15/12/9/6/3 Ring Dips Hang Cleans 135/95 Accessory: 100 Hollow Rocks in as few sets as possible

read more
Comments Off on March 23 2018–18.5

March 23 2018–18.5

And it’s here. 18.5. What a crazy open. Been fun. Let’s end it with a bang. CFO WOD: 18.5 7 Min AMRAP 3/6/9/12/15/18/21/24/27..... Thrusters 100/65 CTB.

read more
Comments Off on March 22 2018

March 22 2018

CFO WOD: 20 Min E2Min 1 Squat Clean + 2 Front Squats *choose weight that will keep you in position. + 15 ABMAT sit Ups

read more
Comments Off on March 21 2018

March 21 2018

CFO WOD: 28 Min E7Min 1200m Run Max rep Burpees *1 Burpees makes the run count as complete

read more
Comments Off on March 20 2018

March 20 2018

CFO WOD: 50/40 Cal Bike 30 Clean and Jerk 135/95 1000m Row 30 Snatches

read more
Comments Off on March 19 2018

March 19 2018

CFO WOD: Strict Press 5RM For time 30/20/10 Back Squat 135/95,185/125,225/155 Pull Ups/CTB Pull Ups/Bar Muscle Ups Accessory: 50 Push Ups 50 ABMAT Sit Ups

read more