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Comments Off on April 1 2020

April 1 2020

CFO WOD: Warm Up: 3x 10 toe touches 10 Spider Man 10 Arm Circles WOD: This is a fun WOD Sandwhich For time Barbell crew Buy In 150 Double Unders 4 rounds 15 Hang Squat Clean 30 Push Ups Cash Out 150 Double Unders Minimal weight Crew Buy In 150 Double Unders 4 rounds 15 Single arm ...

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Comments Off on March 31 2020

March 31 2020

CFO WOD: Warm Up 3x 10 high Knees 10 Spider-Man 10 Frankenstein 10 Buttkickers WOD: 24 Min OTM Runners Minute 1 200m run Minute 2 50 Second Plank Minute 3 rest Bikers/rowers Minute 1 15/12 Cals Minute 2 50 second plank Minute 3 rest Everyone else Minute 1 50 Second weighted March Minute 2 50 second plank Minute 3 ...

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Comments Off on March 30 2020

March 30 2020

CFO WOD: Barbell Crew 5/5/5/5/5 Strict Press 10/10/10/10/10 Back Squat Minimal weight crew 5/5/5/5/5 Single Arm Press (each Arm) if you have Two DBs/KBs do 5 together. If you have a plate do 10 Seated Plate Presses 10/10/10/10/10 Goblet Squats or Front Rack Squats Body Weight Crew 5xMax Rep HS ...

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Comments Off on March 29 2020

March 29 2020

CFO WOD: Chipper Sunday Round 2 100 KB Swings/DB snatches/plate ground to OH/burpees 75 Tuck Jumps 50 HSPUs/push Ups/dips 250 Double Unders *the fun part! 20 yard Bear crawl to start/in between/and at the end. Example KB—————-bear crawl———->tuck Jumps HSPUs DUBs

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Comments Off on March 28 2020

March 28 2020

CFO WOD: Fun fun fun! Runners: 3 Rounds for time 50 Mtn Climbers 25 Push UPS 1 Mile Run 3 Rounds for time 30 Russian Twists 25 Air Squats Bikers/Rowers: 3 Rounds for time 50 Mtn Climbers 25 Push UPS 100/80 cal 3 Rounds for time 30 Russian Twists 25 Air Squats Neither: 3 Rounds ...

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Comments Off on March 27 2020

March 27 2020

CFO WOD: Partner up if yo can Via Face Time, Zoom, Skype, whatevs. You can add in a Siamese (two people work at same time). Or you can run this solo! Either way have some fun!! And get after it. Work with what ya got. If ...

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Comments Off on March 26 2020

March 26 2020

CFO WOD: Runners 25 Minutes 5 Minute Max distance Run 5 Minute rest * run 3x **point A to Point B and back is fun way to do this. Run from point A for 5 Minutes. At 5 Minutes that becomes point B. Your goal next 5 minutes is past ...

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Comments Off on March 25 2020

March 25 2020

CFO WOD: 30 Minute OTM Barbell Crew 1- 5 Hang Cleans AHAP 2- 10 Pistols 3- 15 VUPs Minimal Weight Crew 1- 10 KB swings, Plate to OH or DB Snatches 2- 10 Pistols or Goblet Lunges 3- 15 VUPs Body weight crew 1- 5 Broad Jumps 2- 10 Pistols or Lunges 3- ...

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Comments Off on March 24 2020

March 24 2020

CFO WOD: Running and Burpees. The new mandate about staying inside still allows for exercise outside so use it for your mental health. The hard part... all of the tracks and fields are going to be closed. Lol. Street running it is. So here we ...

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Comments Off on March 23 2020

March 23 2020

CFO WOD: Barbell: 3x7 Tempo Squats 3seconds down/3 second pause explode up Then For time 21-15-9 Floor Press Barbell Or double DB Bent Over row Minimal Weight 3x10 Tempo Goblet Squat 3 Second down/5second pause/explode up Then 42/30/18 Single arm STO total (if you have a plate it could be a plate floor press ...

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