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Comments Off on June 25 2018

June 25 2018

CFO WOD: OMg sorry. Back Squat 8,8,8 Start at 60% and go heavier than last week 2x7 Min AMRAP 5 Front Squats 10 CTB 100m Sprint Level 1 135/95 Level 2 155/105 Level 3 185/125

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Comments Off on June 21 2018

June 21 2018

CFO WOD: 20 Min E2Min 3 OHS *start with a bare bar and increase E2Min Get heavier than 2 weeks ago.

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Comments Off on June 19 2018

June 19 2018

CFO WOD: 20 Min OTM 1) Max Cal Assault Bike / Row 2) 15 KB Swings *goal is 180/140 Accessory: 50 Floor Press 135/95 in as few sets as possible

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Comments Off on June 19 2018

June 19 2018

CFO WOD: High Hang Snatch (position 1) 3,3,3,3 5 Rounds for Time 5/3/1 Deadlift Strict Pull Ups 200m Run after each round.

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Comments Off on June 18 2018

June 18 2018

CFO WOD: Back Squat 8,8,8 *start at 60% and increase heavier than last week 3x5 Min AMRAPs 5 DB Cleans 5 DB Front Squats 5 DB Shoulder to OH *1 Minute Rest between Accessory: 100 Gymnastic Crunches in as few sets as possible.

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Comments Off on June 15 2018

June 15 2018

CFO WOD: 20 Min AMRAP 10 WallBalls 5 Bar Muscle Ups 10 Deadlifts 225/155 5 Burpees Accessory: 3x 20 ABMAT Sit Ups 10 DB Curls to Press

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Comments Off on June 14 2018

June 14 2018

CFO WOD: WOD: Overhead Squat Minute 0-10 5,3,3,1,1,1 Rest for 5 Minutes Minute 15-25 5,3,1,1,1 *your second 5 weight should be same as what you used for your first 3 on the first set

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Comments Off on June 13 2018

June 13 2018

CFO WOD: 20 Min OTM 1) Max Cal Assault Bike 2) Rest *minimim goal 180/140 Accessory: 3x max ring rows 30 second Rest 15 DB Bent Over Row

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Comments Off on June 12 2018

June 12 2018

CFO WOD: Deadlift 10RM Partner Up: For time 4x5 Clean and Jerks each (you go I go) 800m Run together 3x5 Clean and Jerks each (you go I go) 600m Run together 2x5 Clean and Jerks each (you go I go) 400m Run together 1x5 Clean and Jerks each (you go I go) ...

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Comments Off on June 11 2018

June 11 2018

CFO WOD: Back Squat 8,8,8 *start at 60% and go from there 3x5 Min AMRAPs 5 Front Squats 5 Strict Pull Ups 5 Box Jumps 1 Minute Rest between AMRAPs Accessory: 3x Max Ring Dips 30 sec rest Max push ups 30 sec rest

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