Monday 8/25/15

Part 1: Alt EMOM x 12 3 Cleans + 3 Burpees 3 Front Squats + 3 Burpees @65-70% of 1RM Clean Part 2: For time: Run 400m 21 Thrusters (95/65) 3 Rope Climbs Run 400m 15 Thrusters (95/65) 2 Rope Climbs Run 400m 9 Thrusters (95/65) 1 Rope Climb *Sherwood...

Monday 8/24/15

Part 1: 15mins 2 Snatch Grip Push Press + 2 Overhead Squats – build to a heavy max of the complex Part 2: 21-15-9-15-21 Dumbbell Push Press (35/25) Toes to Bar

Friday 8/21/15

Reminder: CFO will be closed on Saturday 8/22 as we will be participating in the 1st Best Box Throwdown at CrossFit High Octane. Come on out and cheer for your fellow CFO Nation! Part 1: EMOM x 10mins Press x 2 @ 65-70% Part 2: AMRAP 20mins 10 Wall Balls (20/14) 20...

Thursday 8/20/15

Part 1: Deadlift: #1: 10 reps #2: 5 reps #3: 3 reps #4: 1 rep #5: 1 rep #6: 1 rep #7: 3 reps #8: 5 reps #9: 10 reps Part 2: 5 Rounds for Time: 10 KB Swings (32/24kg) 15 Cal Row 20 Double Unders *3x...

Wednesday 8/19/15

Coach Tyler’s Birthday WOD: For Time: Run 400M w/Medball (20/14) 23 Curtis P’s (115/75) 23 Handstand Push-ups 23 Overhead Squats (115/75) 23 Burpee Box Jump Overs (24/20) 23 Thrusters (115/75) Run 400m w/Medball (20/14) Part 2: Ty’s Cash-out! DB...