2-1

Partner wod 2 rounds for max reps: 2 min rower or bike cals 1 min rest 2 min Box jumps 24/20 1 min rest 2 min Thrusters 95/65 1 min rest 2 min Db or kb snatch 53/35 1 min rest

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“Holleyman”

Hero WOD “Holleyman“ 30 Rounds for time of: 5 Wall Balls (20#/14#) 3 Handstand Push-ups 1 Power Clean RX will be 85% of your 1rm clean Elite 225/155 The main site prescribes this workout at 225/155

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“Rowling”

Strict Press 5-5-5-5-5 WOD “Rowling” 10 x 100meter row *This WOD has no time component. The goal is to make your rower stop right at 100m. For every meter over or under 100m mark a penalty. For example if your rower stops at 105 your score for...

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1-29

WOD 5 rounds 10 Power snatches 95/65rx, 135/95 elite 10 Pullups 10 Box jumps 24/20rx Work 3 minutes rest 1 minute, work as far as you can, pick up where you left off after the rest, until work is complete. WOD ends at 23:00 Score is either time...

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1-28

Back squats 5-5-5-5-5 (climbing) WOD 21-15-9 Burpees Knees to elbows *for Rx knees must actually touch elbows not the tricep’s. Save the date!!! February 22, 2020 6-10pm!CFO will be celebrating our 8 year anniversary!!!...

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1-27

Strength EOMOM 3 clean and jerks – climb in weight each round (5 rounds) WOD 3 rds: 21 wallballs 20/14 14 HSPUs 7 deadlifts 255/165 Make sure to get registered for our 8th CFO anniversary celebration! Here’s the link...

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1-25

Save the date!!! February 22, 2020 6-10pm!CFO will be celebrating our 8 year anniversary!!! https://events.r20.constantcontact.com/register/eventReg?oeidk=a07egvmldv198368604&oseq&c&ch Partner WOD 20 min 2-4-6-8-10-12-14-….. Cal...

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“The Lyon”

“The Lyon” 5 rounds, each for time of: 165/115 . squat cleans, 7 reps 165/115shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds.

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1-22

10 min to work on snatch balance WOD Chipper – RX 80 Air Squats 70 Shoulder taps 60 KBS (53/35) 50 Plate hops 40 Overhead Squats (95/65) 30 pushups 20 Ground to overhead (95/65) 10 Pull-ups -or- Chipper elite 80 Air Squats 70 Shoulder taps...

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1-21

EMOM – 10 min 2 clean and jerks – climbing WOD: 10 minutes: 3-6-9-12-15-18-…. Power Clean 135/95 Bar facing burpees

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