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Workouts'S ARCHIVE

  • 110307 Monday “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2005. Erin Taylor, Jeffrey’s wife, spoke of her husband as “honest, compassionate, and giving to a fault.” She said, “He knew his place […]

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  • 110305 Saturday “Luck of the Irish” Parade is Today! Roll the Dice twice after each 400m Run. 1 = 20 Burpees, 2 = 20 Wallball,  3 = 20 KB Swing(45W-70M), 4= 20 Pullup, 5 = 20 box jump (24″), 6 = 20 GHD Situp. For example, you come back from your 400m run and roll […]

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  • Come celebrate another AWESOME month at CFOT: First Friday Happy Hour at 7:17pm, CFOT style! Pick your own Hero, Girl, or Benchmark. Compare to your last First Friday or look back to see what others have done: FEB JAN DEC NOV OCT Sept Aug July June May New Hero WODs since our last First Friday: Ledesma Narcotics Detective […]

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  • 110303 Thursday

    By jerry

    Lt. Gen. John Kelly, who lost son to war, says U.S. largely unaware of sacrifice 110303 Thursday: 7 rounds: 200m run, 15 KB Swing, 15 Box Jump, 15 Wallball

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  • Remember this guy? Paul celebrates 1 year at CFOT! 110301 Wednesday: “Rivot Gun” 5 Shoulder to Overhead (push jerk), 7 Burpee, 9 Pullup Suggested load 95W, 135M (Make it something you feel confident you can always get for 5 reps.) HTFU: 10 rounds Infidel: 8 rounds Bulldog: 6 rounds

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  • 110301 Tuesday  WOD#3 from Shanimal’s Potomac Throwdown: Row 400Women/500Men 15 Squat cleans (95w,135m) 30 Pull ups 15 Squat cleans (95w,135m) Row 400Women/500Men Alt wod: 200run, 15 medicine ball cleans, 15 hip extension, 15 Situps HTFU: 7 rounds, Infidel: 6 rounds, Bulldog: 5 rounds

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  • 110228 Monday : 5 rounds of 9 thrusters (65W, 95M), 30 du, 9 dips (HTFU flash rings out at top)

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  • 110226 Saturday: CFOT 4 year Anniversary! THANK YOU!!! wod1.) 3 rounds: [Repetition max in Pullups (go for a PR your first round!) and max situps  in 1 min.] (pick your poison, regular, abmat, ghd). 15min time limit. record all 6 numbers. rest 3 min wod2.) FOR TIME: Overhead Plate carry for 400 yards (25lb W, […]

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  • 110225 Friday: Deadlift x 1 Plot to set a PR not match it. If my PR is 415 and I want 425 I would go: 135×3, 225×3, 275×2, 325×1, 375×1, 405×1, 425×1 (I like a longer ramp-up, so this is 7 sets). Remember once you get up to your last set or two take 5-6 […]

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  • 110224 Thursday

    By jerry

    I shot this video 4 years ago, too funny! 110224 Thursday  400run, 30 double-unders, 20 Medicine ball cleans, 15 toe-2-bar HTFU: 5r, Infidel: 4r, Bulldog:3r

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