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Workouts'S ARCHIVE

  • 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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  • 110223 Wednesday

    By jerry

    110223 Wednesday wod1.) 12 min strict shoulder press x 1 alt HSPU wod1.) ONE (or 2) advanced HSPU (advanced for you) every MINUTE on the minute for 12 min.  Treat this as a skill/gymnastic Strength session wod2.) 5 rounds: 10 ring pushups (HTFU flash/turn the rings out at the top), 15 kb swing, 20 box […]

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