Archive for January 2017 | Monthly archive page

1.31.17

Warm up: Running Prep Baseline Test: Run 1 Mile WOD: For Time: 9-6-3  Bar MU  Deadlift 275/185   Cool Down: 100 Sit ups

1.30.17

Warm Up:   SWOD:  EMOM 10 min 3 Power Snatch WOD:  12 min AMRAP 3 Hang Power Snatch  6 Burpee 9 Air Squat

1.30.17

Warm Up:   SWOD:  EMOM 10 min 3 Power Snatch WOD:  12 min AMRAP 3 Hang Power Snatch  6 Burpee 9 Air Squat

1.27.17

Warm Up: Movements WOD:  Open Prep Week Two- Wall Balls Option #1 12.4/13.3 12 min AMRAP 150 Wall Balls 90 Double Unders 30 Muscle Ups Option #2 15.3 14 min AMRAP 7 Muscle Ups 50 Wall Balls 100 Double Unders Option #3 14.4 14 min AMRAP 60 cal Row 50 Toes to Bar 40 Wall […]

Heat times for this weekend…

Please follow the link for the heat times of all our athletes.  Workouts will begin at 8 am each day and will run until 4-5pm depending.  Please come down and support our athletes.  As in the years past, we have a great crew going out to represent CFVOM. Reminder we will be closed Sunday in […]

1.26.17

warm up: Shoulder Prep Wod: For Time Run 800m 30 Power Snatches 95/65 30 Burpees over Bar 30 Overhead Squats 30 HSPU 30 Manmakers Run 800m   Cool Down: Stretch

1.25.17

Warm Up: Rowling 8 min SWOD: 8 min EMOM 2 Front Squat 85+% WOD: 12 min AMRAP 7 Front Squat 115/75 14 Push Up HR 21 Sit Up to wall  Cool Down: Stability

1.24.17

Warm-up: Running Drills WOD: "Paul" ***modified rest interval 7 Rounds 100m Sprint 19 KB Swings 32/24 10 Burpee Box Jumps 24/20 *Rest 1 min between rounds   Cool Down: 10-30 Strict T2B

1.23.17

Warm Up: With Partner 3 x A. 5-25 Double Under  B. Dead Hang  3 x  Row 200 m alternating WOD:  20 min EMOM Odd- 3 Clean and Jerks Even- AMRAP  10 Pull Ups 20 Air Squats

1.23.17

Warm Up: With Partner 3 x A. 5-25 Double Under  B. Dead Hang  3 x  Row 200 m alternating WOD:  20 min EMOM Odd- 3 Clean and Jerks Even- AMRAP  10 Pull Ups 20 Air Squats