CFOZ Holiday Party!

Let’s start planning!


The Eilertson’s have offered to host yet another fantastic CFOZ holiday party on December 12. Details to come.

Monday WOD 20141124


Pendlay Row



As Many Rounds As Possible in 15 Minutes of:
200m Run
5 Bupree
5 Toes to Bar
5 Wallballs 20/14
5 Pull-Ups

Post loads and total reps to comments.

Saturday WOD 20141122


Partner WOD 

As Many Reps as Possible in 10 Minutes of:
2,4,6,8,10…. Reps of:
Power Cleans 135/95
Kettlebell Swings 53/35
Tandem Burpees

Rest 5 Minutes

As Many Reps as Possible in 10 Minutes of:
10 Wallballs 20/14
10 Pull-Ups
10 Toes to Bar

Post total reps to comments.

Friday WOD 20141121


Partner WOD

For Time:

Partner 400m Run
15-12-9 Reps of:
Barbell Lunges 95/55
Box Jumps 24/20
Partner 400m Run
15-12-9 Reps of:
Power Snatch 95/55
Partner 400m Run
15-12-9 Reps of:
Thrusters 95/55
Kettlebell Swings 53/35

Post times to comments.

Thursday WOD 20141120


If you have not done your CF Total this week you need to make it up today or tomorrow!

Clean and Jerk Work


As Many Rounds as possible in 12 Minutes of:

200m Run
5 Clusters (Full Clean and Thruster) 95/65
10 Over the Bar Burpees

Things we have been working on this week.

Post total rounds to comments.

Wednesday WOD 20141119


For Time:
2000m Row
50 GHD Sit-Ups
40 Over Head Kettlebell Lunges 53/35
30 Toes to Bar
20 Wallballs 20/14
10 Chest to Bar Pull-Ups

Post times to comments.

Tuesday WOD 20141118


‘Tabata Tuesday’

Tabata Air Squats
Rest 1 Minute
Tabata Push-Ups
Rest 1 Minute
Tabata Kettlebell Swings
Rest 1 Minute
 Tabata Pull-Ups
Rest 1 Minute
Tabata Double Unders

Post totals from each movement to comments.

Why You Shouldn’t Set Your Rower to 10

To everyone who’s ever wondered what the right setting is on the rower, this is the article for you.

If you need a better explanation, here’s what Concept 2 has to say.

Healthy Holiday Challenge Day 17

We’re halfway through November already. How’s everyone’s food logs look? How are those macros working for you? I’m checking food logs all week, remember to check in with me and stay accountable.

I have a few people using My Fitness Pal (which is awesome) just make sure you add me as a friend so I can see your journal. If you have questions about anything, just ask. If you feel tired, come talk to me. If your workouts are lagging, come talk to me. If you haven’t paid your $10 buy in, come talk to me ;)

Monday WOD 20141117


CrossFit Total

1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Post totals to comments.


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