CFO 12.20.14

Announcements CFLL Christmas Times: 12/24-12/26 Closed 12/27- Wod at 10am 12/31- No 6:30 1/1- Closed CrossFit Ootlewah – CrossFit View Public Whiteboard Warm-up Coach’s Pick (No Measure) Coach for the day will pick the warm-up Metcon Metcon (Time) 12 Days Of Christmas WOD 1. Handstand push-up 2. 24″ Box Jumps 3. Thrusters (95#/65#) 4. Pull-ups […]

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12.20.14

Announcements CFLL Christmas Times: 12/24-12/26 Closed 12/27- Wod at 10am 12/31- No 6:30 1/1- Closed Main – CrossFit View Public Whiteboard Warm-up Coach’s Pick (No Measure) Coach for the day will pick the warm-up Metcon 12 Days of Christmas!!! (Time) 1 Squat Clean Thruster (95/65) 2 Handstand Push-Ups 3 Over-the-Box Jumps (24”/20”) 4 Lateral Bar-Hopping […]

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CFO 12.19.14

Announcements CFLL Christmas Times: 12/24-12/26 Closed 12/27- Wod at 10am 12/31- No 6:30 1/1- Closed CrossFit Ootlewah – CrossFit View Public Whiteboard Warm-up Shoulders and Hips (No Measure) 2 Rounds: 50 DU’s 10 MB Chop 2 Rope lowers 15 sec lunge-hip stretch each 30 sec empty bar squat hold Gymnastics 12 Min Hollow Rock Hold […]

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12.19.14

Announcements CFLL Christmas Times: 12/24-12/26 Closed 12/27- Wod at 10am 12/31- No 6:30 1/1- Closed Main – CrossFit 12.20.14 View Public Whiteboard Warm-up (No Measure) 12 min EMOM: Even: 3-5 Squat Therapy facing wall Odd: 3-5 Weight Ring Rows Skill RX HSPU, Wall Walks, Box HSPU Break down the movements and explain why we do […]

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CFO 12.18.14

Announcements CFLL Christmas Times: 12/24-12/26 Closed 12/27- Wod at 10am 12/31- No 6:30 1/1- Closed CrossFit Ootlewah – CrossFit View Public Whiteboard Warm-up 400 M Run (No Measure) 400 M Run 10′s (No Measure) 2 Rounds: 10 Jump Squats 10 Kip Swings 10 Up Down Dogs 10 Lunges Weightlifting Clean (1 x 1) Gymnastics Handstand […]

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