CFO 1.26.15

Announcements CFLL will be doing a Mobility Class 1/31 from 11-12 CrossFit Ootlewah – CrossFit View Public Whiteboard Warm-up CFO WU EMOM 1 (No Measure) 5 Min EMOM 3 Burpees 6 Kip Swings 12 OHS with PVC Weightlifting Front Squat (1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60%) […]

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CFO 1.24.15

CrossFit Ootlewah – CrossFit View Public Whiteboard Warm-up CFO Warm Up 1 (No Measure) 3 Rounds 200m Run/Row 10 Air Squats 10 Kip Swings 10 PVC Pass Throughs 10 Push Ups Metcon Metcon (AMRAP – Reps) In Pairs complete the following WOD 1 3:00 AMRAP (pts are total reps) Power Cleans @ 60% 1RM 3:00 […]

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1.23.15

Main – CrossFit View Public Whiteboard Warm-up CFO 8 (No Measure) 2 Rounds 250 m Row 5 Burpee Broad Jumps 10 Kip Swings 10 Tuck Jumps 10 Up/Down Dogs Metcon Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeComp & Rx: 225/175 Scaled:175/125 Beginner: 95/75 Cool Down 2 rounds: 10 wall therapy 10 weighted sit-ups

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CFO 1.23.15

CrossFit Ootlewah – CrossFit View Public Whiteboard Warm-up CFO 12 (No Measure) 2 Rounds 10 PVC Pass Thru 10 Walking Lunges 5 Ball Slams 5 Kip Swings 15 Jumping Jacks Weightlifting Bench Press (1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1 @ 95%) Metcon Metcon (Time) CFO Chipper 1 10 […]

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1.22.15

Main – CrossFit View Public Whiteboard Mobility 10 mins spent foam rolling lats, quads, and glutes Warm-up CFO 12 (No Measure) 2 Rounds 10 PVC Pass Thru 10 Walking Lunges 5 Ball Slams 5 Kip Swings 15 Jumping Jacks Weightlifting Front Squat (Follow % below ) 1×1 75% 1×1 85% 1×1 90% 1×1 95% 1×1 […]

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