Upcoming Events
WOD Thursday, 31 July (July 30, 2014 7:00 pm)
WOD Wednesday, 30 July (July 29, 2014 7:00 pm)
WOD Tuesday, 29 July (July 28, 2014 7:00 pm)
WOD Monday, 28 July (July 27, 2014 6:37 pm)
This Week @ CFLO2… (July 27, 2014 6:29 pm)

WOD Category

DeadLifts-M

WOD Thursday, 31 July

Jul 30, 2014
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90 Views

Question of the Day: What is your favorite kind of apple? Warmup: Row 2 Min @ 50-75% 20 Steps Walking Lunge 10 Inch Worm Push Ups 10 2 Rope Climbs or 5 Rope Get Ups 5 HSPU 15 Min Mobility/Goal/Skill Work   WOD: Grace 30 Clean and Jerks for Time @ 95/135   Post results to comments

Nick-M

WOD Wednesday, 30 July

Jul 29, 2014
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169 Views

Question of the Day: If you could eat only one thing for the rest of your life, what would it be? Warmup: 3 Min Shoulder Mobility Row 300m @ 80% 2 Sets: 10 PVC Strict Shoulder Press 10 PVC OHS 5 Burpees w/ Max Vertical Jump   WOD: Strict Shoulder Press 2-1-1-1-1 21-15-9: Row for Calories Overhead Squats @ 65/95

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WOD Tuesday, 29 July

Jul 28, 2014
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177 Views

Question of the Day: What’s worse… Row 500m or 100 Double Unders?   Warmup: 3 Min Front Rack Mobility 2 Sets: 10 Second Ring Static Hold 10 Second Handstand Hold 10 PVC Front Squats   WOD: Front Squat Cluster 3.2.1 x 4, Rest 2-3 Min For Time: 1-2-3-4-5: TTB HSPU Ring Dips 3 Rope Climbs 5-4-3-2-1 TTB HSPU Ring Dips

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WOD Monday, 28 July

Jul 27, 2014
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217 Views

Question of the Day: What is the coolest thing you have ever done? Warmup: Run 400m 2 Sets: 20 Monkey Claps 6 Dead Hang Pull Ups 6 Empty Bar Hang Power Cleans 6 Clapping Push Ups WOD: Run 800m 80 AbMat Sit Ups Run 400m 40 Hands Release Push Ups Run 200m 20 Hang Power Clean @ 105/155 Run 100m

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Partner WOD Saturday, 26 July

Jul 25, 2014
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170 Views

Question of the Day: Coach’s Choice! Warmup: Coach’s Choice Partner WOD: Row 2500m 80 Over the Pull Up Bar Wall Ball Shots 80 Alternating Burpees 80 Partner Med Ball Situps 80 KB Swings 60 Pull Ups Post results to comments. Only one person works at a time. Break up work however you want!

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WOD Friday, 25 July

Jul 24, 2014
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259 Views

Question of the Day: What are your weekend plans? Warmup: Run 400m 2 Sets: 8 Empty Bar Deadlift 6 Empty Bar Hang Power Cleans 6 Push Ups 6 Squats   WOD: The Chief Max rounds in 3 minutes of: 3 Power Cleans @ 95/135 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post results

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WOD Thursday, 24 July

Jul 23, 2014
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259 Views

Question of the Day: Who do you think will win the 2014 CrossFit Games? Warmup: Row 1 Min @ 75% 10 Burpee Broad Jumps 30 Double Unders 10 Russian KB Swings   WOD: Snatch High Pulls 3-3-3-3 17 Min AMRAP: Run 1 Mile With Remaining time, AMRAP of: 5 Heavy KB Swings 10 Push Press @ 65/95 15 Sit Ups

Strong Man-M

WOD Wednesday, 22 July

Jul 22, 2014
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322 Views

Question of the Day: What is your nickname people call you? If you don’t have one, what do you wish it was? Warmup: Row 500m 2 Sets: 30 Second Handstand Hold 20 Monkey Claps 10 Steps Walking Lunge w/ Twist   WOD: 4 Rounds: For Time: 8 Steps Front Rack Lunge (4L/4R) @ 95/135 15 Kneeling D-Ball Slams 15 Ring

Squat Snatch-M

WOD Tuesday, 22 July

Jul 21, 2014
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274 Views

Question of the Day: What did you have or are you having for lunch today? Warmup: 5 Min Quad and Hamstring Mobility 25m Sprint @ 50% 25m Sprint @ 75% 25M Sprint @ 90%   WOD: Sprints: 50m x 4 100m Shuttle Run x 2 15-10-5 of: Deadlift @ 1.5 x BWT HSPU 500m Row on Damper 1 Between Rounds

Mark Low Oxygen-M

WOD Monday, 21 July

Jul 20, 2014
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297 Views

Question of the Day: What did you do over the weekend? Warmup: 10 Arm Circles Forward 10 Arm Circles Backwards 10 PVC Pass Throughs 10 Kipping Swings 20 PVC Strict Shoulder Press   WOD: Strict Shoulder Press 3-2-2-2 Every 2 Min for 10 Rounds: 5 Single Arm DB/KB Thrusters (R) 5 CTB Pull Ups 5 Single Arm DB/KB Thrusters (L)