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CFSR WOD 1.31.2015



Conditioning – Open 14.4

14 Min AMRAP

60 Calorie Row

50 Toes 2 Bar

40 Wall Balls 20/14

30 Cleans 135/95

20 Muscle Ups… 14 more words

CFSR WOD 1.30.2015


3 rounds

run 200 meters

20 Overhead Squats (95/63)

rest 3 minutes

2 rounds

30 Push Ups

15 squat cleans (95/63)

rest 2 minutes…

32 more words

CFSR WOD 1.29.2015

 Happy Birthday, Tim!

O Captain, My Captain!


Warm Up – Running Drills

3×10 Good mornings

Strength – Deadlift

5@40% 5@50% 3@60% 5@65% 5@ 75% Max @85% 37 more words

The CrossFit Games Open

28 Jan 2015

Look no further.  Sign up now.  Do The Open at Outpost.


On the fence about participating in the 2015 CrossFit Games Worldwide Open? Read this...

I’ve heard a lot of different reasons over the last 3 years that I’ve been involved in CrossFit as to why one wouldn’t want to participate in the open. 276 more words

Crossfit SoFla

Luxury is...

….privately guided tours! Well, not really… BUT my cousin and I still felt awfully special to go on a day tour with just the two of us and our fabulous guide named Marcos. 562 more words


Wednesday 28th Jan


Pause Front Squat
3×5 – @60% of Tuesdays 1rm
absolute 3 sec pause, work proper position, push your elbows up and keep straight and tight, avoid rocking forward before standing up… 19 more words

Daily WOD