Tuesday 8-14-12
DE Press 10×2 – 70% of 1 RM – Every 90s ___ Annie 50-40-30-20-10 Sit Ups Double Unders […]
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Monday 8-13-12
ME Overhead Squat 2-2-2-2-2 (on a 3 minute clock) ___ Half Angie 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Squats You must complete all reps of one movement before moving to the next. ___ David Bowden- writer, poet, man of God. One of my favorites is his poem, Paper Highway. […]
THROWIN’ DOWN!!!
A week from tomorrow, two teams from CFW are going to compete in the Europa Challenge in Dallas. We’ll spend all day Saturday competing in 3 different workouts as a team. This will be our 3rd year of taking a CFW team to this competition! We are so excited about the opportunity to join an […]
Friday 8-10-12
DE: Dead Hang Pull-ups 12×2 every 30s _____ 4 RFT: 50 American KBS (35/20#) 25 Squats […]
Thursday 8-9-12
Fight Gone Worse In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total. Row: calories (Calories) Sit ups (Reps) Burpee Box Overs: 24/18″ (Reps) DB Thrusters: 40-45/15-20# (Reps) Ball slam: 40/25# (Reps) The […]
I AM CrossFit
KB has been working out with me since I started my very first boot camp program in April of ’09. The first workout I ever programmed was on April 7th: As many rounds as possible (AMRAP) in 15 minutes of- 5 jumping pull ups 10 modified push ups 15 squats Kara 12 rounds +5 pull […]