Category: WOD
CFW Workout Of The Day
Tuesday 5-28-19
Barbell Conditioning 5 Rounds For Max Load 12 Deadlifts9 Hang Power Cleans6 Push Jerks The goal is to increase loading each set. Once you pick up the bar the goal is to go unbroken. Rest 2-3 minutes between each set. […]
Monday 5-27-19
We’re proud to do Murph every year at CFW! We’ll be at the box this year on Monday, May 27th from 6-10am. Show up no later than 9am to start up. “Murph” Run 1 Mile100 Pull Ups200 Push Ups300 SquatsRun 1 Mile Perform the WOD in a 20/14# weighted vest if able. You can tackle it solo […]
Friday 5-24-19
“600” Teams of 3-4 complete For Time- 100 Calorie Row100 Burpees100 Power Snatch (95/65#)100 Toes to Bar100 Push Jerks (95/65#)100 Calorie Row […]
Thursday 5-23-19
Back Squat 3×5 (add 5-10# to previous) This is our last Back Squat session of the squat cycle. Next Thursday we will test a 5RM on the Back Squat. Up next is a pull cycle (all the pulls- dead, clean, snatch). ___ 2 Rounds (Each For Time) Row 500m21 Air Squats15 Push Ups9 GHD Sit […]