Friday 12-19-14
AMRAP 10 15 Wallballs (20/14#) 12 Box Jumps (24/18″) 9 C2B Pull Ups ___ Extra Credit 1000m row Time Trial […]
Category: WOD
CFW Workout Of The Day
Thursday 12-18-14
Front Squat Build to a heavy single. Overhead Squat Build to a heavy single. Snatch Build to a heavy single. […]
Tuesday 12-16-14
5 Rounds (each for time): 25 Wallballs (20/14#) 25 Russian KBS (53/35#) 25 Push Ups Rest 2 minutes between each round. […]
Monday 12-15-14
Clean & Jerk 15 minutes to work up to a heavy clean and jerk. Use 50-65% or Rx’d for part 2. ___ CrossFit Games Open WOD 13.4 AMRAP 7 3/3, 6/6, 9/9, 12/12… Clean & Jerk (135/95#) Toes to Bar In 7 minutes perform as much work as possible. Starting with 3 clean & jerks […]
