Tuesday 11-4-14
With a Running Clock: AMRAP 3 3 Power Snatches (135/95#) 20 Double Unders Rest 3 Minutes AMRAP 4 4 Power Snatches (115/75#) 20 Double Unders Rest 4 Minutes AMRAP 5 5 Power Snatches (95/65#) 20 Double Unders […]
Category: WOD
CFW Workout Of The Day
Monday 11-3-14
The CFW RunStrong program starts next Monday at 5am. Tell any and all of your endurance friends! CFW members who would like to do the run training may do so at no charge. The group running and skill sessions will be every Tue/Thur at 5am. ___ For Time Row 1000m followed by 6 RFT of: […]
Friday 10-31-14
Schlitz 4 RFT Run 400m 4 Muscle ups (sub 12 pull ups and 12 push ups) 40 Double unders ___ Box Brief CFW RunStrong program will start Monday, November 10th. The group running portions of this program every Tue/Thur at 5am are open to CFW members at no charge. Please be sure and tell all […]
A Case For CrossFit and Endurance
Out of my 3 marathons my best one was my third race at the Dallas White Rock marathon. I had followed a plan from Runners World that had me running only 3 days a week. I ran short intervals, mid distance tempo runs and long runs. I stayed injury free (even though it was the […]
Thursday 10-30-14
Snatch Complex 1 set: Power Sntach + Hang Squat Snatch + Squat Snatch + OHS (75% of 1RM) Clean Complex 1 set: Power Clean + Hang Squat Clean + Squat Clean (80% of 1RM) Jerk Complex 1 set: Push Jerk from Back Rack + Split Jerk from Front Rack (85% of 1RM) […]
