Tuesday 7-16-13
For Total Reps: AMRAP 2 Minutes- Wallballs (20/14#) AMRAP 2 Minutes- HR Push Ups AMRAP 2 Minutes- Russian KBS (53/35#) AMRAP 2 Minutes- HR Push Ups AMRAP 2 Minutes- Wallballs *Rest 30s between each movement. […]
Category: WOD
CFW Workout Of The Day
Monday 7-15-13
I can do all things through Him who strengthens me. -Philippians 4:13 Great job so far on the FORGED CHALLENGE, guys and gals! The Brownes have somehow managed to slip into first place after the power for distance test. Let’s turn up the heat a bit as we head into week 3. FORGED WEEK 3 […]
Friday 7-12-13
Prowler Mile As a group, perform a prowler mile with a 45# plate on the prowler. ___ Rest 3-5 Minutes ___ 15-12-9 Pull Ups Weighted Push Ups (45/25# bumper) […]
Thursday 7-11-13
One Minute On/ One Minute Off x5 30 Russian KBS (53-70/ 26-44#)* *Count a penalty for every minute that you don’t complete 30 swings. Perform 25 burpees for every penalty counted. ___ Tabata Plank […]
Wednesday 7-10-13
Open Gym 6-8am & 5-7pm CrossFit Kids Waxahachie Big Dawgs “Nathan” aka “Deck of Death” Pick a card and perform the following movements as written per suit: Push Ups Box Jumps Sit Ups Squats […]
Tuesday 7-9-13
Power Elizabeth 21-15-9 Power Cleans (135/85#) Ring Dips Compare to 5-9-13. […]