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 […]
Category: WOD
CFW Workout Of The Day
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. […]
Monday 7-8-13
We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation. And this hope will not lead to disappointment. For we know how dearly God loves us, because he has given us […]
Friday 7-5-13
10 x 10 yard Flying Starts* (rest 30 seconds between efforts) *Take 10 yards to accelerate, you should be full speed by the time you hit your start. ___ Front Squat 1-1-1-1-1 […]
Thursday 7-4-13
‘MERICA!!!! Land of the free, because of the brave. Thank you for all who serve to protect our great nation. DON’T FORGET- only one class tomorrow- 7am. For Time: 25 Burpees Run 400M 25 OHS (95/65#) Run 400M 25 Toes to Bar Run 400M 25 KBS (53/35#) Run 400M 25 HSPU/ Push Ups Run 400M […]