CFW Workout Of The Day
Max rep 45# barbell curls for 10 minutes. In the squat rack… Kidding 🙂 Here’s the WOD: 21 Thrusters (95/65#) Run 200M 9 Burpees *Rest 2 Minutes 15 Thrusters Run 200M 15 Burpees *Rest 2 Minutes 9 Thrusters Run 200M 21 Burpees *This in an interval workout. Complete the work and TAKE YOUR FULL REST. […]
***DON’T FORGET- we will only have two WOD times tomorrow–> 6 or 9am Murph Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile *Rx’d version is with a 20# vest. You may partition the pull ups, push ups and squats any way you’d like. The workout begins and ends with […]
4 Rounds: Max Rep Front Squat (185/135#) 20 Barbell Lunges (45/30#) Rest 3-4 min between rounds. […]
Snatch 3-3-3-3-3 ___ 12-9-6 Power Snatch (115/75#) Burpee Chest to Bar The metcon today is a version of one of the WODs that was thrown down at the Southwest War Games. Enjoy! ___ We had a great time tonight celebrating Chris and Coach T’s upcoming wedding! […]
If you didn’t max yesterday: Squat 3RM Press 3RM *you can use this 1 RM predictor to calculate your approximate 1 RM. ___ If you did max yesterday: 500M Row Time Trial *Rest 3-5 minutes 5 Rounds of Cindy as fast as possible: 5 Pull Ups 10 Push Ups 15 Squats *Rest 3-5 minutes 500M […]
We will be in testing mode for the next couple of weeks. Squat and Press are up first. I’d say close to 75% of you guys PR’d your 1RM clean and Jerk last week. Things are going well in the strength/technique department for a LOT of you competitive worker-outers! Great job! Quick shout out to […]