Tuesday 5-7-13
Weighted Pull Up 3-3-3-3-3 Try to beat 4/22/13. ___ For Time: 50 Walking Lunges 25 Sit Ups 50 Russian KBS (53/35#) 25 Sit Ups 50 Walking Lunges […]
Category: WOD
CFW Workout Of The Day
Monday 5-6-13
I mistakenly told some of you guys our strength cycle was over this week. I should’ve checked the calendar. We’ve got 2 weeks to go. Yeah!! That means for now, more of the same- Squatting and pressing at least twice a week, a deadlift, and some bench with metcons and Oly work built in. You […]
Friday 5-3-13
Squat 3×5 (add 5# to previous) ___ AMRAP 7 10 Wallballs (20/14#) 10 Heavy Rope Jumps […]
Thursday 5-2-13
Double Unders 5-10-15-20-25-20-15-10-5 *Do these unbroken if you’re able to. Rest between each set. 10 minute time cap. ___ 10 Rounds Not For Time: 1 Rope Climb (or sub 4 pull ups) 3 Tire Flips 5 Handstand Push Ups ___ […]
Tuesday 4-30-13
Bench Press 3×5 (use 80% of 5RM from 4-22-13) ___ 21-15-9 Front Squat (95/65#) Pull Ups […]
Monday 4-29-13
Deadlift 5RM- (add 5-10# from previous 4-15-13) ___ Every 5 Minutes x4 10 Deadlifts (185/115#) Run 400M Rest the remainder of each 5 minute effort. […]