Friday 4-26-13
Squat 3×5 (add 5# to previous) Press 3×5 (add 5# to previous) ___ 3 alternating rounds for maximal time of each: 1) Ring Isometric holds at the top. 2) Plank on elbows and toes *rest 2-3 min between each effort. […]
Category: WOD
CFW Workout Of The Day
Thursday 4-25-13
Every 2 Minutes x5: 1 Power Snatch 1 Squat Snatch 1 Overhead Squat *Increase loads each round but keep reps smooth. ____ Hammer Gone Bad Complete 3 rounds of the following: Sledge Hammer Strikes Right – 1 minute Box Jumps (18″) – 1 minute Sledge Hammer Strikes Left – 1 minute Dumbbell Hang Clean (45/25#) […]
Tuesday 4-23-13
5 Rounds For Time: Run 400m 10 Toes To Bar 10 KBS (53/35#) Rest 1 Minute between each round. […]
Monday 4-22-13
Bench Press 20 Minutes to find a 5RM ___ Weighted Pull Up 20 Minutes to find a 3RM ___ SVEN 4 was a BLAST!! Thank you to everyone who competed and also to everyone who came to cheer!! I’m working on the vids. Here are pics from WOds 1 & 2: WOD 1- SVEN Gone […]
SVEN 4- WOD 2
“I Can’t Feel My Legs” AMRAP 10 Min: 90 Back Squats (135/83#) 60 Power Cleans (115/63#) 30 Barbell Front Rack Step Ups- alternating legs (45/33#) The workout will start with each team’s barbell loaded with the appropriate starting weight. As a whole, the team will perform 90 Back Squats at their respective weights- 135/83#. Only […]
Friday 4-19-13
Squat 3×5 (add 5# to previous) ___ Non-Sveners: 10 Round Not For Time- 5 Ball Slams (40/25#) 5 Pull Ups Sven Competitors: Row 2K at 85% […]