Thursday 4-18-13
Power Clean H3 15 Minutes to work up to a heavy 3 power clean. This is not a 3RM effort. ___ For Time: 12-9-6 Power Clean (135/85#) Handstand Push Up […]
Category: WOD
CFW Workout Of The Day
SVEN 4- WOD 1
Hey guys! Here’s what you’ve been waiting for- our first WOD for the SVEN CHALLENGE this Saturday!!! SVEN GONE BAD version 2.0 Perform as many reps as possible in 1 minute of each: Push Press (75/45#) Box Jumps (24/18″) One Arm DB Snatch (45/25#) Hand Release Push Up Rope Jumps (with the Outlaw 120 ropes) […]
Monday 4-15-13
Squat 3×5 Press 3×5 Deadlift Establish a 5RM We’re currently in a strength cycle. For those of you wanting to get bigger & stronger, we’ll be tweaking some of the upcoming metcons to go heavier/shorter in support of your goals. Read this for more details. […]
Friday 4-12-13
In teams of 3-4 complete the following: Row 2000M 100 Russian KBS (53/35#) Row 1500M 100 Russian KBS Row 1000M 100 Russian KBS […]
Thursday 4-11-13
Sign up your team for SVEN 4!!! Today (Thursday) is the last day to guarantee a SVEN 4 T-shirt. Broken Heavy Grace 10 x 3 Every 90s Men 155# Women 100# Scale load as needed. […]