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 ___ […]
Category: WOD
CFW Workout Of The Day
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. […]
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. […]
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. […]