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 […]
Category: WOD
CFW Workout Of The Day
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. […]
Tuesday 4-9-13
Angie For time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats […]
Monday 4-8-13
Press 2-2-2-2-2 Find a new 2RM. Compare to 2-21-13 ___ For time: Run 200M 9 Presses (95/65#) Run 200M 15 Push Presses (95/65#) Run 200M 21 Push Jerks (95/65#) Run 200M It’s almost here!! Sign your team up for SVEN 4!! […]
Friday 4-5-13
Games Open WOD 13.5 or Floor Press 3-3-3-3-3 ___ 3 x 10 (not for time) 1a) Back Extensions 2a) Toes To Bar […]
Thursday 4-4-13
Workout 13.5 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) […]