Friday 3-1-13
Deadlift 3-3-3-3-3 ___ 3 Rounds: 5 Deadlifts (use 60% of your above 3RM) 10 Burpees Run 400M Rest 1 minute between rounds. […]
Category: WOD
CFW Workout Of The Day
Thursday 2-28-13
“Strong Unicorn” 3 Rounds For Max Reps Row (calories) Wallball (20/14#) Ring Rows Push Ups KBS (35/20#) 60s at each station for max reps. Rest 30s between each station. […]
Tuesday 2-26-13
DE Back Squat 65% of 1RM 8×2 every 60s ___ Narf 9-15-21 Pull Ups Thrusters (95/65#) […]
Monday 2-25-13
20 Minutes to find 1 RM Snatch. ___ Annie 50-40-30-20-10 Double Unders Sit Ups For time. Like our page and follow the action HERE as the Bacon Powered Unicorn Chasers (aka Team CFW Endurance) run the Texas Independence Relay– March 23-24. 1 WEEKEND 2 VANS 9 RUNNERS 200+ MILES OF RUNNING 1 TON OF BACON […]
Friday 2-22-13
Pull Up Ladder With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. ___ 3 Rounds Not For Time: 10 Hug A Twinkie 25 Hollow Rocks […]
Thursday 2-21-13
Press 2-2-2-2-2 ___ Lateral Hop Plate Burpees AMRAP 60s Rest 60s x5 Lateral jump onto a plate (45/25#) and stand tall then drop for your next burpee on the the other side. ___ 2 weeks till the Open starts!! Oh man!!! I’m getting excited!! Click Here to register for the 2013 CrossFit Games Open. […]