Thursday 1-10-13
Press 3-3-3-3-3 _____ As Many Rounds As Possible in 7 Minutes 6 Push Press (115/75#) 9 Burpees 12 Box Jumps (24/18″) […]
Category: WOD
CFW Workout Of The Day
Tuesday 1-8-13
Kipping Progressions ____ “Tabata Some Stuff” Complete 8 intervals of 20 seconds of work followed by 10 seconds of rest. Pull Ups Push Ups Sit Ups Squats There is 1 minute rest between exercises. Your score is lowest number of repetitions obtained for each movement. […]
Monday 1-7-13
Bear Complex 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 Rounds with rest between rounds to load up. There are several versions of the Bear Complex. We will be using the CrossFit HQ version. The goal is to work up to […]
Friday 1-4-13
Floor Press 5-5-5 _____ Partner “Deck of Death” Hearts = Air Squats Spades = Push Ups Diamonds = Sit Ups Clubs = Jumping Pull Ups *Number cards represent reps. Face cards equal 10 reps. Work with a partner and perform the above movements as you each draw a card (note- you will not both use […]
Thursday 1-3-13
4 Rounds: Row 250M 10 Back Squats (185/115#) After the row, immediately perform 10 back squats. Rest as needed between rounds. ___ Fructose vs Glucose After drinking a fructose beverage, the brain doesn’t register the feeling of being full as it does when simple glucose is consumed, researchers found. These sugars often are added to […]
