CFW Workout Of The Day
CF Games Open WOD 11.4 AMRAP 10 Min: 60 Bar Facing Burpees 30 Overhead Squats (120/90#) 10 Muscle Ups* *if unable to perform a mu, complete 30 pull ups and 30 dips “Do what you can to not smack your face on the barbell.” -Tony Budding […]
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. _____ Run 3x400M Rest 2:1 (ie rest twice as long as it takes you to run […]
Squat 5×3 (75% of most recent 3 RM every 90s) _____ AMRAP 1 Min: Box Over Burpees (24/18″) Pull Ups DB Ground to Overhead (25/15#) Rest 1 Min. X3 Just like FGB, it’s max reps at each station for 1 minute with a 1 minute rest after completing all stations. […]
“Dead Waiter Running” 5 RFT: Run 200M 15 Deadlifts (155/115#) DB Waiter Walk- 60ft per arm (35-45/15-25#) 15 Push Ups […]
Haikus are easy. But sometimes they don’t make sense. Refrigerator. ___ Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 Take about 3 minutes between each lift. The goal is to keep progressing up in weight as you move from one type of lift to the next. The exception may be from push press to jerk […]
Strength: Deadlift Every 15 seconds for 5 minutes (21 total reps): 1 Banded Deadlift @50% 1RM +red or blue band. Floor Press 3-3-3-3-3 (rest 2 min btwn) Midline: Weighted Sit Ups (25/15#) Hug a Twinkie Turkish Get Ups (44/20#) 60 seconds of max reps of each. Rest 30 seconds between. x3 […]