Thursday 11-29-12
Cindy AMRAP 20 Min: 5 Pull Ups 10 Push Ups 15 Squats OR Mary AMRAP 20 Min: 5 Handstand Push Ups 10 Pistols 15 Pull Ups […]
Category: WOD
CFW Workout Of The Day
Tuesday 11-27-12
20 Min to find 1 RM Power Snatch ___ For Time: 15-12-9-6-3 Power Snatch (95/65#)* Burpee *or 50% of 1RM. Here’s another WOD demo for you. I cringe when I watch this. My power snatch is horrendous! Note the wide stance to receive the bar instead of dropping my hips down. Brutal huh? Well, some […]
Monday 11-26-12
Here’s a nice little “Welcome Back” Chipper for you guys! Hope you all had a Happy Thanksgiving!! For Time: 30 Wallballs 80 Double Unders (sub tuck jumps) 20 KBS (heavy) 30 Toes to Bar 50 Lunges 50 Pull Ups 20 Burpees Here’s an old video I found of me completing this WOD. For those of […]
Thanksgiving Grace
Thanks to everyone who made it out today! I hope everyone has a wonderful Thanksgiving!! I know I have a lot to be thankful for! This time last year, I was sitting in a hospital room with my wife, who was awaiting surgery. We spent that Thanksgiving till almost Christmas at St. Paul in Dallas. […]
Thursday 11-22-12
Thanksgiving “Grace” 30 reps for time: Clean & Jerk (135/85#) Join us for our traditional 6am only WOD on Thanksgiving! The energy is going to be off the charts! Happy Thanksgiving everyone!! […]
Tuesday 11-20-12
Clean 3-3-2-2-1-1-1-1 Before you ask- yes this is a full squat clean. And yes- this is all we’re doing today. And yes- we’re doing GRACE on Thursday. Take the time to get better at this movement. It’s a strength and technique day. We’re going to spend a lot of time practicing getting fluidly into […]