Monday 10-22-12
30 min Snatch technique/ warm up. 30 min to find 1RM Snatch (this is a FULL squat snatch) […]
Category: WOD
CFW Workout Of The Day
Friday 10-19-12
10,000 pounds The goal is to lift 10,000lbs as fast as possible only using one rep at a time of the following lifts: 1 Squat 1 Press 1 Deadlift *You can use any weight on the lifts and it can be done in any amount of rounds. *You get two bars- 1 in the rack […]
Thursday 10-18-12
Don’t Forget!! Lean Turkey Challenge Starts Soon!! Sign Up Today!! Hansen 5 RFT: 30 KBS (53/35#) 30 Burpees 30 Sit Ups Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, […]
Tuesday 10-16-12
Josh 245# Push Jerk: Hammer 5 RFT: 5 Power Cleans (135/95#) 10 Front Squats (135/95#) 5 Jerks (135/95#) 20 Pull Ups Rest 90s between rounds. Scale weight and/or rounds as needed. U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry […]
Monday 10-15-12
Press 5×2 @90% of 3RM (every 2 minutes) _____ For Total Running Time: Row 500m 21-15-9 Push Ups Toes to Bar Run 400m This is a push up/ T2B sandwich. There is no rest between the row and 21-15-9. Go immediately from one to the next. Don’t Forget!! Lean Turkey Challenge Starts Soon!! Sign Up […]
Friday 10-12-12
Deadlift 3-3-3-3-3 _____ 5 Rounds for total working time: 50m Shuttle (in 5m increments- 5 out and backs) 10 Hand Release Push Ups 10 Hang Squat Cleans (95/65#) Rest between each round as long as it took to complete previous round. _____ Are you ready to be a LEAN TURKEY? Sign up for the Nutrition […]