Tuesday 10-30-12
2 RFT: Run 400m 50 Pull Ups 50 Sit Ups 50 Overhead Plate Lunges (45/25#) Don’t Forget About the COSTUME WOD on Wednesday at 7pm! […]
Category: WOD
CFW Workout Of The Day
Monday 10-29-12
30 min Clean & Jerk technique/ warm up. 30 min to find 1RM Clean & Jerk (this is a FULL squat clean) […]
Friday 10-26-12
Find Bench Press 1 RM _____ AMRAP 12 7 Toes To Bar 7 Burpees* *Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc). […]
Thursday 10-25-12
The Fight Comes To You DB Snatch + OH Lunge (R arm, L leg) (35/20#) DB Snatch + OH Lunge (L arm, R leg) (35/20#) Burpee Box Overs (18/12″) Jumping Barbell Squats (45/30#) 60s of max reps at each station with 30s to move to the next spot. x3 […]
Tuesday 10-23-12
Squat 5×5 @75% of 3RM (every 3 minutes) _____ AMRAP 12 5 Push Press (115/85#) 25 Double Unders […]
Monday 10-22-12
30 min Snatch technique/ warm up. 30 min to find 1RM Snatch (this is a FULL squat snatch) […]