CFW Workout Of The Day
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, […]
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 […]
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 […]
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 […]
AMRAP 20 1 Tire Flip 2 Handstand Push Ups 3 Pull Ups 4 DB Snatches (2 per arm- 45/25#) 5 Ball Slams (40/25#) 6 Box Jumps (24/18″) 7 KBS (53/35#) 8 Lunges 9 Sit Ups 10 Push Ups When you get to the end…start over! […]
“The Gauntlet” Perform one thruster every 45s while increasing weight until you are unable to make the lift. Weight will range from: Women- 35 to 125# (in 10# increments) Men- 115 to 205# (in 10# increments) The athlete must clean the bar from the ground and perform a front squat/ push press (ie thruster). A […]