CFW Workout Of The Day
STRENGTH: DE: Back Squat 12 sets of 2 reps @ 60% of 1RM Use Back Squat 1RM from the CrossFit Total. _____ “Tumilson” 8 rounds for time of: Run 200 meters 11 Dumbbell burpee deadlifts, 60 pound dumbbells U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, […]
5 RFT: 50 Squats 100 Rope Jumps Beat the Coach- 10-9-07: 13:40 (This was the first workout that I posted on CF.com) __________ Strength Under Pressure Clean & Jerk 5×3 ___ 3 RFT: 15 Burpees 12 Power Cleans 9 Push Jerks […]
As we celebrate America’s independence today and think about all the things that make our country truly great, I’d just like to take a moment and let you guys at CFW know how much I appreciate you! Honestly, coaching and teaching is not anything I would have ever imagined doing in my life. And now […]
CrossFit Total Rankings based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006) Men’s Class Rankings Bwt Untrained Novice Intermediate Advanced Elite 114 228 395 468 646 836 123 246 427 510 695 901 132 265 461 546 745 848 148 296 516 618 833 1061 165 322 560 672 906 1149 181 348 […]
Pull Up Ladder With a continuous running clock add 1 pull up per minute until you cannot complete the required number of pull ups before 60s is over. (Min 1 = 1 pull up, min 2 = 2 pull ups, min 3 = 3 pull ups…) Beat the Coach- 10-31-07: 10 +6 12-1-07: 12 +9 […]
Don’t forget about open gym tomorrow- 6am & 6pm. If you’re coming to 6am tomorrow, the class is following CrossFit Endurance intervals tomorrow- 800m time trial Rest 5 min Then 2 x 800m @ 75% of TT pace with 2:00 rest between. Warm up well and try to find your fastest 800m (up to 3 […]