CFW Workout Of The Day
Deadlift 5-5-5-5-5 __________ Strength Under Pressure Pull Up Ladder (to 15 minutes) Every minute on the minute perform one pull up. Increase by one every minute. If you fail before 15 minutes is up, perform the number of burpees where you left off instead. Prowler Push 50yd push every 3 minutes (as heavy as possible) […]
Mini Time Trial For Time: 500m Row 400m Run 25 Man Makers (25/15#) 100 Double Unders These can be done in any order. Get warmed up and through each movement within the hour of class. Work/rest is up to you. Score for this WOD is total working time. __________ Strength Under Pressure Deadlift 5RM 5 […]
“Football Gone Bad” Three 1 minute rounds for time: 1. DB Thrusters (45/25#) 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds **In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break […]
Diane 21-15-9 Deadlift (225/135#) HSPU __________ Strength Under Pressure “Football Gone Bad” Three 1 minute rounds for time: 1. DB Thrusters 45 lbs 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds **In this workout you move from each of five stations after a minute. […]
3 RFT: 15 Burpees 25 Squats 35 KBS (35/18-20#) 45 Double Unders Rest 2 minutes between each round. __________ Strength Under Pressure Squat 5×3 (add 10# to previous) Press 3×5 (add 5# to previous) Complete 4-6 efforts 60 Yard Pro Long Shuttle *Long Shuttle: From a starting line, a player runs 5 yards straigh ahead […]
OHS 3-3-3-3-3 We will work on getting a better overhead squat position by doing some mobility work prior to the WOD. __________ Strength Under Pressure 5 RNFT: 9 Pull Ups 12 Toes to Bar Max distance in 15 pulls on rower 80ft Farmer’s Walk (70/44#) Keep the same order- start with pull ups and end […]