CFW Workout Of The Day
Deadlift 5RM Power Clean 5×3 (65-75% of last Tuesday’s heaviest single) _________ Strength Under Pressure For Time: 150 Push Ups* *Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately perform one stair climb. Once the penalty is completed continue with […]
For time: 30 Bodyweight Back Squats (Ladies use 65% BW) Run 1 Mile __________ Strength Under Pressure 15, 12, 9 reps of: 1 RT Arm DB Thruster – 45/25# 1 LT Arm DB Thruster – 45/25# Strict Chin Ups Check out the video from Sven 2012: […]
***There will NOT be a 6am class at CFW today*** Every 5 Minutes: 5 Tire Flips 3 Power Cleans (155/95#) 1 Push Jerk (155/95#) x4 […]
For Time: 70 Double Unders 60 Lunges 50 Inverted Burpees* 40 Push Ups 30 Sit Ups 20 Pull Ups 10 Man Makers (20/10#) *The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee. __________ […]
Power Clean 3-3-3-1-1-1 The first sets of 3 are touch and go reps. You may reset the grip and go if needed. Focus on opening the hips and getting under the bar quickly. The last sets of 1 are not meant to be one rep maxes today but if you’re feeling good and it’s there- […]
Click Here and check out the pics from this year’s SVEN! 4 RFT: 10 Push Ups (Chest to deck) 10 KBS (Russian- 53/35#) 10 Pull Ups (Chest to bar) 10 Goblet Squats (53/35#) __________ Strength Under Pressure Back Squat 10 sets of 2 (M- BW/ W 65% of BW) every 90s. Work on quick tempo […]