Friday 4-20-12
Bench Press 5 sets of 3 (M- BW/ W- 65% BW) __________ Annie 50-40-30-20-10 Double Unders Sit Ups […]
Category: WOD
CFW Workout Of The Day
Thursday 4-19-12
Griff For time: Run 800M Run 400M Backwards Run 800M Run 400M Backwards __________ Strength Under Pressure Squat 3×5 (add 10# to previous) Bench Press 3×5 It’s almost time for Sven!! Be sure and get your team registered! Click HERE […]
Tuesday 4-17-12
Deadlift 5-5-5-5-5 __________ Strength Under Pressure AMRAP 3-6-9 25 Push Ups 25 Pull Ups 25 Sit Ups 25 Squats Start from the beginning (push ups) each time and perform a 3, 6 and 9 minute AMRAP. Rest 2 minutes between efforts. Yes, I know it looks like I reversed the WODs. Trust me 🙂 […]
Monday 4-16-12
Strength: “The Gauntlet” Perform one thruster every 45s while increasing weight until you are unable to make the lift. Weight will range from 45 to 175# (in 10# increments). The athlete must clean the bar from the ground and perform a front squat/ push press (ie thruster). A squat clean is permitted. Conditioning: Once everyone […]
Friday 4-13-12
Hope Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. 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 is allowed before […]
Thursday 4-12-12
Squat 5-5-5 Press 5-5-5 __________ Strength Under Pressure Tabata Row 8 rounds of 20s on/ 10s off. Goal is 1000m for men and 850m for women. Once you recover from this row effort (3-5 min) find max one arm overhead press (R&L) with kettlebell or dumbbell in 3 attempts. […]