Tuesday 4-3-12
Overhead Squat 3-3-3-3-3 __________ AMRAP 5 10 Push Ups (hand release) 5 Burpees […]
Category: WOD
CFW Workout Of The Day
Monday 4-2-12
Sorry for the late post. Somebody had the bright idea of running 203 miles this past weekend 🙂 I got home around 1am and crashed shortly thereafter. The run was AWESOME and all of our CrossFitters did amazing with very little run prep! Team We Mustache ROCKED! On a 3 minute running clock: Run […]
***OFF WEEK REMINDER***
Just a reminder that this week is an off week at CFW. We WILL have OPEN GYM! Monday-Thursday 6:15 – 7:30pm Come and work on your stuff. […]
Thursday 3-22-12
CrossFit Games Workout 12.5 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest […]
Competitive Fire
CrossFit founder, Greg Glassman once said, “Men will die for points.” Nothing could be more true. Let’s say I have you do a workout like Fran: 21 Thrusters (95# for guys/ 65# for gals) 21 Pull Ups 15 Thrusters 15 Pull Ups 9 Thrusters 9 Pull Ups If I told you, “Hey, just finish it. […]
Tuesday 3-20-12
“Keep It Moving” 500 Rope Jumps 500 Sledgehammer Hits 300 KBS (M- 35#/ W- 18 or 20#) 300 MTN Climbers 100 Vertical Tire Pulls 100 Ball Slams (M- 25#/ W- 12#) Row 2000M or Run 1 Mile Today will be a “steady state” movement day. Lots of work. Treat it like a 5K. Lower your […]