Monday 3-5-12
For time: 30 Pull ups 21 Deadlifts (225/135#) 40 Push ups (hand release) 15 Deadlifts 40 Push ups 9 Deadlifts 30 Pull ups […]
Category: WOD
CFW Workout Of The Day
Thursday 3-1-12
CrossFit Games Workout 12.2 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN – includes […]
Tuesday 2-28-12
Deadlift H3 Take 10 minutes to find a heavy 3 rep deadlift (not a 3 RM but heavy) __________ For Time: 100 Double Unders 4 minute time limit. If you can do double unders get as many as you can. If you can’t, practice for 4 minutes. No tuck jump subs. Work on this skill. […]
Monday 2-27-12
Gymnastics Skill Practice (20 Minutes) Pick 2-4 and work through progressions: Forward Roll Backward Roll Cartwheel Handstand Handstand Forward Roll HSPU Kip Pull Up Kip Butterfly Pull Up Muscle Up Use this time to create body awareness in space aka proprioception. Proprioception– from Latin proprius, meaning “one’s own” and perception, is the sense of the […]
Thursday 2-23-12
CrossFit Games Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. For Complete movement standards, […]
3, 2, 1…Go!
It’s time for the 2012 CrossFit Games Open! Tonight at 7pm we find out what’s in store for the very first WOD!! Check out the vid below for a quick history of the CF Games: Last year I was the only person at CFW to take on the Open. This year we have a team […]