Tuesday 2-7-12
Deadlift 5 RM (add 10# to previous) __________ On The Minute For 10 Min: 5 Pull Ups 10 DB Snatch (M 25-35/ W 10-20#) […]
Category: WOD
CFW Workout Of The Day
Monday 2-6-12
Squat 3×5 (add 5# to previous) Floor Press 5-5-5 __________ AMRAP 8 Min 21 Russian KBS (M 44-35/W 18-26#) 15 Hand Release Push Ups 9 Sit Ups […]
Monday 1-30-12
Squat 3×5 (add 10# to previous) __________ Prowler Flu Max Distance in 20 seconds (M-45#/ W-prowler only) Rest 1-2 minutes between efforts. How many should you do? Aim for 8-12. 1-5 = mild flu-like symptoms 5-10 = chills & body aches likely 10-15 = nausea & vomiting possible __________ ***Row Update*** We only have 19,409 […]
Thursday 1-26-12
Bear Complex 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 Rounds with rest between rounds to load up. There are several versions of the Bear Complex. We will be using the CrossFit HQ version. The goal is to work up to […]