Tuesday 1-17-12
Deadlift 5RM __________ 100 KBS (44#/26#) Rest 3 Minutes 50 T2B […]
Category: WOD
CFW Workout Of The Day
Monday 1-16-12
Squat 3×5 Press 3×5 We are beginning another strength cycle at CFW. We will squat, press and deadlift on a regular basis (1 to 2x a week) in the coming 6 weeks. This first set of 5s will set the tone. Pick a weight that’s not so heavy you can’t build on or not so […]
Thursday 1-12-12
For Time: 30 Muscle Ups If you cannot perform a muscle up, substitute 120 pull ups along with 120 dips or 60 ring dips. I love this WOD! You might say, “Well of course you do, you can do muscle ups.” Yes that’s true, I can but that’s not why I love it. In the […]
Tuesday 1-10-12
Complete 8 Rounds: 3 Power Snatch (95/65#) 3 Broad Jumps (max distance) Once you are done with your snatches, perform 3 broad jumps for max distance. Rest 2 minutes between rounds. […]
Monday 1-9-12
Deadlift 3-3-3-3-3 2 Rounds For Time: 5 Handstand Push Ups 10 Pull Ups 15 Push Ups 20 KBS (44/26#) 25 Burpees […]
Thursday 1-5-12
For Time: 30 Bodyweight Back Squats (Ladies use 65% BW) Run 1 Mile __________ Don’t Forget- Run Group starts next Wednesday at 6pm! Oh Hoodies Where Art Thou? I just got an email that they were shipping out today! Good thing it hasn’t been too cold yet! […]