Tuesday 1-24-12
Deadlift 5RM (add 10# to last workout) __________ 3 RFT: 10 Pistols 20 Pull Ups 30 Double Unders […]
Category: WOD
CFW Workout Of The Day
Monday 1-23-12
Squat 3×5 (add 10# to previous) Press 3×5 (add 5# to previous) __________ For time: 25 Manmakers Guys 20-25# Ladies 10-15# […]
Thursday 1-19-12
Squat 3×5 (add 10# to previous) _________ Every 3 Minutes- Run 400M Use the remaining time to get AMRAP Power Cleans (115/75#) Rest 2 minutes. Repeat x4 […]
Tuesday 1-17-12
Deadlift 5RM __________ 100 KBS (44#/26#) Rest 3 Minutes 50 T2B […]
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 […]