CFW Workout Of The Day
“Time Trials” 400M Run 500M Row 100 Pull Ups 100 Push Ups 100 Sit Ups In the hour of class complete all of these for time. Rest as much or as little as you want between efforts. Just get it done during class and add up your time for score. Post score and any […]
Squat– Quickly build to a heavy 5. __________ Prowler Push (Heavy- 1 trip) __________ AMRAP 1 min– Sandbag to shoulder (M- 75#/ W- 37#) __________ One Arm Press– find KB 1 rep max […]
“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on […]
Press 2-2-2-2-2-2-2-2-2-2 Rest 60s between efforts. The healthy and strong individual is the one who asks for help when he needs it. Whether he’s got an abscess on his knee or in his soul. -Rona Barrett […]
4 RFT: Run 400M 50 Squats Check out a WOD demo: If I had a formula for bypassing trouble, I would not pass it round. Trouble creates a capacity to handle it. I don’t embrace trouble; that’s as bad as treating it as an enemy. But I do say meet it as a friend, for […]