Thursday 11-10-11
Snatch Grip Deadlift 5-5-5 Snatch Pull 3-3-3 Snatch Balance 1-1-1 Coach Mike Burgener talks about the snatch balance: […]
Category: WOD
CFW Workout Of The Day
Tuesday 11-8-11
For Time: 21, 18, 15, 12, 9, 6, 3 Box Jumps – (24/20) Toes to Bar Push Ups […]
Monday 11-7-11
Squat 3×5 __________ AMRAP 30s – KBS (44#/26#) Rest 10s AMRAP 30s – Burpees Rest 10s x4 […]
Thursday 11-3-11
“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 […]
Monday 10-31-11
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 […]