Thursday 6-23-11
For Time: 30 Bodyweight Back Squats (Ladies use 65% BW) Run 1 mile […]
Category: WOD
CFW Workout Of The Day
Tuesday 6-21-11
OTM 10 2 Clean Pulls 1 Power Clean 1 Front Squat Every minute “on the minute” perform the movements above with the heaviest weight you can manage. 10 rounds. __________ Annie 50-40-30-20-10 Double Unders Sit Ups […]
Thursday 6-16-11
FRAN 21-15-9 Thrusters Pull Ups __________ When someone strongly resists a foe in the flesh, relying solely on the strength of the flesh, I would hardly remark it, since this is common enough. And when war is waged by spiritual strength against vices or demons, this, too, is nothing remarkable, praiseworthy as it is, for […]
Tuesday 6-14-11
Tabata Row Goal- 1000/850 meters (M/W) __________ Max Rep Push Ups x3 After the tabata row, rest as needed then perform 3 rounds of max rep push ups. You may rest in the plank position but once you have to rest on the ground or let your knees down, you’re done. Rest as needed between […]
Monday 6-13-11
Squat 5-5-5-5-5 __________ MWOD- Fix Your Creaky Knees __________ Woman Loses 300 Pounds the Old-Fashioned Way […]
Thursday 6-9-11
“Sarge” In honor of David Griesinger’s father, Gerald, who passed on May 21, 2011. On the minute: Complete 5 burpees and perform max rep 95# power cleans every minute. The goal is to complete 100 total power cleans. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as […]