Tuesday 8-2-11
All Out! 500 M Row (Current CFW records- Phil Browne 1:32/ T 1:56) __________ Strong! Take 5 Minutes to find 1RM shoulder to overhead. (push press or Jerk) __________ Finish! Weighted Tire Drags x3 (increasing weight each time) […]
Category: WOD
CFW Workout Of The Day
Monday 8-1-11
Cindy Goes Front Squatting AMRAP 20 Min: 5 Pull Ups 10 Push Ups 15 Front Squats (75/45#) Courage is almost a contradiction in terms. It means a strong desire to live taking the form of readiness to die. -G. K. Chesterton If you missed the our watching party, here’s a recap: Great time. Great […]
Thursday 7-28-11
You Can Go Heavier If You Want… For time: 115 pound Thruster, 5 reps 30 Pull-ups 1 Block run 95 pound Thruster, 10 reps 20 Pull-ups 2 Block runs 45 pound Thruster, 15 reps 10 Pull-ups 3 Block runs If “ifs” were gifts, every day would be Christmas. -Charles Barkley […]
Tuesday 7-26-11
Deadlift 3-3-3-1-1-1 If life had a second edition, how I would correct the proofs. –John Clare […]
Monday 7-25-11
Hopper WOD 10 ? 20 ? 30 ? 40 ? 50 ? 60 ? 70 ? Each class will randomly draw from a list of movements and perform their workout. What you get is what you get. Two rules- No Crying & Have Fun! Nature takes away any faculty that is not used. -William R. […]
Thursday 7-21-11
Take Four of These and Call Me in the Morning Four rounds for time of: Run 400 meters 30 KBS (35/18#) 30 Sit Ups Hydrate. Hydrate. HYDRATE! (especially if you’re coming in the afternoon) Well done is better than well said. -Benjamin Franklin […]