Tuesday 5-3-11
Jackie For time: 1000 M row 50 Thrusters (45/30#) 30 Pull ups […]
Category: WOD
CFW Workout Of The Day
Monday 5-2-11
OTM 15- Power Clean Every minute for fifteen minutes, perform 2 Power Cleans. Rest the remainder of the minute. Use 45% of squat 1RM. __________ Slosh pipe – Overhead holds for time/ Get ups __________ SVEN was a blast! Congrats to the CF Angels for winning! Thanks to everyone who came out! You can check […]
Thursday 4-28-11
CrossFit Games Open WOD 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 […]
Tuesday 4-26-11
Squat 10×2 (75s) You will use 65% of your 1 rep max for this effort. Focus on full depth and moving the weight upward quickly out of the bottom. __________ Weighted tire drags- forward/backward __________ Tabata plank holds […]
Monday 4-25-11
“Nutts” For Time: 10 Handstand push-ups 250# Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Photo Courtesy of CrossFit Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in […]
Thursday 4-21-11
CrossFit Games WOD 11.5 AMRAP 20 Min 5 Power Cleans 10 Toes to bar 15 Wallballs […]