Tuesday 3-15-11
“Jailbreak” For time: Run to railroad (the South one) and back. Then complete 3 rounds of: 25 Prisoner jump squats 15 Pull ups 5 Handstand push ups […]
Category: WOD
CFW Workout Of The Day
Thursday 3-10-11
4 RFT: 10 Hang Power Snatch (95/65#) 30 Jumping Chest to Bar Pull Ups […]
Tuesday 3-8-11
OTM 20: 3 Burpees 6 KBS 9 Sit ups Every minute on the minute for 20 min. You may think that in life, a lot of things happen to you along the way. The truth is, in life, you happen to a lot of things along the way. -Dr. Shad Helmsetter […]
Monday 3-7-11
Press 3-3-3 Push Press 5-5-5 Goal is to load a heavy 3 for the last press and continue adding weight for the push press. Virtuosity, by Greg Glassman It is the job that is never started that takes longest to finish. -J.R.R. Tolkien […]
Thursday 3-3-11
Fast Fran 21-15-9 Thrusters Pull ups Prescribed weight for Thrusters is 95/65#. However, I’m going to help you guys scale the weight/movement to be done in 5 min or less. ALL IN! […]