Tuesday 1-18-11
Every 3 minutes x4: Run 400M Then perform AMRAP DB Thrusters (rnds 1 & 3) Push ups (rnds 2 & 4). Score is number of combined thrusters and push ups. Rest 2 minutes between rounds. […]
Category: WOD
CFW Workout Of The Day
Monday 1-17-11
Deadlift- Quickly build to a heavy 3 rep (not a 3 RM) __________ 3 Rnds: 9 Deadlifts (touch and go) 6 Hang Power Cleans 3 Push Jerks M 115#/ W 65# Do not let go of the bar once the round has started. Rest as needed between rounds. […]
Thursday 1-13-11
Football Gone Bad Three 1 minute rounds for reps: 1. DB Thrusters 45 lbs 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds. We are the music makers, And we are the dreamers of dreams, Wandering by lone sea-breakers, And sitting by desolate streams;— World-losers […]
Tuesday 1-11-11
Weighted pull up/ Pull up 3 reps/ 7 reps x5 __________ Skills practice Read what Freddy C. at CrossFit One World has to say about INTENSITY. Then watch the video below. […]
Monday 1-10-11
Squat ladder x5 of 5-4-3-2-1 (60% of CFT) Working with a partner unrack the bar and squat 5 reps, rack the bar step out and then go back under to unrack and squat 4 reps…keep going till you get to 1 rep. Change weights (if needed) for your partner and they’ll do the same thing. […]
Thursday 1-6-11
Badger 3 RFT: 95# Squat clean, 30 reps 30 Pull ups Run 800M In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. Courtesy of CrossFit. […]