Tuesday 1-25-11
AMRAP 15 1 Clean 3 Front Squats 5 Pull ups Guys use 75% bodyweight for the clean / front squat. Ladies use 50% bodyweight. […]
Category: WOD
CFW Workout Of The Day
Monday 1-24-11
“Run With The Bulls” 3 RFT: Run 400M 25 Squats 25 Push ups 25 Sit ups Perform all movements with a weight plate. (M-45#/ W-25#) Don’t forget — NEW LOCATION — 101 S College St. Use the side entrance (there’s a board on the door right now) and go downstairs! […]
Thursday 1-20-11
Snatch balance practice __________ Every 90 sec alternate between: 10 GHD Sit ups 10 Barbell lunges x4 __________ 3 RFT: 10 SDHP 10 Burpees If nothing ever changed, there’d be no butterflies. Get ready for change at CFW! It’s going to be an awesome ride! […]
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. […]
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 […]