Monday 2-21-11
Floor Press – build qiuckly to a heavy 3 __________ Every 2 minutes: 5 Front squats (115/65#) 3 Box jumps (75% 1 RM height) x6 […]
Category: WOD
CFW Workout Of The Day
Tuesday 2-15-11
There is no I in TEAM but it can spell MEAT and that is soooo Paleo! Team WOD: Courthouse Corner Shuttles 100 Box jumps Farmer’s Carry (135#) 100 SDHP Farmer’s Carry (135#) 100 Burpees Courthouse Corner Shuttles Farmer’s Carry can be performed by any or all of the teammates. […]
Monday 2-14-11
Snatch Grip Deadlift 5-5-5 AMRAP 7 3 Power Snatch 6 OHS (M- 95#/ W- 45#) […]
Friday 2-11-11
Tabata Row Perform 8 rounds of 20s on and 10s off. (Goal is M- 1000M/ W- 850 M) You will then have 5 minutes to perform a 1 RM Press […]