CFW Workout Of The Day
Half Murph For time: Run 800M 50 Pull ups 100 Push ups 150 Squats Run 800M Partition the pull-ups, push-ups, and squats as needed. Start and finish with the run. Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of […]
AMRAP 5 min: 5 KBS R hand 5 KBS L hand 5 KBS both hands AMRAP 5 min: TGU OTM 10 (On The Minute): Pull ups/ Body rows A few of the CFW Freaks went to Dallas Saturday to watch the All Cities Open. Check out our friend Jeremy Thiel doing Fran: Visit sicfit.com for […]
Overhead Squat 3×5 (30% of previous back squat weight) __________ Team WOD Tire Flip Sandbag Carry Sledgehammer Hits […]
4 RFT: 25 SDHP (44/26#) 25 Push ups 25 KBS (44/26#) 25 Sit ups Don’t be so serious. Have some fun with this stuff! […]
500M Row Time Trial __________ 3 RFT: 15 Wallball (20/14#) 15 Power snatch (75/45#) […]