WOD Icons
The coaches here at CFW always want you to do your best. With that in mind, we’ve developed some handy WOD Icons to help you determine the focus for each workout. These icons will…
Tuesday 10-11-16
EMOM 10 1 Push Press + 1 Push Jerk Work up to ~70% of your 1RM Jerk. ___ Tabata Row Push Ups Sit Ups Complete a full tabata protocol at each station (8 rounds of…
Monday 10-10-16
EMOM 10 1 Pause Overhead Squat This will be one rep every minute on the minute. Hold for 1 second at the bottom of the squat. ___ “Cannonball Run” AMRAP 6 3, 6, 9, 12,…
Friday 10-7-16
“Big Tex” 21 Deadlifts (225/155#) 42 Double Unders 15 Deadlifts (225/155#) 30 Double Unders 9 Deadlifts (225/155#) 18 Double Unders
Thursday 10-6-16
Run Cindy Run AMRAP 20 Run 400m 1 Round of Cindy Run 400m 2 Rounds of Cindy Run 400m 3 Rounds of Cindy Run 400m 4 Rounds of Cindy Run 400m 1 Round of Cindy…
