Coach

Friday 10-25-13

Posted on October 24, 2013 by Coach

OPEN 11.1 AMRAP 10: 30 Double unders 15 Power Snatches (75/55#) ___ Skills 3 rounds of: Max Double Unders in 2 minutes 1 minute rest between rounds. […]

Thursday 10-24-13

Posted on October 23, 2013 by Coach

For time: 30 Thrusters (115/80#) 30 Pull ups 30 Power Cleans (115/80#) 30 Burpees 30 Jerks (115/80#) 30 Box Jumps (24/18″) […]

Tuesday 10-22-13

Posted on October 21, 2013 by Coach

For time: 21-15-9 Toes to Bar Box Jump (24/18″) Dead Lift (225/155#) […]

Nasty Girls 3 RFT: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135/95#) You can do ring or bar muscle ups. Sub for muscle up is 21 pull ups and 21 dips off of a box. ___ CFW competitors rocked the Mash Up event at Frisco CrossFit! It was a short (but nasty) AMRAP […]

Friday 10-18-13

Posted on October 17, 2013 by Coach

Run 400m x2 Row 500m x2 Airdyne 90s for max Calories x2 *All out efforts. Rest as needed between each effort. You can mix and match each one as you want. ___ Join us for the FREE COMMUNITY WOD this Saturday at 8:30am! Josh, Mckenze, Cassie and Krystal will be competing at the Fall Mash […]