Thursday 8-11-16
Snatch 1RM Take 20 minutes to build up to a 1RM Snatch- Squat or Split Snatch is acceptable. ___ Clean & Jerk 1RM Take 20 minutes to build up to a 1RM Clean & Jerk. […]
Category: WOD
CFW Workout Of The Day
Wednesday 8-10-16
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Tuesday 8-9-16
3 Rounds Row 500m 40 Double Unders 30 AbMat Sit Ups 20 Pull Ups Score is your slowest round. Rest 2-3 min between each round. […]
Monday 8-8-16
The Chief 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between rounds. Score is total full rounds. Partial rounds do not count. […]
Friday 8-5-16
Power Clean 5-5-5-3-3-3-1-1-1 Work up to a heavy set of 5, 3, and 1. Work on fast elbows and getting under the bar quickly. 3 Rounds not for time 10 GHD sit ups 10 Banded Goodmornings […]
Thursday 8-4-16
15 Muscle Ups for time Sub 45 Pull Ups/ 45 Dips Tabata HSPU (sub down dog push ups) Air Squats Alternating between each for max reps. […]