Friday 10-23-15
Fit/Strong AMRAP 20 3 Power Cleans 3 Front Squats 3 Jerks *Loading should be 50-60% of your 1 RM power clean. Comp AMRAP 20 3 Power Cleans (155/115#) 3 Front Squats (155/115#) 3 Jerks (155/115#) […]
Category: WOD
CFW Workout Of The Day
Thursday 10-22-15
Fit Fran 21-15-9 Thrusters (95/65#) Pull Ups Strong Deadlift 5RM 3 RFT 20 Russian KBS (70/53#) 10 Plate Overhead Lunges (45/25#) Comp 25 Power Snatches (95/65#) 25 C2B Pull ups 25 Overhead Squats (95/65#) 25 C2B 25 Thrusters (95/65#) 25 C2B […]
Wednesday 10-21-15
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Tuesday 10-20-15
Fit 3 RFT Run 400m 12 Deadlfits (185/115#) 21 Box Jumps (24/18″) Strong Power Clean 1RM EMOM 10 2 Power Cleans at 80% 100 Bar Push Ups Comp 3 RFT Run 400m 12 Deadlifts (225/155#) 21 Box Jump Overs (24/20#) EMOM 14 Odd- Row (21/18 cals) Even- 1 Power Clean + 1 Squat Clean […]
Monday 10-19-15
Fit Front Squat 3-3-3-3-3 AMRAP 15 10 Plyometric Push Ups 10 Sandbag Squats (30/20#) 200m Sandbag Run (30/20#) Strong Front Squat 3-3-3-3-3 Push Press 3-3-3-3-3 Weighted Pull Up 3-3-3-3-3* *perform 4 sets of 10 strict (banded) pull ups if unable to do weighted. Comp Glen 30 Clean and Jerks (135/95#) 1 Mile Run 10 Rope […]
Friday 10-16-15
#FunFriday In teams of 3-4 complete the following: AMRAP 7 of Push Presses 50 reps at 95/65# 50 reps at 105/75# Max reps at 115/85# Rest 3 min AMRAP 7 of Back Squats 50 reps at 115/75# 50 reps at 135/95# Max reps at 155/115# Rest 3 min AMRAP 7 of Deadlifts 50 reps at […]