Tuesday 6-30-15
CFW Biathlon. What do you think? Make or miss for Aaron? ___ Snatch Complex 3 Power Snatch 2 OHS 1 Squat Snatch Work up to a heavy single in the complex. ___ Front Squat 5-5-5-5-5 […]
Category: WOD
CFW Workout Of The Day
Monday 6-29-15
Hulk Hogan Every 2 Minutes For 20 Min 3 Muscle Ups 5 Power Cleans (185/135#) 7 Burpees Score is the time of your slowest round. Sub 5 C2B pull ups for muscle ups to scale this WOD. Scale power clean load as needed but make it sufficiently heavy. […]
Friday 6-26-15
Tabata Deadlift (185/135#) Pull Ups Front Squat (135/95#) Double Unders Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. One minute rest between stations. Post total reps for each station. ___ Box Briefs Today (Friday) Community Service Project: CASA Garage Sale 8am-2pm (come […]
Thursday 6-25-15
Share The Love In teams of 3-4 complete the following: AMRAP 7 of Strict Press 50 reps at 95/65# 50 reps at 115/80# AMRAP at 135/95# 3 min Rest AMRAP 7 of Front Rack Lunges 50 reps at 115/75# 50 reps at 135/95# AMRAP at 155/105# 3 min Rest AMRAP 7 of Push Press 50 […]
Wednesday 6-24-15
Wednesday Weightlifting 6-8am & 5-6pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Briefs Friday Community Service Project One of the things we as CrossFitters train for is to be able to quickly adapt to any circumstance and changing stimuli. CASA found out last minute that the building they were going to use Saturday […]
Tuesday 6-23-15
EMOM 10 2 Back Squats (across) ___ 5 RFT 15 T2B 20 Wallballs (20/14#) Run 400m […]