Friday 11-21-14
AMRAP 8 3-6-9-12…(work up to as high as possible) Power Snatch (95/65#) Box Jump Overs (24/18″) ___ Front Squat 10×3 across […]
Category: WOD
CFW Workout Of The Day
Thursday 11-20-14
1. EMOM 6 Odd: 3 Pause Front Squats (50% of 1RM) Even: 40 Double Unders 2. EMOM 6 Odd: 2 High Hang Squat Cleans (70% of 1RM) Even: 40 Double Unders 3. EMOM 6 Odd: 1 Squat Clean 90% of 1RM Even: 40 Double Unders […]
Tuesday 11-18-14
Jack AMRAP 20 10 Push Presses (115/75#) 10 KBS (53/35#) 10 Box Jumps (24/18″) […]
Monday 11-17-14
Front Squat 6×6 across AMRAP 5 5 Bar Muscle Ups 5 Squat Cleans (135/95#) […]
Friday 11-14-14
Body Weight Superstar 3 RFT 10,000 Push Ups 7,500 Squats 5,000 Pull Ups The numbers above represent how many pounds of each movement. To find your reps, divide the goal number by your body weight. For example, at 175# each round would total 57 push ups, 43 squats, and 29 pull ups. Round up to […]