CFW Workout Of The Day
Open Gym 6-8am & 5-7pm ___ I love a good burger. I don’t want to eat a hockey puck! To add flavor and keep them moist, I usually add stone ground mustard and olive oil as I make the patties. Keep it simple. 2 pounds Ground Beef 1 tbsp Stone Ground Mustard 1 tbsp Olive […]
For Time Run 800m 5 RFT: 12 Pull Ups 9 Snatches (95/65#) 6 Handstand Push Ups Run 800m This WOD begins and ends with an 800m run. Perform the 5 rounds in the middle as quickly as possible. Scale the snatch load to move well and sub push ups for HSPU if needed. […]
Grace 30 Clean & Jerks (135/95#) for time. ___ “In the end it’s all about commitment. Amateurs perform until they get it right. Professionals perform until they can’t get it wrong. Accept nothing less than flawless.” -Jeff Gonzales, Tricon in Austin Coach Josh and I met Jeff at GSX CrossFit in Ft. Worth during our CF […]
Back Squat 1 rep EMOM x10 Use the same weight across the sets. ___ 3 RFT 60 Double Unders 30 Wallballs (20/14#) 15 Deadlifts (245/175#) There will be a 10 minute time cap on this workout. […]
Push or Split Jerk 1-1-1-1-1-1-1 ___ AMRAP 8 10 Skullcrushers (45/35#) 10 Plyo Push Ups […]
