CFW Workout Of The Day
Ultimate Frisbee- 6am At Chapman Park in Waxahachie. Everyone’s invited for this. Bring a BLACK and a RED shirt so we can have team colors. ___ Community WOD- 8:30am Grab a friend and bring them to our once a month ComWOD. It’ll be a great time for sure! […]
Sprint 4 x 30m 8 x 15m “Flying Starts” – take 15m to build speed, you should be at full speed when you hit your start. ___ Front Squat 3-3-3-3-3 ___ Extra Credit 20 Turkish Get Ups 10R/10L as heavy as possible. Slow and controlled. […]
“Broken Helen” Every 6 Minutes x3: Run 400m 21 KBS (53/35#) 12 Pull Ups Rest the remainder of the 6 minutes. The goal is to push harder than normal and rest as much as possible. If it takes you longer than 6 minutes to complete each round, you’re now doing “Unbroken Helen.” […]
Open Gym 6-8am & 5-7pm ___ We’ve made these steaks a couple of times in the last month or so and they always turn out nice and flavorful. You might want to make 3-4 of these bad boys so double the recipe especially if you have a family or a Viking (see above pic) to […]
Strict Press 3×3 ___ Push Press 3×3 “3×3” means use the same weight for all three sets. Find a challenging weight for each of these movements that allows you to get all 3 sets of 3. ___ 100 Push Ups for time* Every time you break, perform 10 sit ups. […]
Power Clean 3-3-3-3-3 ___ Pull Ups 3-5 reps EMOM for 10 minutes. If you have good pull ups already, make these C2B. ___ Extra Credit 100 Double Unders for time (or 5 minutes of DU practice) ___ A few notes about this week of training- 1. There’s nothing long- It’s a rather short/ heavy week. We’re still […]