WOD 7/22/13
Establish a 1RM Thruster in 15 minutes then.. “Heavy Fran” 21-15-9 Thrusters, 135/95 C2B Pull-ups One of many teams from CFWC at Test Your... Read More
WOD 7/21/13
9am: NO YOGA TODAY 10am: Olympic LIfting 11am: Endurance For Time: 30 Jumping Squats, 45lb 30 Jumping Pull-ups 400m Run 20 Jumping Squats, 65lb 20... Read More
WOD 7/20/13
Strict Press 5-5-5 Then…… Cash in: 50m OH Walking lunge 45/25 3 Rounds 50 Double Unders 40 Sit ups 30 KB Snatches (15 per arm)... Read More
WOD 7/19/13
Establish a 1RM Snatch (15 minutes) Then… W/a Partner: Death By: Power Snatch, 95/65 Burpee over the box Jumps, 24/20
WOD 7/18/13
Push Press 3-3-3 Then Burpee Push Press Ladder (135#/95#) Burpees: 10-9-8-7-6-5-4-3-2-1 Push Press: 1-2-3-4-5-6-7-8-9-10 Cash Out: Stand in sprinkler 🙂 7:30 Strength Class Bench Press... Read More
WOD 7/17/13
Front Squat: 3 x 3 (5 sec pause in the bottom of each rep) Then… FOR TIME: 3 Rounds: 400m Run 30 Push-ups 20 Pull-ups... Read More
WOD 7/16/13
If you’ve been at CFWC for a while, you’ll know that this is a yearly tradition, always done on a hot summer day. Â As always,... Read More
WOD 7/15/13
Test: 1 RM Deadlift (20 min) Then… “Diane” 21-15-9 Deadlift, 225/155 HSPU The Pope (JP) going for it with the prowler
WOD 7/14/13
9am- Yoga 10am: Oly Lifting 11am- Endurance Endurance WOD:10 Rounds 10 Thrusters, 95/65 10 T2b 10 Burpees *Rest 1 min between each round Happy Birthday... Read More
WOD 7/13/13
Over Head Squat 3-3-3 400 Meter Run 21 OverHead Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400... Read More