Front Squat Increase 1 rep max by 5 to 10 lbs and recalculate. ALLOW 20-25 MIN 1×5 @ 75% 2×5 @ 80% 3×5 @ 85% Then: 5 Rounds of 5 Power cleans (155/105#) 10 Toes to bar 15 Wall balls 20/15# *15 Min Cap Post Loads and Times to Zen and Comments: Read More
This WOD will be done by many Crossfit gyms across Pennsylvania today, and some in other states as far down as Florida. It is done to honor the life of Jimmy Fordyce, a local Marine, who, 9 years ago died serving our country. Thank you for your service, Jimmy. AMRAP 20 Minutes 9-7-5 Snatch 145/85...Read More
G-Ham after his 1st Enduro WOD! Increase 1 rep max number you have been calculating your percentages by 5-10 lbs. Adjust percentages accordingly. Back Squat 1 set of 5 reps @ 75% 2×5 @ 80% 3×5 @ 85% Allow 20-25 min Then: Running Clock for 12 min (single arm kettle bell movement alternating as necessary...Read More
Press 3-3-3 Then 12 Min Amrap of: 5 Push Press 135/95 10 Box Jumps 15 Kettlebell Swing Post Loads and Times to Zen and Comments: Happy Valentine’s Day CFWC, Lets Get That Heart Pumping. Read More
Bench Press: 3 x 5 Weighted Pullup: 3 x 5 Then.. Wacky Wiser Partner Friday “Partner Cindy” – 20 min amrap 5 Pullups 10 Pushups 15 Air Squats *Partners will switch after each round of Cindy. The partner who is NOT doing Cindy will attempt Max # DU * Rounds of Cindy + Double Unders...Read More
De-load week Front Squat 3 x 3 @ 65% 3 x3 @ 70% 3 x3 @ 75% Then: 1000 Meter Row 50 wall balls (20/15) 20 Clean and Jerk (165/115) Post Loads and Times to Comments and Zen:Read More
