Every 3min for 5 rounds:
A. Deadlift @2110 4-5 reps
+
20min amrap
15 double unders
10 kb swings 53/35
10 burpees
400m run
+
For time:
75 sit-ups
Tuesday Workout of the Day
August 19, 2013 by
Tuesday Workout of the Day
July 1, 2013 by
Every 3min for 3 rounds:
A. Deadlift @2110 10-12 reps
+
8min amrap
10 kb swings
10 sit-ups
+
Side bridge L – accumulate 2min
Side bridge R – accumulate 2min
So happy to see this girl!
Friday Workout of the Day
June 28, 2013 by
6 rounds for time:
12 deadlifts moderate 185/135 155/105 95/65
30sec side bridge L
30sec side bridge R
12 burpee box jumps 24/20
Warm up your deadlift thoroughly then do the WOD. Post time to comments.
Wednesday Workout of the Day
April 10, 2013 by
Deadlift – These percentages are based on 90% of your 1RM – Beginners do 3 sets of 10 reps
65% X 5
75% X 5
85% X AMRAP
+
10-1
Thrusters 95/65 65/45 45/33
GHD Sit Ups (beginners do regular sit ups)
Post load/time to comments.
Tuesday Workout of the Day
February 27, 2013 by
Deadlift 5 X 75%, 3 X 85%, 1+ X 95%
Collect 3 Min of Plank – do this in the warm up.
Tabata – 8 minutes alternating exercises of…
Push Press/K2E’s
95/65 (you must use the same bar throughout)
Overhead Squats/Double Unders 95/65
Pull Ups/ Sit Ups
Ring Dips/Row
The CrossFit Open starts next week…..Have you registered?
8:30am gettin their buddy carry on!
Wednesday Workout of the Day
February 20, 2013 by
Deadlift
Warm Ups Sets
70% X 3
80% X 3
90% X 3+ AMRAP
+
5 sets
10 DB Thrusters 35/25
40 Double Unders
100m Run
2 Min Rest (watch your own time)
Post total time on the board
CFNF will be participating in A WOD for a Cause on March 30th. Let Kim know if you want to be on a team.
Nice finish!
Wednesday Workout of the Day
February 6, 2013 by
Deadlift:
40% X 5
50% X 5
60% X 5
70% X 10 X 3
+
7 Rounds:
5 Pull Ups
10 Push UPs
5 T2B
10 Thrusters w/ db’s 35/20
