Today: Flip Flop 1RM Jerk METCON (1st) EMOM for 8 Minutes Strict Handstand Push Ups *Either 4, 6, or 8 Reps On The Minute. **Pick a number and hit it. No misses, no odd numbers.
Dan Broughton
Monday Bootcamp
Today: 50 Jumping Lunges 4RFT: 10 Box Jumps 10 Push-ups 10 Plate ground to overhead 50 Jumping Lunges
Events at CFW
There are a lot of events coming up at CFW that you should be aware of. First, Memorial Day Murph is our annual HERO workout done on Memorial Day. Murph will start at 9am and have heats starting every 15… Read more »
Saturday, April 22nd
Today: Teams of 2 20 Min AMRAP Partner A (while partner B hangs from the pull-ups bar) completes 5 front squats and 5 shoulder to overhead. Partner A keeps the front rack while partner B completes 10 CTB pull-ups and… Read more »
Friday April 21st
Today: AMRAP in 12 Run 200m 1 10 Squat Clean Thrusters (135, 95) 8 Burpees
Friday Bootcamp
Today: 4 rounds :30 seconds of hollow rock :30 off :30 Push-up :30 off :30 Squats Then: 2 Rounds 25 Wall Balls 10 Burpees
Friday, April 21st
Memorial Day Murph is coming up on May 29th. That’s a Monday. Murph is a CrossFit tradition done on this day to honor Fallen Navy SEAL Michael Murphy. We will kick off this years MDM at 9am. Murph can be… Read more »
Thursday April 20th
Today: Amrap 15 minutes of: 15 Cal row 10 Bench Press (135,95) *Post 15 minute AMRAP complete as many pull-ups as possible in 5 minutes
Thursday Bootcamp
Today: 21, 18, 15, 12, 9, 6, 3 of Dumbell Push Press (30,20) KB SDHP (53,35)
Weds April 19th
Today: Push Press 3rm METCON: AMRAP 10 minutes of: Run 200m 10 Push-ups 10 Push Press (95,65)
Today's WOD
Saturday, May 4th
AMRAP 30 (teams of 2) 20 Double DB Push Press 50/35 | 35/25 | 25/15 30 Double DB Box Step Ups 50/35 | 35/25 | 25/15 (24″/20″ or 20″/16″) 40 Cal Bike (Alternate with row for classes > 12) 50 V-Ups
Grinder today with movements we should be able to move quickly and consistently with the one on one off partner style.
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