BLOG & WODS
WED05AUG2015
WOD 6 Rounds for Time: 20 Abmat Situps | R+ 15 GHD Situps 40ft OH Lunge (45/25 Plate | R+ 45/25 DBs) 15 Deadlift (135/95 |R+ 70/53 KB DL) 60 Second...
TUE04AUG2015
WOD Strength Deadlift: 5x6 up to Heavy but Perfect set Do not allow ANY slop. Advanced use 4" deficit (must have perfect starting position)...
MON03JULY2015
WOD Strength Front Squat: 60/5, 70/4, 80/3, 85/2, 90/1, 95/1 Conditioning 5 Rounds: 200M Run 10 Box Jumps from Deep Squat 60 Second Rest Extra...
How to Scale Your CrossFit Workouts
It is not hard to find advice about anything these days. We are inundated with lists, articles, instagrams, etc. telling us what to do and how to do...
SAT01AUG2015
WOD In teams of three, complete five rounds each, for time: Row 500 Meters 20 Wallballs (12/20) 10 Push Press (115/75) Each team member will start...
FRI31JULY2015
WOD Conditioning For Time (35 min cap), break up the following reps anyhow until complete: Rx 100 HR Pushups 100 Abmat Situps 75 Pullups 75 KB Swing...
THUR30JULY2015
WOD Conditioning "1/3 Triple 3" For Time: 1,000 Meter Row 100 Double Unders 1 Mile Run Beginners 500 Meter Row 100 Single Unders 800 Meter Run Scale...
WED29JULY2015
All of the Details for the 2015 Whole Life Challenge can be found on the new CFW Whole Life Challenge Page. WOD Strength 5 Sets, alternating: 5 seal...