Barbell Warm-up Olympic Lifting: Take 10min to build to a heavy-ish set of: 2 Hang Cleans Conditioning: Today you’ve got some intervals with 1:1 rest:work and descending loads. 2:30 is a good amount of time to recover so you should be pushing the intensity in these sets. Everyone (Rx or not), must decrease the weight...Read More
Warm-up Strength: You had a similar rep scheme last Tuesday at 20,10,10 Look back at your numbers and adjust accordingly. These still need to be unbroken touch-n-go sets. Use straps if you need them. Deadlift 20 @60% Rest 3min 10 @70% Rest 2min 5 @75% Conditioning: Every Minute on the Minute x 16min 1- 15...Read More
Warm-up Conditioning: For Max Reps in Each Minute: Alternating Dumbbell Snatches x 60sec Double Dumbbell Front Rack Reverse Lunges x 60sec Pull-ups, Chest to Bar Pull-ups or Bar Muscle-ups x 60sec Double-unders x 60Sec Rest 1min Then, @ 5:00 on the clock for time, the # of reps you got in each minute of each...Read More
On Saturday, June 18, the main site Workout of the Day (CrossFit.com) will be a Hero workout called Eva Strong, in honor of Eva Mireles. We will also be doing Eva Strong here at CFWP. Mireles was a member of Shotgun CrossFit and a nine-time participant in the CrossFit Open. She died on Tuesday, May...Read More
Mobility: Quads- Foam Roll, Barbell Smash, and Couch Strength Midline/Stability: 3 sets Copenhagen Plank x 30sec each side Bottoms Up Kettlebell Carry* x 80ft each arm L-sit or Knee Tuck or Support Hold on Rings x 30sec *Hold at 90 degrees, keeps lats activated Conditioning: As many Rounds and Reps as Possible in 16min of:...Read More
Warm-up Conditioning: Longer conditioning today. You’ve got some running combined with rounds of a Classic girl workout, Mary. The second option has the same running sets, with some different gymnastics’ options. As Many Rounds and Reps in 25min of: 5 Handstand Push-ups 10 Alternating Pistols 15 Pull-ups [On the 0:00]: 200 Meter Run [On the...Read More
Warm-up Strength: Deadlift 20 @50-55% Rest 2min 10 @60-65% Rest 2min 10 @70-75% Conditioning: As Many Rounds and Reps as Possible in 12min of: 1 Dumbbell Deadlift 1 Burpee Over the Dumbbells 1 Dumbbell Thruster 2 Dumbbell Deadlift 2 Burpee Over the Dumbbells 2 Dumbbell Thruster 3,3,3 4,4,4 etc…Read More
Warm-up: Strength: Tempo Bench Press @32X1 4-4-3-3-3 Conditioning: #OrlandoStrong Pulse Tribute Workout This is our own, CFWP tribute to the victims of the Pulse shooting. Two person team. 12 movements x 49 reps for the victims. Split each movement into 24/25 reps per person. Run together holding a band. 49 Russian Kettlebell Swings (53/35) 49 Hand...Read More
