November 12, 2013
Strength: Deadlift (Work up to 1RM) 12 minute AMRAP: 6 Strict Press (105/75) 8 Lunges (Bar in front rack position) 6 Box jumps (30/24) 20 Double-unders
Congratulations, Thomas Zakrzewski! CFW’s CrossFitter of the Month!
About Thomas: I have to start by saying I am truly humbled by this honor with the quality of people we have here at CFW. I started my journey into…
November 11, 2013
HERO WOD: GATOR 8 Rounds: 5 Front Squat (185/125) 26 Ring Push-ups U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment,…
November 8, 2013
HERO WOD: "Rahoi" 12 Min AMRAP 12 Box Jumps (24/20) 6 Thrusters (95/65) 6 Bar-facing Burpees
November 5, 2013
100 Double unders (200 singles) 25 Pull-ups 10 Handstand Push-ups 75 Double-unders 20 Push Press (135/95) 10 Spider-Man Push-ups... 50 Double-unders 15 Hang Cleans 10 Clapping Push-ups 25 Double-unders 10…
November 4, 2012
lurong wod 2 100 burpees (L3 and L2: regular burpee; L1: no press) 100 KB swings (L3 53/35; L2 35/25; L1 25/15) 12 min timecap
October 31, 2013
Lurong WOD 1 Repeat: 18 min amrap: 21-18-15-12-9-6-3 Wall balls Deadlifts Box jumps For LuRong Challenge Competitors, movement specifications are: Wall Balls: L3 (20/14), L2 (20/14), L1 (12/8) Deadlifts: L3…
October 29, 2013
OH YEAH! 400m run 50 pull ups 40 Russian twist 200m run 60 Wall ball (20/14) 50 sit-up 200m run 70 hang snatch (75/45) 60 toe to bar 400m run…