Category: wod

Tuesday, January 2, 2018

Workout: 3 rounds for time of: 30 Kettlebell Swings (72, 55) 20 Triple-Unders 400m Run Accessory: Stretch for 5 minutes


Saturday, December 30, 2017

Workout: Test a Benchmark -or- Make Up a Missed Workout CF Options: Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girls 1RM Lifts or Runs/Rows Accessory: Stretch!


Friday, December 29, 2017

Workout: For Time: 100 Kettlebell Swings *Every minute on the minute stop and do 10 burpees. Workout starts with 10 burpees TIME CAP: 10 minutes Accessory:  Bike or row for 5 minutes at easy pace A friendly reminder that, in an effort to give our staff some much-needed rest and family time after another busy year here at …
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Thursday, December 28, 2017

Workout: 3 rounds for time of: 250m Row 12 Squat Snatches (75, 55) 21 Push-Ups Accessory: Accumulate 3 minutes in a plank. Add weight if too easy. A friendly reminder that, in an effort to give our staff some much-needed rest and family time after another busy year here at CFBT, classes this week will be un-coached. …
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Wednesday, December 27, 2018

Workout: 7 Rounds of the following complex: 3 Hang Power Clean + 3 Split Jerk Rest as needed between rounds. Accessory: 100 Banded Tricep Press Downs A friendly reminder that, in an effort to give our staff some much-needed rest and family time after another busy year here at CFBT, classes this week will be un-coached. CrossFit …
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Tuesday, December 26, 2017

Workout: 50-40-30-20-10 reps for time of: Wall Ball Shots (20, 14) Box Jumps (24, 20) Accessory: 2:00 Couch Stretch/Side A friendly reminder that, in an effort to give our staff some much-needed rest and family time after another busy year here at CFBT, classes during this week will be un-coached. CrossFit Basics and Weightlifting Club on Thursday, …
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