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Workout of the Day (WOD)

CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).

W.O.D. “Hold your Horses”

September 23rd front squats 3-3-3 all sets at 75% 3 second hold at the bottom then 3 rounds 20 burpee pull-ups 20 dumbbell thrusters 35/25 20 box jumps 24/20 15 minute cap

W.O.D. “Open WOD 13.4″

September 22nd push jerk + split jerk take up to max of complex then climb the ladder for 7 minutes: 3 clean and jerks 135/95 3 toes to bar 6 clean...

W.O.D. “Dead Legs 2.0″

September 21st 400 meter run 20 deadlifts 225/155 50 overhead plate weighted lunges 45/35 800 meter run 50 overhead plate weighted lunges 45/35 20 deadlifts 225/155 400 meter run 30 minute cap

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