Monday WODs...and let the countdown to the RAID GAMES begin!! 5 more days...

September 8, 2014

The countdown to the RAID GAMES begins!  I will release our class schedule for the weekend as soon as the schedule for the games gets released.  We will have a CFD tent at the games so if you're coming to watch, look for the tent!  The competition is being held at FIU Miami Campus, Florida International University, Indoor ARENA.  Many of us will be there either competing, volunteering, or supporting our fellow athletes, so if you want to carpool, as around!


Here are your Monday WODs...


Monday Sept. 8, 2014


CrossFit (6am/7am/10am/12:15pm/5:30pm)


AMRAP in 20 minutes:

70 Double Unders

50 OTB Burpees

30 Clusters 95/135

10 Muscle-ups


*I’m not expecting everyone to get a full round in.  Set a goal, challenge yourself, and get as far as you can*


Post-WOD: Snatch Technique


EMOM for 5 minutes:

5 T&G Squat Snatch (light)


BEAST Bootcamp (8:30-9:30am)


MadDog 30/30: The class will be split to focus on 30 minutes of cardio training and conditioning, and 30 minutes of strength training. 


CrossFit Endurance (6:30pm) – BRING A FRIEND!!  They can participate in the endurance class for FREE today 


TEAM AMRAP in 35 minutes.  Class will be divided into 2 teams.  Team that scores the most rounds wins!


3 lengths box hurdles

150m Run

Icky Shuffle through ladders

3 point Suicides

100 Singles

400m Run


*only 1 team member can start at a time.  You can pass a team member at any point during the race*


On-Ramp (7:30pm) - turkish get-ups, rope climbs, dumbbell movements



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