Sunday WODs and Holiday Potluck reminders!

December 15, 2014

Here are your Sunday WODs!


Sunday Dec. 14, 2014


Endurance WOD (9am)


AMRAP in 20 of:

Meters – you must accumulate as many meters as you can in 20 minutes of running or rowing or a combination of the two.  Make sure you’re methodical and make quick transitions!



3 rounds:

AMRAP DUBs in 1 minute

1 min. Rest



CrossFit (10am)



1 mile run and then 2 lengths of each:

Dipping birds (weighted)

Bear Crawl

Broad Jumps

Backward Lunges


Skills:  Review of Squat Clean and Push Jerk technique (no split jerks) with EMPTY BAR.  Then work up to working weight for WOD


In front of a clock set for 12 minutes with a 95/135-lb. barbell:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks


Score = total reps 


And don't forget about our CFD Holiday Potluck/Jamie's birthday party which is all going down tomorrow night starting at 4:30!  Here is the link to the event page:



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