Tuesday's WOD!

December 29, 2014

Our Tuesday class schedule is:

- CROSSFIT 9am/5:30pm

- OPEN GYM 4-5:30pm


We will be having a modified schedule for New Years Eve (Dec. 31st) and New Year's Day (Jan. 1st).  Our New Years WOD will be going down on Friday Jan. 2...so you know what you can be expecting ;)


NEW YEAR'S EVE SCHEDULE - Thursday Dec. 31st, 2014:


- CROSSFIT 7am/9am/5:30pm


NEW YEAR'S DAY SCHEDULE - Friday Jan. 1, 2014

- OPEN GYM 3-6pm (no scheduled classes)


Here is your Tuesday WOD for tomorrow!


Tuesday Dec. 30, 2014


CrossFit (9am/5:30pm)


I know many of you OPEN-ed a lot of Christmas gifts this year.  Speaking of OPEN-ing gifts, the CrossFit Games OPEN is coming on February 26th!


The CrossFit Games Open invites everyone in the world to compete in five workouts over five weeks, posting their scores online in real time. Last year, 209,000 athletes competed in the Open.

Last year we had about 10 people from CFD participate in the Open and we’re shooting to at least double our number of participants this year.  It was a lot of fun with plenty of PR’s and people challenging themselves to get better and fitter.

More details can be found here: http://games.crossfit.com

Today, we will attack a previous CrossFit Games OPEN workout from 2011.

BUT…    In true CFD style, we will be kicking it up a few notches…instead of just 1 workout, we’ll do 3!


A) 2011 OPEN WORKOUT 11.3


AMRAP 5 minutes of:

Squat Clean  and Jerk 110/165




B) 2011 Open Workout 11.4


AMRAP 10 minutes of:

60 Bar facing burpees

30 Overhead Squats 90/120

10 Muscle-ups (scale: 10 C2B pull ups)




C) 2011 OPEN WORKOUT 11.1


AMRAP 10 minutes of:

30 Double-unders

15 Power Snatch 55/75




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