Monday WODs

April 12, 2015

Get ready for another fun-filled week!  The Ripped Games are only 7 weeks away...grab a partner, get registered, and get READY!!  WODs are already posted at


Here are your Monday WODs...


Monday April 13, 2015


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



200m Run

2 Lengths high knees

10 Drop Squats

10 Toe Touches

10 Empty Bar Good mornings

10 Empty Bar Strict Press

5 3-point reaches/leg

10 Push-up Shoulder Taps


Strength:  Since we skipped the Deadlifts today, they’re showing up tomorrow!  You will have 15 minutes to build up to your 3RM Deadlift, in sets of 3.  For those of you who are preparing for the Ripped Games, this is a great way to do it since you will be working with a heavy load for 3 reps at a time in WOD #1.  We have a few teams registered already including Coach Rebecca and Matt so if you haven’t registered yet, GET ON IT!!  Don’t forget to use our discount code: cfdimensions for 15% off registration.  If you need help finding a partner, talk to your coaches!  See below for more detail on the Ripped Games.





Hang Power Cleans 75/115

Floor Press 75/115


**On the rounds that are an even number (18, 12, and 6) every HPC will be a HPC & Jerk!!



Endurance WOD (6:30pm)


Buy in: 75m SPRINT!



DUBs (sub 2:1 singles)

Walking Lunges


*Every 3 minutes (starting at 3:00) run 150m


On-Ramp (7:30pm)




The Ripped Games will be held on Sunday 5/31/15 at CrossFit Ripped in Weston, FL… a 7500 square foot facility where WODS will be held both indoors and outdoors. The Ripped Games is a team competition with each team consisting of 2 athletes of either- Male/Male, Female/Female, or Co-Ed pairings. Each team will have the opportunity to compete in either a Beginner, Intermediate, or Advanced division.



As box owners, programmers, and active competitors our vision was to create an old school, local community competition with straight forward & sensible programming that is easy to judge and will challenge athletes to be as well rounded as possible.


Our philosophy is to put our WOD’s out from day 1 and eliminate all of the suspense. We feel that at the local level, everyone should know what they are signing up for and have an equal opportunity to prepare for it. At the end of the day teams will still have to come out on game day and perform to see which team is fittest! Our commitment is to put on a well-organized, smooth, and on time event with competent, trained, and consistent judging to provide athletes with a level playing field.


Our format is completely different from any other format and is designed with the athlete in mind. Teams will compete in 4 WOD’s; 1 WOD every hour on the hour. Each WOD will have a different time priority, but will allow athletes to fully recover between WOD’s without having to sit around for 3 hours waiting for their next WOD. With this format teams go in knowing their day will be 4 hours long and they will know exactly what time they will begin competing and exactly what time they will end. Podiums for each division will be done shortly after the last heat for that division is completed, no waiting around until the end of the day!




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