Sunday WODs...and a big congrats to Octavio and Lippy!!

April 18, 2015

AMAZING WORK by our 2 CFD athletes, Lippy and Octavio, who competed at the Festivus Games today!  They pushed it to the limit and represented CFD very well :)  Proud of you guys!  I'm glad you were able to see all your hard work in action!  For those of you who are ready for a competition, the next one we are doing is the The Ripped Games​.  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.  Talk to your coaches if your interested or need help finding a partner!  Use the discount code -- cfdimensions -- when you register to get 15% off.

 

Now on to your Sunday WODs!

 

Sunday April 19, 2015

 

Endurance WOD (9am)

 

For time:

Run 1,000 meters

30 handstand push-ups (sub = regular pushups)

Row 1,000 meters

 

Rest exactly 3 minutes

 

Run 600m with MB 14/20

30 Atomic Sit-ups 14/20

Row 600m

 

CrossFit (10am)

 

STRENGTH:

1. For 15 minutes work up to a Heavy single: Squat Clean

2. 6 minutes of EMOTM: 2 Squat Cleans @ 75-80% of your heavy single

 

Then….

 

WOD:

From 0:00-2:00:

2 minutes of max front squats 95/135 (scaled = 65/95)

 

Rest 1 minute (2:00-3:00)

 

1 minute of max DUBs (scaled = max singles) (3:00-4:00)

 

Rest 2 minute (4:00-6:00)

 

6 min. AMRAP (6:00-12:00):

6 Power Cleans 95/135

6 Over-the-bar burpees

 

Rest 3 minutes (12:00-15:00)

 

At 15:00, for time:

21-15-9

T2B

Floor Press 95/135 (same bar as power cleans)

 

 

 

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