Sunday morning WODs with Coach ORVILLE!

July 18, 2015

Tomorrow (Sunday) Coach Matt and Rebecca will be competing at Beast Mode Battle​ at Broward CrossFIt​.  We will be doing 4 x 15 minute WODs back to back to back, starting at 11:30am and therefore ending at 12:30pm.  Feel free to come out to support!  Address is 10412 West State Road 84 Suite 104, Davie, FL 33324.  We will be have a special guest instructor to teach our 9am and 10am classes tomorrow...COACH ORVILLE!!  He is a CrossFit BEAST and a great coach so I hope you guys show him how awesome our fit fam is a CFD!  Here are your Sunday WODs...

 

Sunday July 19, 2015

 

Endurance WOD (9am)

 

For time:

2 Lengths Overhead Lunges 25/45

800m Run (to Worthing Place and back)

50 Burpees

800 Singles

50 Box Jumps 20/24

800m Row

2 Lengths Overhead Lunges 25/45

 

CrossFit (10am)

 

STRENGTH:

 

EMOM for 8 minutes:

1 Power Snatch

2 Back Squats

1 BTN Jerk

 

*Pick a load that is 85-95% of your max power snatch*

 

WOD: BEAST MODE WOD #2

 

For time (12 min cap)!  You have the option to do this WOD in partners OR complete half the reps solo.  Cap is the same for teams and individuals.

 

Buy-in: 100 double unders 

50 wall balls 14/20

50 kb swings 35/53

40 wall balls

40 kb swings

30 wall balls

30 kb swings

20 wall balls

20 kb swings

10 wall balls

10 kb swings

Cash-out: 100 double unders 

 

 

 

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