Thursday's WODs (REMINDER - NO CLASSES this Saturday)

October 22, 2015

**ATTENTION CFD ATHLETES!!

 

We would like to inform you that there will be NO CLASSES this SATURDAY OCT. 24th, except for the Beast Bootcamp which is from 7-8:30am.  We have a handful of teams competing at WODtober Fest in Hollywood, Fl.  Your coaches will be competing as well!  So you can either take the day off, come to bootcamp, go for a run in this beautiful weather, come cheer on your fellow CFD athletes at WODtober Fest, or all of the above!!  Here is the address of the competition for those of you would like to come watch and support:

 

1425 S. 30th Ave,  Hollywood, FL, 33020 

 

Now on to your Thursday WODs!

 

Thursday Oct. 22, 2015

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

WARM UP: 
2 mins of jump rope
10 Squat Thrusts
10 Empty Bar Power Clean and Press
20 Hollow Rocks
1 Length Spiderman Lunges w/reach
1 Length Broad Jumps

 

STRENGTH:
Build up to a HEAVY SQUAT CLEAN

 

WOD:

 

10 minute AMRAP Ladder:

 

1-2-3-4-5…etc.
SDLHP 85/125

 

2-4-6-8-10…etc.
Wall Balls 14/20

 

Post-WOD:
3 attempts at max pull-ups
 

 

Endurance WOD (6am) 

 

60-40-20
Calorie Row

 

6-4-2 Sets of:
25 DUBs (or 50 singles)
10 Box Jumps 20/24

 

Cash-out: 1000m Run

 

So your first round will consist of a 60 calorie row, then 6 rounds of 25 DUBs + 10 Box Jumps.  Your second round will consist of a 40 calorie row, then 4 rounds of 25 DUBs + 10 Box Jumps...etc.

 


Unloaded WOD (6:30pm)

 

Pre-WOD: 3 x 10 DB Pull-over – great exercise for lats and core

 

 

 

WOD:

 

For time:
50 Lunges in place
40 DB Snatch (total) 25/35
30 Push-ups
20 Squat Thrusts
10 Wall Walks
20 Ring Rows
30 Orange Squeezers
40 Slam Balls 20/30
50 Split Jumps
 

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