Monday's WODs...and don't forget about VOLLEYBALL this weekend!!

November 9, 2015

Here comes another Monday at CFD! I bet you can't wait to see what this week has in store. Get ready for a special hero WOD on Wednesday for Veteran's Day. Also, don't forget about our volleyball tournament this weekend! Get your teams ready and sign up at the front desk once your team of 4 is put together! If you don't have a team but would like to participate, talk to your coaches and we will help you find one :)

 

Here are your Monday WODs...

 

Monday Nov. 9, 2015

 

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

 

Warm-up:

200m Run

10 Scorpions

15 Air Squats

5 Renegade Man Makers

10 Ring Rows

 

Strength:

EMOM for 5 minutes:

1 Squat Clean + 2 Front Squats (as heavy as possible)

 

WOD:

 

For time:

50 KB Swings 53/70

50 Wall Balls 20/30

50 SDLHP 65/95

50 HR Push-ups

 

 

Endurance WOD (6:30pm)

 

For time:

Run 1000m

Row 500m

100 Forwards Singles

100 Backwards Singles

50 DUBs

50 Backwards DUBs

Row 500m

Run 1000m

 

 

On-Ramp (7:30pm)

 

 

 

 

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