Thursday's WODs...and some handstand FUN!

December 10, 2015

We're over the hump! Now on to your Thursday WODs!

 

**REMINDER - We will have NO CLASSES SATURDAY (except for bootcamp from 7-8:30) due to the many teams we have competing at Beast Mode Battle! Come out and support your CFD athletes! The competition is from 8am-1:30pm in Broward. Talk to your coaches for more information!

 

Thursday Dec. 10, 2015

 

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

 

WARM UP:

400m Run

10 Flag Push-ups

10 Alternating SS with reach

10 Deck Squat Mule Kicks

10 Handstand Shoulder Taps (on wall or free standing)

 

SKILLS & STUFF:

 

5 Rounds of:

50 Ft. Handstand walk

50 Ft. Single-arm OH Lunge (right)

50 Ft. Single-arm OH Lunge (left)

 

WOD:

 

10-9-8-7-6-5-4-3-2-1

HSPU

Slam Balls 30/50

KB Swings 53/70

 

 

Endurance WOD (6am)

 

30-25-20-15-10-5

Calorie Row

DUBs

Singles

Box Jump Overs

Ab-mat Sit-ups

 

*Finish each round with a 200m Run

 

 

Unloaded WOD (6:30pm)

 

10-9-8-7-6-5-4-3-2-1

Push-up Frog Thrusters

100m Run

Jumping Pull-ups

100m Run

 

Cash-out:

20 Atomic Sit-ups 25/35

15 OH Lunges R/L = 1

10 Calorie Row

5 Wall Walks

 

 

 

 

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