Tuesday's WODs...

February 16, 2016

Hope you all enjoyed our mini CrossFit triathlon today! There will be more to come if you missed it! Also, I forgot to mention that we had a couple teams compete at Babes and Beards this past Saturday at CrossFit DOA. Lippy and Lance competed in the scaled division and did awesome! They both PR-ed their C&J which was the first of 4 events that were all completed in 1 hour. Coach Rebecca also competed with a coach from CrossFit Prophecy, Angel Rodriguez, and they placed 2nd in RX! It was a super fun and challenging competition so next time it happens, we hope to see more teams from CFD out there competing and putting all your hard work to the test! Coming up next is the CrossFit Open which starts in 10 days on Feb. 25! If you haven't signed up yet, DO IT NOW!! NO EXCUSES! All of the workouts will be done at our box and there are scaled, RX, and masters divisions available. Go to www.games.crossfit.com for more information or talk to your coaches!


Here are your Tuesday WODs...please welcome Karen AND Randy!


Tuesday Feb. 16, 2016





2 minutes of guided jump rope (singles, single leg singles, double unders, backwards DUBs, etc.)

2 Lengths Atomic Sit-up + 2 Lunges

10 Single-arm KB OHS (Each side)



Shoulder and Hip Mobility to prepare for overhead squats


Shoulder Mobility Test:



Overhead Squat Help:



Loaded Hip Stability and Torque:





5 RM Overhead Squats





3 RFT:

15 Power Snatches 55/75

30 Wall Balls 14/20




CrossFit Endurance (6am)


12 minute AMRAP:

12 Calorie Row

12 OTR Hops

12 Marching Lunges R/L = 1


2 minutes Rest


10 minute AMRAP:

10-point Suicide

100 Unders


2 minutes Rest


8 minute AMRAP:

8 Calorie Assault

8 Burpee Box Jump Overs 20/24


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