Tuesday's WODs...and the 2016 Open is a wrap!

March 29, 2016

Way to wrap up 16.5 today everyone! I hope you all enjoyed the open this year and had FUN! It will be even more fun to look back in a couple years to see how much you've improved :) Your CFD coaches are proud of all of your accomplishments this year!!

 

Here are your Tuesday WODs...

 

Tuesday March 29, 2016

 

CrossFit

 

WARM UP:

400m Run

1 Length Spiderman Lunges with reach

1 Length Toy Soldiers

10 Push-up Shoulder Taps

5 Two-Taps

10 Air Squats

 

STRENGTH:

 

15 minutes to build to a heavy set of 3 hang power cleans

WOD:

 

In front of a clock set for 20 minutes – for max reps:

1 minute of Cindy

30 seconds Rowing for Calories

30 seconds DUBs

2 minutes Cindy

1 minute Rowing for Calories

1 minute DUBs

3 minutes of Cindy

1.5 minutes Rowing for Calories

1.5 minutes DUBs

4 minutes of Cindy

2 minutes Rowing for Calories

2 minutes DUBs

 

 

CrossFit Endurance (6am)

 

In front of a clock set for 20 minutes:

 

0-2:00

1 minute Row for Calories

100m Run

MAX calorie assault

 

2:00-6:00

2 minutes Row for Calories

200m Run

MAX calorie assault

 

6:00-12:00

3 minutes Row for Calories

300m Run (200 + 100)

MAX calorie assault

 

12:00-20:00

4 minutes Row for Calories

400m Run

MAX calorie assault

 

20:00-30:00

5 minutes Row for Calories

500m Run

MAX calorie assault

 

 

 

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