Wednesday's WOD, stamina, and YOGA!

May 31, 2016

Not very many people who did Murph yesterday showed their faces today lol...but props to those who did!! --> Ka$hleen, Depu-D, Clayton, Mikey, Ally, and Detective! I hope the rest of you got some well-deserved rest and are recovered for tomorrow!


Tomorrow is June 1 and you know what that means...a new charity to check in for! For the month of June, sweat angels will be partnering with Soles4Souls in the fight against poverty by providing shoes for people in need around the world. Every 10 check-ins at CFD will provide a pair of shoes for a person in need. #shoes4kids


Here is your Wednesday WOD...and don't forget about yoga with Robyn at 6:30pm!!


Wednesday June 1, 2016


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



400m Broken Row


1 Length Spiderman Lunges w/reach

1 Length Pendulum Walks

Group Stretch




5 rounds of:

AMRAP in 2 minutes: 20/12 Calories (assault or add 3/5 calories for row) + Max reps of DUBs

1 minute rest between rounds.


*Record total DUBs





7 RFT:

11 body-weight deadlifts

100-meter sprint


Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.


Yoga (6:30pm)


On-ramp/Open Gym (7:30pm)




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