Tuesday's WODs and CROSSFIT OPEN announcements!

February 9, 2016

Great job on our CFD birthday WOD today everyone! As we mentioned, stay tuned for more details about our 2-year anniversary party!

 

Also, don't forget...Registration for the 2016 Reebok CrossFit Games Open is now LIVE! Don't miss out on the chance to compete in this worldwide, online competition. Go to www.games.crossfit.com to register! Our goal is to have at least 30 athletes competing and representing CFD. RX, scaled, youth, and masters divisions available. The cost is $20 for 5 weeks of workouts and you get to see how you rank in your division country-wide AND world-wide! Put your hard work to the test and see how you compare to athletes alike! We will have numerous opportunities to perform the Open WODs during class time at the gym as well. We will release the details for our CrossFit Open schedule when it gets closer. First workout is released Thursday Feb. 25. GET PUMPED!!! Talk to your coaches if you have any questions...NO EXCUSES!!

 

Now, onto your Tuesday WODs...

 

CrossFit

 

WARM UP:

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

10 DB Strict Press

10 Scapula Push-ups

10 Squats

10 Squat Jumps

30 second hollow hold

 

MOBILITY:

Lat stretching to prepare for overhead movements

 

STRENGTH:

3-3-3-3-3

Power Jerk

 

WOD:

 

3 x 5-minute rounds for max reps at each station:

 

From 0:00-2:00:

Run 400 meters then MAX DUBs

 

From 2:00-3:00:

Power Jerk 65/95

 

From 3:00-4:00:

K2E

 

From 4:00-5:00:

Hang Squat Clean 65/95

 

**3 minutes rest between rounds

 

 

CrossFit Endurance (6am)

 

5 x 5-minute rounds for max reps at each station:

 

From 0:00-2:00:

Run 400 meters then MAX DUBs

 

From 2:00-3:00:

Marching Lunges

 

From 3:00-4:00:

Mountain Climbers R/L = 1

 

From 4:00-5:00:

Calorie Assault

 

**1 minutes rest between rounds

 

 

 

Please reload

Featured Posts

Monday's WODs!

December 15, 2019

1/10
Please reload

Recent Posts

December 15, 2019

December 15, 2019

December 13, 2019

December 12, 2019

December 11, 2019

December 10, 2019

December 8, 2019

December 6, 2019

Please reload

Archive