Wednesday's WOD...and don't forget to SIGN UP FOR THE OPEN!!

February 10, 2016

Great job on that little burner today! Just a reminder to go to the following link to sign up for the 2016 CrossFit Open which starts on Feb. 25! It's a really fun time and you can really put your training to the test! All workouts are done here at your own box...CFD!


Now onto your Wednesday WOD...don't forget about yoga at 6:30pm!


Wednesday Feb. 10, 2016


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



400m Row

Single Leg Deadlifts (with barbell – light) – each leg

1 Length WTF + Broad Jump

10 Juicers

10 Single Leg Deck Squats



5 sets of 3 Sumo Deadlifts at 80%. Make sure you warm up well and work up to your working weight




Watch these videos for some different ring dip techniques that may help you become more efficient!


Kipping Ring Dips:


Butterfly Ring Dips:




5 RFT:

10 SDLHP 75/115

10 Ring Dips


5 RFT:

5 Overhead Squats 75/115

5 OTB Hops R/L = 1


Yoga (6:30pm)


On-ramp (7:30pm)




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