Thursday's WOD and other announcements!

December 7, 2017

Even though some of you may have found today's stamina session a little "boring", it is important that we train our bodies to maintain their cardiovascular efficiency at a moderate steady pace. We are all used to going hard in the WODs and taking breaks when we choose, but today's session was meant to test your aerobic capacity rather than anaerobic. If you struggled with today's 20-minute steady state stamina session, I would suggest you build these sessions into your weekly routine, 2-3 times per week. By doing this, it will also help you in your WODs, not because you will be able to go faster or harder, but because you will be able to recover quicker from the high intensity bursts.


On another note, if you haven't heard, we are hosting a CFD White Elephant Holiday Party on Saturday Dec. 16th for our awesome CFD athletes! Please see event page for more details and to let us know if you can make it and what you will be bringing! Talk to one of your coaches if you have any questions. Hope to see most of you there!!


And now onto your Thursday WODs...


Thursday Dec. 7, 2017


CrossFit (7am/9am/5:30pm/7:30pm)




Week 6, A:30 on 30 off x2

High Knees


Mountain Climbers

2 Rounds

30 Front Rack Stretch

30 Second Wrist stretch on floor

B: Heavy Single Front Squat

Beginners: Revisit the front squat. Any Improvements?

Only as far as proper technique allows. Stop as soon as heels come up and back starts rounding




Hope you all enjoyed the past 6 weeks of Coach Alex’s strength program. Your coaches were excited to see lots of new PRs!

Whats next?

This is a great time to transition into a weightlifting cycle. Seeing as how this program is centered around the quality of movement in the power clean the front squat and the push press, this would be a great time to transition to the clean and jerk and the snatch.


There seems to be a lack of variety?

Well the truth is the best way to get really good at movements is to practice them consistently over several weeks.





Hang Clusters 65/95

Reverse Back Rack Lunges


Back Jacks



Endurance WOD (6am)


4 RFT:

400m Run

30 Push-ups

20 C2B Jumping Pull-ups

10 of each:

- Singles

- Right leg singles

- Singles

- Left leg singles

- Singles

- DUBs (3:1 singles)



Unloaded WOD (6:30pm)


A) Pre-WOD

Three sets of each:

Supinated chin-ups x 6-8 reps

10 Russian DB Step-ups per leg

1 minute of DUBs practice




DB C&J 20/30

Ab-mat Sit-ups

HR Push-ups

600-400-200m Run





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