Tuesday's WODs! Back to our regular schedule...

January 2, 2018

HAPPY NEW YEAR CFD!! We will kick of 2018 with a new strength program, courtesy of Coach Alexander Kittl! Day one is tomorrow. It will be a combination of weightlifting, alternating with some gymnastics work. We will also be starting our LIFTING/SKILLS class every other Saturday at 11am, starting this week!! Stay tuned for details on this week's lesson...

 

Here are your Tuesday WODs...

 

Tuesday Jan. 2, 2018

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Strength:

Every 90s for 8 sets 12 min

2 Snatch Lift off

1 Muscle Snatch

1 Overhead Squat

 

WOD:

 

More WODaMANIA prep!

 

4 RFT:

20/15 Calorie Row

10 Burpee Box Jump Overs 20/24

15 T2B

20 KB thrusters 35/53 (2 KBs)

 

 

CrossFit Endurance (6am)

 

Every 5 minutes for 6 sets:

15/20 calorie row

10 Over-the-rail Burpees

20 Marching Lunges

30 Right leg only singles

30 Left leg only singles

200m Run

MAX plank hold in remaining time

 

*30 seconds rest between sets

 

Score = total seconds of plank hold

 

**Scaled version:

10/15 Calorie row

10 Burpees

20 Marching Lunges

30 Singles

200m Run

 

 

 

 

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