Thursday's WODs!

January 4, 2018

Here are your Thursday WODs! Also, I wanted to announce that we will be starting a CFD SKILLS class every month. We will be focusing of lifts and skills for which we've had numerous requests for a focused class. The first session will be on Saturday Jan. 20 at 11am and we will be focusing on a gymnastics skill - PULL-UPS!! There will be numerous variations for all levels and the class will be one hour. The skills classes will be free for CFD members and $15 for non-members. As we start planning which skills or lifts to focus on for the subsequent months, we want to hear from YOU!! Please comment on here with a skill or lift you would like more instruction on. THANKS GUYS! New year, new goals, new PRs!


Thursday Jan. 4, 2018


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



EMOM for 12 minutes:

1 Clean grip deadlift

1 Hang Squat Clean

1 Paused Jerk




200m Run



Floor Press 75/135

OTB Deck Squats


200m Run



Mountain Climbers R/L = 1



200m Run



Endurance WOD (6am)


5 RFT:

500m (alternate row and run)

40 Ft. Suitcase Lunges 26/35

30 Mountain Climbers

20 Push-ups

10 Calorie Bike


*40 minute cap!*



Unloaded WOD (6:30pm)



Alternating EMOM for 10 minutes:

1 – 10 KB Swings

2 – 5 KB RDL/leg





Wall Balls 14/20

200m run



HR Push-ups





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