Sunday's WODs....and then...BRUNCH!!

June 10, 2018

AMAZING job to all our CFD athletes who competing at WODaMania today! And big thanks to those who came out to support us! We had 2 teams podium in the RX team division and another 2 teams not too far behind! Way to get out there and represent!! Hope to have many more of you guys joining up next time =D

 

Don't forget, we have our Summer Kickoff or 'Sunday WODay' BrunchManiaFest tomorrow starting at 11am! Come get your WOD in during our morning classes, and then head over to the Caspian where Jeffrey Stone and Jay Good will be hosting a fun brunch/social CFD style! They are providing the Beer, Mimosas and Bloody Mary bar. There are 2 gas grills and a wet bar, plenty of seating and hopefully some much needed sunshine! Bring your favorite brunch snacks and let's have some fun with our CFD family. Friends and significant others are welcome. Hope to see you there!

 

Here are your Sunday WODs...

 

Sunday June 10, 2018

 

Endurance WOD (9am)

 

AMRAP in 10 minutes:

10 Calorie Row (all dampers on 1!)

50 Feet Overhead Marching Lunges w/plate 25/35

10 Burpee Plate Jumps

 

Rest 2 minutes

 

AMRAP in 10 minutes:

200m Run

20 DUBs

20 Ab-mat Sit-ups

 

Rest 2 minutes

 

AMRAP in 10 minutes:

10 Squat Thrust Box Jumps 20/24

50 Mountain Climbers

10 Squat Jumps

 

 

Crossfit (10am)

 

Strength:

Make up day! Make up any of the strength sessions that you missed this week:

 

Monday:

7 Sets (building to a heavy set) of:

Clean Pull

Hang Squat Clean

Push Press

Cluster

 

Tuesday:

EMOM for 10 minutes:

5-7 Tempo Bodyweight Back squats

 

Thursday:

3x12 Alternating DB Bench

3x8 Pendlay Row

3x6 Single Leg box jumps per leg (start small!)

Saturday:

20 minutes to complete 5 sets of:

Snatch Push Press + Overhead Squat with Pause x 5 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps. Build over the course of the five sets.)

 

With any remaining time: Work on the speed of your snatch balance with a manageable weight (something with which you can drop QUICKLY under the bar. Speed is key!)

 

WOD:

 

A taste of WODaMANIA!

 

With a partner:

AMRAP in 10 minutes:

10 Wall Balls 14/20

10 Over-the-plate Burpees (25# plate)

 

Rest 5 minutes

 

Then, AMRAP in 10 minutes:

5 KB Swings 35/53

5 KB Shoulder-to-Overhead (w/2-KBs)

50 Feet Marching front-rack Lunges with KBs

 

 

 

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