Thursday's WODs!

July 12, 2018

Great job to all who endured that stamina WOD today! That goes to show you that the simple ones are often the hardest!


Also - COACH MATT UPDATE! Coach Matt is recovering very well from his surgery today :) Thanks so much for all your positive thoughts and prayers <3 We are lucky to have such an amazing support system as our CFD family!


Here are your Thursday WODs...


Thursday July 12, 2018


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


Four sets of:

1. Back Squat x 4-6 reps @ 80-85% 1RM

2. Single-Arm Dumbbell Row x 6-8 reps each

3. 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm



AMRAP Ladder in 15 minutes:


Clean (any type) 65/95

Shoulder-to-overhead 65/95

C&J 65/95


Burpee Pull-ups

Endurance WOD (6am)


3 RFT:

100 Unders

21-15-9 Burpee Pull-ups (decreasing each round)

600m Row

21-15-9 Deck Squat Step-ups to 20” box holding MB 14/20 (decreasing each round)

200m MB Run

50 Torso Twists



Unloaded WOD (6:30pm)

Pre-WOD Skills:

KB Snatch review



6 RFT (3 rounds of right arm/HR burpees, 3 rounds of left arm/calories)

*You must complete an entire round with one arm (right or left) before switching to the other


10 KB (or DB) Single-arm front squats, right arm 26/35

10 KB Snatch, right arm 26/35

100m Waiter’s Walk, right arm 26/35

35 Feet of Suitcase Lunges, right arm 26/35

20 HR Burpees/20 calories

Repeat all above movements with left arm for round 2, except instead of HR burpees, you will do 20 calories



Coaches Choice abs!!




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