Tuesday's WODs...

September 3, 2018

Thanks to everyone who came out for our Labor Day Partner WOD today! A couple CFD athletes loved "Yvonne" so much that they stayed for both classes! Not surprised Steve and Diego...great job guys! If anyone was disappointed that we were not able to do our traditional Labor Day Lumberjack 20 WOD, no need to worry! I see a Lumberjack chipper in our near future ;) Also, since we missed our Monday strength sesh today, we will be doing strength days this week on Tuesday, Wednesday, Thursday, and Saturday instead. 

 

Now onto your Tuesday WODs!

 

Tuesday Sept. 4, 2018

 

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

 

Strength:  

EMOM for 10 minutes:

Squat Clean

Hang Squat Clean

Front Squat

 

Increase load as form permits

WOD:

5-4-3-2-1:

Squat Cleans 105/155

10-8-6-4-2:

Strict Ring Dip + Suspended leg raise = 1

20-16-12-8-4:

KB Snatch 35/50 

 

 

CrossFit Endurance (6am)

 

AMRAP in 40 minutes:

70/100 Calories 

80 Marching Lunges

60 DUBs (3:1 singles)

40 Orange Sqeezers

20 Deck Squat Box Jumps

30 second hanging hollow hold

 

*Every 4 minutes, starting at 0:00, complete a 180m run (small loop)

 

 

 

 

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