Sunday morning WODs!

September 9, 2018

Big shout out to Clairissa Cheryl, Jeffrey Stone, Alex Edwards, and Carel Fernández Feo for placing 7th out of 19 teams at the Beast Games today! Way to represent! 👏👏👏 We love seeing our CFD athletes put their hard work to the test in some of our local fitness events and competitions. Way to go guys!

 

 

 

Here are your Sunday morning WODs!

 

Sunday Sept. 9, 2018

 

Endurance Partner WOD! (9am)

Part A)

“Boat Race”

3 RFT:

500 Meter Row

400 Meter Run

Rest exactly 3 Minutes Between Rounds.

 

Part B)

3 RFT:

100 DUBs

75 Mountain Climbers

50 Marching Lunges

25 Burpees

 

*Score part A and part B separately. Bike equivalent for the 500m Row is 1200m or 0.75 miles

 

 

Crossfit (10am)

 

Strength:

Make up day! Make up any of the strength sessions that you missed this week. If you have extra time, complete our September Challenge of the Month!

Monday:

EMOM for 10 minutes:

Squat Clean

Hang Squat Clean

Front Squat

 

Increase load as form permits

Tuesday:

10-9-8-7-6-5-4-3-2-1:

Back Squats

 

*increasing by the same number of pounds each set. Ladies, aim to increase by 10 lbs per set. Guys, aim to increase by 15 lbs per set.

 

Thursday:

4 x 2:30min rounds of:

200m Row, 200m Run, or 500m Bike

Rounds of 8 strict press + 8 kipping HSPU in remaining time

30 seconds rest between rounds

*For the strict press, choose a weight that you can complete 5-8 reps in a row, however it should be a challenge to complete all 8 every round

 

Saturday:

3 rounds of:

12 Single Leg RDLs (6/leg) at 25-30% 1RM Deadlift

12 Front Rack Split Squat (6/leg) at same weight as RDLs

 

TEAM WOD:

 

Teams of 3

AMRAP 25:

40 Chest to Bar Pull-Ups

50 Barbell-Facing Burpees

60 Thrusters

 

Round 1 – 55/75

Round 2 – 65/95

Round 3 – 75/115

Round 4 – 95/135

Round 5 – 105/155 (AMRAP in time remaining)

 

*If team of 2, reduce AMRAP to 20 minutes and reps 30, 40, 50. If individual, reduce AMRAP to 15 minutes and reps 10, 20, 30.

 

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