Thursday's Bday WODs for Bones!!

September 13, 2018

Tomorrow we will be celebrating the birthday of someone who is very special to us at CFD...our amazing Coach Jeremy Plummer!! (aka Bones!) Jeremy started CrossFit not too long ago and was doing muscle ups and RX-ing all the WODs in just a few short months. He has one of the greatest work ethics we have ever seen and he encourages everyone around him to work just as hard. Jeremy took it upon himself to make fitness his life and we are proud to have him on our awesome coaching squad, as well as an integral part of our CFD family. Jeremy turned 31 on Monday so we owe him 3 birthday WODs since we are a few days late! So here we go...HAPPY BIRTHDAY BONES!!! We all love you!!

 

Thursday Sept. 13, 2018

 

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

Strength:

3 sets of:

Back Squat x 10 reps @ 30X0 (go as heavy as possible while maintaining prescribed tempo)

10 single arm DB rows per arm @ 2111

Max unbroken DUBs

 

WOD:

 

Bones Belated Bday WOD!

 

31 RFT:

3 Barbell Squats (see below)

1 Burpee Tuck Jump

 

For the squats:

 

Rounds 1-10:

Overhead Squats 65/95

 

Rounds 11-20:

Front Squats 75/115

 

Rounds 21-30:

Back Squats 85/135

 

Round 31:

Overhead Squats 85/135

 

Endurance WOD (6am)

 

Bones Belated Bday EWOD!

 

31 RFT:

Box Jumps

200m*

 

Rounds 1-10:

Box Jumps @ 20/24’’

200m Run

 

Rounds 11-20:

Box Jumps @ 24/30’’

200m Row

 

Rounds 21-30:

Box Jumps @ 30/36’’

200m Bike (sub 100m run if bikes are taken)

 

Round 31:

You choice of the above combinations!

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

 

3 sets of:

10 KB Flip Squats (working on that coordination!)

10 single arm DB rows per arm @ 2111

Max unbroken DUBs (or 1 minute of DUB attempts)

 

WOD:

 

Bones Belated Bday unloaded WOD!

 

31 RFT:

3 Kettlebell movements (see below)

1 Burpee Tuck Jump

 

KB movements:

 

Rounds 1-10:

KB Swings 35/53

 

Rounds 11-20:

KB Goblet Squats 35/53

 

Rounds 21-30:

KB SDLHP 35/53

 

Round 31:

Your choice of above movements!

 

 

 

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