Thursday's WODs and New Strength Cycle Announcement!

September 27, 2018

May of you have voted and it looks like we have a solid winner for our upcoming strength focus!

 

Drum roll...

 

POSTERIOR CHAIN AND GYMNASTICS!!

 

56% of you voted for the above focus for our 4-week strength program starting October 1st! It is being specially developed for us at CFD by Brian Hallam! Brian has his bachelors in kinesiology (exercise science) and is also a Level-1 certified CrossFit trainer, certified personal trainer, and SUPER STRONG!! And the reason we love him the most is because he's my (Coach Rebecca) brother <3 Day 1 of our program starts on Monday so get ready for some upside down fun!!

 

Here are your Thursday WODs...

 

Thursday Sept. 27, 2018

 

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

Strength:

3 sets, each for time, of:

7 Front Squats + 13 Back Squats @ 50% 1RM Back Squat

100 DUBs

 

*Record AVERAGE time and weight used

 

WOD:

 

AMRAP Ladder in 16 minutes:

2-4-6-8…etc.

Hang Power Clean 75/115

OTB Hops

Pistols

x 5 second plank hold (10-20-30…etc)

 

Endurance WOD (6am)

 

4 RFT:

25 Calories

50 DUBs

25 Mountain Climbers R/L = 1

50 Marching Lunges

 

Cash-out: 600m Loop around block!

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

Every 90 seconds for 10 sets:

5 Jumping Pull-ups

5 Push-ups

15 Squats

5 Push-ups

20 second plank hold

 

WOD:

 

AMRAP Ladder in 16 minutes:

2-4-6-8…etc.

Burpees

DB Single-arm thruster (right)

DB Single-arm thruster (left)

Renegade Row

Calories

 

 

 

 

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