Saturday's WODs!

October 26, 2018

Alright CFD athletes...we have tallied your votes for the focus of our next strength cycle and it looks like we have Pushing Strength/Power to Overhead for the win! Brian Hallam is working on putting our customized program together and day one will start Monday!


Here are your Saturday morning WODs...


Saturday Oct. 27, 2018


BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!.

Unloaded WOD (9am) - on your own today!


3 RFT:

30 KB Swings 35/53

20 Single-arm KB OH Lunges (10/arm)

10 Ring Dips

20 Suspended knee raises

30 Jump Rope (see below)


For the jump rope:

Round 1 – Backwards Singles

Round 2 – Backwards SL singles/

Round 3 – Complex: 2 regular singles + 2 SL singles = 1


Post-WOD Cool-down: 1 mile run



CrossFit (10am)



A) 6-10 V-snaps E45s x 6

Notes: Lying on your back, create a hollow shape with your body, reach back and extend legs in front, rock.


B1) 3 x 15 Sec Ring Dip holds (top)


Notes: B1, B2, and B3 are to be done as a superset, one immediately following the other. Holding the top of your ring dip, locked out at the elbow, insides of your arms pointing forward, rings kept close to your body.


B2) 3 x 3 Ring Dips


Notes: Controlling down to the bottom of the dip on a 3-5 second count, jumping back up, controlling down, jumping back up, etc.


B3) 3 x 10 Sec Ring Dip Holds (Bottom)


Notes: Holding the bottom of your ring dip, biceps touching (but not resting on) the tops of the rings.


C1) 2 x 15 second FREE Handstands


Notes: Time to try again! Using the shoulder extension that you developed, the perfect length through your body, hold a free standing handstand for as long as 15 seconds. We aren't walking here, just a still handstand. Remember, if you get tight enough through your body you'll be able to maintain balance using your hands. If you fall, get back up and try again!


C2) 2 x 3-5 strict deficit HSPU


Notes: Maintain that Stack some plates under your hands and keep that body tight. If it is too challenging, do the opposite, stack plates under your head to reduce the range of motion. Try not to kip on these guys.




For Time:

33 Back Squats 135/185

15 Push-ups

33 Deadlifts 135/185

15 Push-ups

33 Kettlebell Swings 53/70

15 Push-ups



Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or get a score up on that board for our October CHALLENGE OF THE MONTH!! The competition is HOT




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