Monday's WODs and Thanksgiving Schedule

November 19, 2018

Thanks to everyone who came out for our CFD FRIENDSGIVING today!! The food was gone so fast, we didn't even take a picture of our beautiful feast. We had a blast celebrating Thanksgiving with our amazing CFD family and we are forever thankful for each and every one of you <3

 

Just a heads up, we will have a modified schedule on Wednesday, Thursday (Thanksgiving), and Friday (Black Friday) this week. Please see our Thanksgiving holiday schedule pictured below.

 

Here are your Monday WODs!

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Strength: Week 4, Day 1

 

A1) Loaded pass-thoughs x 12 x 2

 

Notes: Maintaining a lockout at the elbows, reach the dowel as far away from your body as possible and bring it all the way around your body to touch behind your back. If you're up for it, slide a 5-10lb weight between your hands.

 

A2) Scapular Retractions x 10 x 2

 

Notes: Hanging from the rig, let yourself hang passively so your neck disappears, then retract your shoulder so your neck appears again. Like a turtle :)

 

B1) Box Jumps @ 30/24 x 8 x EMOM-8

 

Notes: Alternating between box jumps and wall balls each minute

 

B2) Wall Balls @ 12/10ft x 8 x EMOM-8

 

Notes: Be really explosive, the targets are 2ft higher than Rx heights

 

WOD:

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

Deadlift

Hang Power Clean

Even reps: Front Squats

Odd reps: Back Rack Lunges R/L = 1

 

RX = 75/115

 

 

Endurance WOD (6:30pm)

 

AMRAP in 30 minutes of:

500m Row

400m Run

30 Torso Twists w/plate 25/35

20 Plate Step-ups 25/35 (hold however you like)

10 Single leg burpee plate jumps

 

 

On-Ramp (7:30pm)

 

 

 

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