Tuesday's WODs, and holiday party deets!!

December 4, 2018

ATTENTION CFD MEMBERS!!

 

We are excited to announce that we will be hosting our annual CFD Holiday Party on Saturday Dec. 22nd at 7pm! It will be potluck-style and held at the box, just like we did last year! We will also be doing the good ol' white elephant game so please RSVP and bring a WRAPPED gift (max $20). Stay tuned for the event page with more details. We hope most of you can make it!

 

Here are your Tuesday WODs!

 

Tuesday Dec. 4, 2018

 

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

Strength:

 

EMOM for 12 minutes

Odd: 3 Front Squats

Even: 6 Back Squats

Both squats at 75% of your 1RM Front Squat

 

At 12:00:

20/20/20 seconds:

Air Squats/Goblet hold/Squat Jumps

Split squats/lunge hold/Split jumps (RIGHT LEG IN FRONT)

Split squats/lunge hold/Split jumps (LEFT LEG IN FRONT)

 

At 15:00, jog it out with a 200m run!

 

WOD:

 

AMRAP in 7 minutes:

3-6-9…etc.

Deadlifts

Hang Power Cleans

Jerks

 

RX = 95/135

 

Rest 3 minutes, then at 10:00:

 

5 RFT:

5 Atomic Sit-ups 25/35

10 Overhead Lunges

5 Burpee Plate Jumps

10 Torso Twists w/plate

 

Cash-out: 50 seconds hollow hold, holding plate straight above chest

 

 

CrossFit Endurance (6am)

 

For Time:

1,000 meter Row

1 Rope Climb

50 Push-Ups

1 Rope Climb

50 Sit-Ups

1000m Run

50 Box Jumps 20/24

1 Rope Climb

50 Plank up-downs

1 Rope Climb

1,000 meter Row

 

 

 

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