Wednesday's Stamina WOD!

December 5, 2018

Here is your Wednesday Stamina WOD! Hope those legs are feelin good after all those squats today! ;) Also don't forget to RSVP to our CFD Holiday Party 2018! If you don't have Facebook, email to let us know you are coming! For those of you who haven't heard...the party is on Sat. Dec. 22nd at 7pm. We will be doing a white elephant gift exchange as well as exchanging flavors of our favorite Christmas dishes, potluck style! We will probably hang out, dance, and eat at the gym from 7-10pm and then head over to Atlantic for whoever wants to keep the party going! It's going to be a blast! Hope you all can make it :)


Wednesday Dec. 5, 2018


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


Stamina WOD!


Buy-in: 500m Run


Then, 5 Rounds. Decrease each movement by 3 reps each round, so last round will be 12/9/6/3:

Round 1:


24 Burpee Pull-ups

21 Goblet Squats 53/70

18 Calories

15 KB Swings 53/70


Then, run 200m


Then…same rep scheme as above but with the following movements:

24 Single + DUB complex (single + DUB = 1)

21 Ab-mat Sit-ups

18 Ring Dips

15 Lateral Over-the-yoga-mat hops


Cash-out: 500m Run




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