Monday's WODs!

December 16, 2018

T'is the week of our CFD Holiday Party 2018! We will make a list on the whiteboard at the gym of what everyone is bringing to the potluck so we will have a good variety! Or feel free to post what you are bringing on our Facebook event page as well :) It's going to be a super fun time! Also remember to bring a small gift ($20 max) for our white elephant gift exchange! If you have any questions, talk to one of our awesome coaches, or email rebecca@crossfitdimensions.com.

 

Here are your Monday WODs!

 

Monday Dec. 17, 2018

 

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

 

Strength:

A) Five sets of:

Power Snatch x 1.1.1

(rest 10 seconds between singles)

 

B) 3 sets of:

Single-Arm Trap 3 Raises x 8 reps each arm

 

 

WOD:

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

Floor Press 75/135 (*not a typo)

Even rounds: Floor Wipers

Odd rounds: Straight leg raises with bar extended over chest

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

C2B Pull-ups

 

So, round 1 will be:

10 Floor Press

10 Floor Wipers

1 C2B Pull-up

 

Round 2 will be:

9 Floor Press

9 Straight Leg Raises

2 C2B pull-ups

 

...etc.

 

 

Endurance WOD (6:30pm)

 

3 Rounds of:

10 Burpee Plate Jumps

10 Atomic Sit-ups 25/35

20 OH Reverse Lunges

400m Run

 

Then,

 

3 Rounds of:

10 Calorie Row

10 Over-the-yoga-mat hops

20 Ab-mat Sit-ups

200m Odd Object run (sandbag, slam ball, human…etc. Every round, you will pick a different object. Must weight at least 15/30 lbs!)

 

 

On-Ramp (7:30pm)

 

 

 

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