Thursday's WODs!

January 10, 2019


We have a few teams signed up for our Tuff Love - a CFD In-House Partner Competition! Remember the first 10 teams to register get 20% off their registration fee! To register, email or fill out a registration form at the gym (the registration forms will be at the front desk tomorrow). Talk to your coaches if you have any questions! RX or scaled...something for everyone so no excuses!




Here are your Thursday WODs...




Thursday Jan. 10, 2010




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






The Wendler continues…




**Remember, loads are based on 90% of your true 1RM. Warm-up to your first working weight over 2-3 sets at a lighter load.




Week 2, Day 1






3 reps @ 70%


3 reps @ 80%


3+ reps @ 90%






3 x 8/arm Bottom-up KB Press


3 x max reps strict HSPU (use band or sub from box if needed. Should be able to perform at least 5 challenging reps. Use deficit you need more of a challenge)


Banded HSPU video:










AMRAP in 15 minutes:


3 G2OH 75/115


6 OTB Hops


9 Floor Press 75/115


12 Floor Wipers


150m Run (75m to stop sign, 75m back pedal back to building)






Endurance WOD (6am)




For time:


10 Deck Squat Box Jump Overs (20 inch box for all)


20 Step-ups (24 inch box for all)


30 Push-ups


40 Backwards Singles


50 Mountain Climbers


600m Run


70 Calories


After you complete the 70 calories, move back through all the rest of the exercises (60-50-40-30-20-10) like a pyramid WOD.






CrossFit strength assistance!






Unloaded WOD (6:30pm)






Kipping HSPU review


Then, CrossFit strength assistance








3 Rounds for max reps:


2 minutes max Wall Balls 14/20


1 minute max Box Jumps 20/24


2 minutes max Renegade man makers with push-up 20/30 (push-up + Row right + Row left = 1)


1 minute max ab-mat Sit-ups




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