Thursday's WODs!

February 14, 2019

Here are your Thursday WODs!

 

Thursday Feb. 14, 2019

 

HAPPY VALENTINE'S DAY!! We LOVE our CFD family! <3

 

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

 

Strength:

5-5-5-5-5

Single Leg Deadlifts (each leg), increasing to a heavy weight

 

*Complete a 1 minute plank hold after each set

 

Notes:

NO REACHING!! Maintain proper spinal alignment. Think of this movement as being initiated from the hips. Tilt your pelvis anteriorly until it can’t tilt any further, then return to the starting position. Watch this video for some helpful tips!

 

 

WOD:

AMRAP in 15 minutes:

25 DUBs

20 Deadlifts 115/165

15 Push-up + 2 mountain climbers = 1

10 Hollow Rocks

10 Orange Squeezers

10 V-ups

 

 

Endurance WOD (6am)

 

Just keep movin…

 

AMRAP in 40 minutes:

 

100-200-300…etc.

Meters of Running

 

10-20-30-40..etc

Double-Unders

Box-Overs (step or jump)

Handstand Shoulder Taps (sub handstand steps against wall or shoulder taps from plank position)

Ab-mast Sit-ups

Hollow Rocks

Contralateral V-ups

Deck Squats

 

 

Unloaded WOD (6:30pm)

 

Strength:

Same as CrossFit, but use 2 DBs for RDLs instead of barbell

 

WOD:

AMRAP in 20 minutes:

For time:

80 Singles

40 KB SDLHP 35/53

20 Push-ups

10 Jumping Pull-ups (pronated grip)

800 Meter Run

10 Jumping Pull-ups (supinated grip)

20 Dips

40 KB Single-arm SDLHP 35/5

80 Double-Unders

 

 

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