Thursday's WODs! And DON'T FORGET to sign up for the Open!!!

February 21, 2019

Alright guys! The first WOD of the 2019 CrossFit Open gets released TOMORROW at 8pm!! If you haven't registered yet, please do so tonight so you can be placed on a team for our CFD Open intramurals! Our first Friday Night Lights event will be taking place this Friday at 5pm. Heat 1 will start promptly at 5:30pm. Depending on the length of the WOD and how many athletes we have at the Friday Night Lights event, we expect to be done between 7 and 7:30. Heats will run on a first come first serve basis. The heat schedule will be one the whiteboard when you arrive, so you will write your name under the heat time you would like to go in. You technically have until Monday night at 8pm to register online, but please register TONIGHT so you can be placed on a team for our annual CFD Open Intramurals!! Go to to register. There are scaled and masters divisions in addition to the regular RX division so NO EXCUSES!!





Here are your Thursday WODs...


Thursday Feb. 21st, 2019


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


Strength: 20 minutes


Find a max T&G (touch-and-go) push press + push jerk + split jerk. Start light and build slowly. When it comes to overhead presses, touch-and-go means that you catch the barbell in the dip and immediately progress to the next movement.




3 x 6 Strict Press with a 3-sec hold in the overhead position (ACTIVE SHOULDERS!!)




3 RFT:

200m Plate Run 25/35

20 Push-ups

20 SL Deck Squats plate jumps, alternating

1 Rope Climb



Endurance WOD (6am)


AMRAP in 18 minutes:

400m Run

30 Weighted Step-ups (20/30 – any object)

20 Push-ups

10 Deck Squat Box Jumps 20/24


~ Rest 4 minutes ~


AMRAP in 18 minutes:

400m Row

30 OH Lunges 25/35

20 Burpee Plate Jumps

10 Atomic Sit-ups 25/35



Unloaded WOD (6:30pm)




3 sets of:

5 single-arm DB or KB FRONT squats (each arm)

5 single-arm DB or KB OVERHEAD squats (each arm)

1 Legless rope climb attempt (as high as possible) OR max chin-over-the-bar hold

15 KB or DB oblique bends per side




3 RFT:

200m MB Run 14/20

15 HR Push-ups

10 Burpees

5 Deck Squat Box Jumps 20/24

10 MB Overhead Step-ups 20/24

15 Torso Twists R/L = 1

200m Row



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