Sunday morning WODs!

April 6, 2019

Thanks so much to everyone who came out for our Fiorello and Mulet Memorial WOD today!! If you did not make it to class, but would still like to donate, please click on the link below. Thanks so much for all of your contributions so far. Our CFD family is amazing <3

 

https://www.gofundme.com/the-fiorello-family

 

Here are your Sunday morning WODs...

 

Sunday April 7, 2019

 

Endurance WOD! (9am)

 

For time:

100 Calories with 100m Run after every 10 calories

100 DUBs with 10 lunges after each set of 25 DUBs

80 Box Jumps (20/24) with 5 deck squats after every 10 BJs

80 Air Squats with 20 Mountain Climbers after every set of 20 squats

60 Ab-mat Sit-ups with 1 minute plank hold after each set of 30 sit-ups

60 Push-ups with 100m Farmer’s Carry (35/53) after each set of 20 push-ups

 

Crossfit (10am)

 

Strength:

Every 2 minutes, for 10 minutes (5 sets):

10 minutes to build up to a heavy power clean

 

Then,

 

5x5 Touch-and-go Power Cleans at 75% of above

 

WOD:

 

For time:

50 KB Swings 35/53

40 Ab-mat Sit-ups

30 DB Hang Cleans

2 Rope Climbs

10 Calories

2 Rope Climbs

30 DB Push Press 20/30

40 Hollow Rocks

50 H2H KB Swings 35/53

 

 

 

 

 

Please reload

Featured Posts

Saturday morning WODs and Eleventh Element!!

December 13, 2019

1/10
Please reload

Recent Posts

December 13, 2019

December 12, 2019

December 11, 2019

December 10, 2019

December 8, 2019

December 6, 2019

December 6, 2019

Please reload

Archive