Thursday's WODs!

May 16, 2019

Here are your Thursday's WODs! And if you haven't heard...registration for our Handstand Skills Workshop is now OPEN!! The workshop starts Saturday June 1st and will be 4 weeks long (every Saturday from 11am-12pm). Whether you are just starting out your handstand practice, or are looking to advance it further, this workshop will give you the tools to help reach your handstand goals! Coach Lauren Lipman will cover several exercises and progressions, and will break down technique concepts and movement patterns to help you build the strength intelligence and body awareness needed! he workshop is limited to 12 athletes in order to provide personal coaching for each athlete. The cost is $80 for CFD athletes and $100 for non-CFD athletes. Here is a link to the event page:




CFD athletes -- Email to register


Non-CFD athletes -- Go to the following link to register:…


TALK TO YOUR COACHES FOR MORE INFORMATION!! Spots are already filling up so register NOW before it's too late!


Now, on to your Thursday WODs...


Thursday May 16, 2019


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


Strength Primer:


A) Overhead Squat

2 x 5 reps with an empty barbell.


Notes: Squat down slowly and stand up fast without a pause in the bottom position. Pause for three seconds in the top position with your legs straight, the quads and glutes relaxed and both the toes and heels in the floor to keep the balance on the midfoot.


B) 5 Snatch Grip Behind the Neck Thrusters

2 x 5 reps with an empty barbell.


Notes: Squat down slowly, stand up fast without a pause in the bottom position and drive the bar all the way overhead. Pause for three seconds with the legs completely straight and the upper body vertical. This exercise combines good squatting and lockout mechanics.




C) AMRAP In 5 minutes: 15 hang power snatches + 15 overhead squats. In the remaining time: max reps btn snatch grip thrusters.


Rest 3 minutes, then:


D) AMRAP in 5 minutes: 15 hang power snatches + 15 overhead squats. In the remaining time: max reps snatch balance


Barbell at 50% of your 1RM snatch.


Notes: "AMRAP" stands for "as many reps as possible", but in the context of this program it's not literally true, but always within the framework of good form. Don't ever allow technical breakdown to squeeze in a few more reps. FOCUS ON FORM


WOD: Durante is back!


“Durante Core”


5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest


"Durante Core" is a benchmark core (abdominal) workout named for David Durante (2008 USA Olympic Team Member). In addition to his accomplished career as an athlete and coach, David wrote and developed the CrossFit Gymnastics Advanced Course.




Endurance WOD (6am)


Every 2 minutes, for 30 minutes (3 rounds) of:

Station 1 – 400 Meter Run

Station 2 – 30 Wall Ball Shots 14/20

Station 3 – 400 Meter Row

Station 4 – 30 Pull-Ups (sub = ring rows)

Station 5 – 15 Burpee Box Jump-Overs 20/24



Unloaded WOD (6:30pm)




Every 90 seconds, for 9 minutes (2 sets) of:

Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps

Station 2 – 30 seconds per side of Rotational Medicine Ball Throws

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)




Buy-in: 800m run or row



DURANTE CORE!! (see CrossFit)


Cash-out: 800m Run or Row (whatever you didn’t do for the buy in)


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