Monday's WODs! Get your VEGAN Lemon Poppyseed Blueberry cake!!

August 11, 2019

More deliciousness coming to CFD tomorrow from the Becca Bakery!

 

Vegan Lemon Poppyseed Blueberry Cake

 

It's gluten-free, dairy-free, and bursting with fresh lemon and blueberry! Comment on here 👇 to reserve yours now!

 

And here are your Monday WODs...

 

Monday Aug. 12, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Warm-up (0:00-10:00):

10 minutes to complete:

15 Calories

150m Run

10 single arm dumbbell shoulder press per arm

10 Single-arm DB Sit-ups per arm

10 upright row per arm

Stretch/foam roll/mobilize in remaining time

 

Strength (10:00-30:00):

 

Primer – With empty bar:

- 3 clean shrugs

- 3 clean high pulls

- 3 muscle cleans

- 3 front Squats

- 3 hang power cleans (above knee)

- 3 hang power cleans (below knee)

 

-then-

 

6 sets of the following power clean + front squat complex:

2 Hang Power Clean + 1 Power Clean + 3 Front Squats

 

Load: Building to 75% 1RM clean

WOD:

 

For time:

50 Wall Balls 14/20

40 Burpee Box Jumps 20/24

30 HSPU

 

Goal = Sub 10 minutes

Cap = 15 minutes

 

 

Endurance WOD (6:30pm)

 

For time:

50 Air Squats

50 Calories

50 Air Squats

40 DUBs (3:1 singles)

400m Run

40 DUBs

30 Burpees

30 Calories

30 Burpees

20 T2B

200m Run

20 T2B

10 Over-the-rail hops

10 Calories

10 Over-the-rail hops

 

 

On-Ramp (7:30pm)

 

 

 

Please reload

Featured Posts

Sunday EWOD and important announcements!

May 17, 2020

1/10
Please reload

Recent Posts

May 14, 2020

May 8, 2020

Please reload

Archive
<