Monday's WODs! HAPPY BIRTHDAY COACH MATT!!

September 15, 2019

It's a special day tomorrow!! HAPPY BIRTHDAY Coach Matt Campbell!! Thanks for all you've done and continue to do to help make CFD the awesome gym and community that it is today! Everyone loves you <3 but Coach Reebs loves you the most 😍 We will do a special birthday chipper on Friday when we are back in town. Pura vida! 🤟

 

Monday Sept. 16, 2019

 

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

Warm-up:

For 8 minutes, cycle through the following:

10 Banded good morning

15 glute bridge per side

20 cal row

30 alternating v-ups

 

Strength:

Four sets of:

Back Squat x 5 reps @ 70% of 1-RM

 

WOD:

 

4 RFT:

1 minute Deadlifts 135/205

1 minute OTB Hops

1 minute Single arm DB Hang Clean + Jerks 35/50

1 minute Rest

 

 

 

Endurance WOD (6:30pm)

 

3 Rounds of:

Run 800m

Rest 2 minutes

 

3 Rounds of:

Row 800m

Rest 2 minutes

 

3 Rounds of:

10 Squats, lunges, split jumps, and squat jumps

10 Sit-ups, Hollow Rocks, orange squeezers, V-ups

2 minutes rest

 

 

On-Ramp (7:30pm)

 

 

 

 

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