Thursday's WODs!

October 9, 2019

Just a reminder that the first workout of the 2020 CrossFit Open get released TOMORROW (Thursday) at 8pm! As we announced earlier, we will be hosting our Friday Night Lights event every Friday night at 5:30pm starting THIS WEEK and continuing for the following 4 Fridays after that. We will not be doing intramural teams this time since we already did that earlier this year. We will resume the our CFD open intramurals for the next open competition. For 20.1 we will be running heats of the Open WOD every Friday night for the total 5 weeks, with the first heat starting at approximately 5:50pm. The heats will be organized in a first come first serve basis and we will have judges provided for those competing. We will have a warm-up programmed which you will do on your own before your scheduled heat time. If you are not competing in the online competition, you are welcome to come do the WOD during Friday Night Lights, however no judge will be provided. We will be programming the Open WOD for all classes on Friday, however we encourage you to come to the evening event since more people = more energy = more adrenaline = more power = FASTER STRONGER ATHLETES!! We will feed off each other's motivation and it will be FUN!! Talk to your coaches if you have any questions. Go to the following link to register!


And now here are your Thursday WODs!


Thursday Oct. 10, 2019


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



3 Rounds:

45 seconds jump rope

10 Empty Bar good mornings

10 Empty Bar Overhead Squats

10 Sit-ups




Nothing too crazy today, in preparation for the open which starts FRIDAY!


Tempo Deadlift

5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down


Build to a moderate, and not to exceed 55%. Rest as needed between sets.




Open Primer

Keeping our lungs at the ready, we'll sweat and move, while keeping skills fresh. The aim is to be chomping at the bit for Friday.


On the Minute x 20 (4 Rounds):


Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2: 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Bike


*No score for today. Just a checkmark for completion!


Post-WOD (Optional, on your own)

Three sets of:

Pallof Press x 10 reps @ 2020 

Side Plank x 45 seconds each side

Ab-Wheel Rollouts x 6 reps

(slow and controlled...the slower, the better)


Pallof Press Demo video:




Endurance WOD (6am)




3 Rounds:

45 seconds jump rope

10 PVC good mornings

10 PVC Overhead Squats

10 Sit-ups

1 length mobility




3 Rounds of AMRAP in 2 minutes as each station. NO REST between stations. 2 MINUTES REST between rounds

1. Calorie Row

2. Box Jump with step down

3. Calorie Bike

4. Jumping Jack Burpees


Score = total reps



Unloaded (6:30pm)



See Endurance




4 Rounds of AMRAP in 1 minute at each station. NO REST between stations. 2 MINUTES REST between rounds:

1. Goblet Squats 35/53

2. Supinated Grip (underhand) jumping pull-ups

3. Calories

4. Push-up Plank Up-downs

5. Hollow Rocks


Score = total reps




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