Thursday's WODs and Holiday Party Reminders!

December 5, 2019

Another announcement regarding our CFD Holiday Party 2019! for those who haven't heard! MARK YOUR CALENDARS FOR SATURDAY DECEMBER 14TH! The party will be held at the gym and it will be potluck style. Please bring your favorite Christmas dish and comment in the event what you will be bringing! We will provide drinks and tunes :) We will hang out at the gym, eat, drink, and be merry until 9pm or so and then make our way to the ave! We will also be doing our annual white elephant gift exchange so please bring a small gift ($20 max) if you'd like to participate :) I hope most of you can make it!!

 

Now, here are your Thursday WODs!

 

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

 

Shoulder Warm-up:

 

Row or Bike 20 Calories (at any point)

10 x PVC Pass Throughs

10 x PVC Hip Twist (5 ea. side)

15 x EB Strict Press

10 EB Overhead Lunges

10 x Hollow Body Rocks

 

then,

 

50ft HS Walk

- or - Sub 16 Shoulder Taps

- or - Sub 2 "As Far As You Can Go" Wall Walks

 

Strength:

 

Shoulder Press for load:

#1: 5 reps @ 75%

#2: 5 reps @ 75%

#3: 5 reps @ 75%

#4: 5 reps @ 75%

#5: 5 reps @ 75%

 

WOD:

 

EMOM x 20 minutes (4 rounds)

Minute 1: 100 meter Run

Minute 2: 1 Round of Single-Arm KB Complex (right)

Minute 3: 10/8 calorie Bike

Minute 4: 1 Round of Single-Arm KB Complex (left)

Minute 5: Max HSPU

 

1 Round of KB Complex consists of: 9 KB SDLHP, 6 Russian Swings, 3 Thrusters

 

Score = RX if all sections completed + total burpees

 

 

Endurance WOD:

 

Warm-up:

See CF

 

EWOD:

 

EMOM x 30 minutes (6 rounds)

Minute 1: 100 meter Run

Minute 2: 1 Round of Single-Arm Dumbbell DT 20/30 (right)

Minute 3: 10/8 calorie Bike

Minute 4: 1 Round of Single-Arm Dumbbell DT 20/30 (left)

Minute 5: Max Burpees

 

1 Round of DB DT consists of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

 

30-minute workout designed for you to earn your rest! For example: If you finish your 100M Run in 30 seconds, you have 30 seconds to rest…if you finished the 10/8 Cal Bike in 45 seconds, you have 15 seconds to rest…always starting a new movement at the start of a new minute! Work fast to earn your rest!

 

Score = RX if all sections completed + total burpees

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

WOD:

 

EMOM x 30 minutes

Minute 1: 100 meter Run

Minute 2: 1 Round of Cindy

Minute 3: 10/8 calorie Bike

Minute 4: 1 Round of 30 Singles, 20 SL Singles, 10 DUBs

Minute 5: Max Burpees

Score = RX if all sections completed + total burpees

 

 

 

 

 

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