Thursday's WODs!

December 12, 2019

Big shout out to our CFD athletes who competed in the Boca PAL Holiday Mile tonight! We had some stellar performances by Nina Carol, Kevin William, and Carson Layne! Awesome job guys!!

 

Only 2 more days until our CFD Holiday Party 2019! Remember to get your white elephant gift so you can participate in the fun! The party starts at 7pm at the gym on Saturday. It is potluck style so bring your favorite holiday dish! We have a list running of what people are bringing on the desk at the gym. HOPE TO SEE YOU THERE!!

 

Here are your Thursday WODs...

 

Thursday Dec. 12, 2019

 

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

 

Snatch Warm-up and Mobility:

2 Minutes of Cardio

10 PVC Pass Thru

30 Groiners 

10 Cossack Squats

5 Bootstrappers 

5 Air Squat (w/ 3ct bottom hold & chest up)

10 PVC Pass Thrus in each direction

 

Snatch Primer:

Coaches may choose primer movements or lead the class through the following progression.

 

WITH AN EMPTY BARBELL

Snatch Lift Off x 3

Snatch Pull from Knee x 3

Snatch High Pull from Knee x 3

Snatch from Knee x 3

Snatch from Power Position x 3

Snatch Balance x 3

OHS x 3

Snatch x 3

 

Strength:

 

3-position snatch:

40%-1

50%-1

60%-1

70%-1

75%-1

70%-1

 

Record 75%

 

WOD:

 

AMRAP 14 of:

3 Snatches 95/135

1 Muscle Up

12 Wall Balls

 

 

Endurance WOD:

 

Warm-up:

See CF

 

EWOD:

 

Buy-in: 1 mile run

 

Then, 9 rounds of:

7 MB Thrusters

5 Atomic MB Sit-ups to Step-up on box 14/20# MB, 20’ box

3 Jumping Chin-ups (supinated grip)

1 Rope Climb

 

Cash-out: 1 mile row

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

WOD:

 

Alternating AMRAP in 16 minutes:

Every 4 minutes, you will switch which AMRAP you are doing. You will be switching back and forth between AMRAP A and B.

 

AMRAP A)

50 Singles

25 Russian KB Swings 35/53

12 HR Push-ups

 

AMRAP B)

50 DUBs (sub = single leg singles)

25 American Swings 35/53

12 HSPU

 

*Wherever you are in your AMRAP when the coach says “SWITCH” continue with the same movement but switch to the other variation. For example, if you have completed 10 russian swings when the coach says switch, you will start your 11th swing as an American swing.N

 

Post-WOD:

 

Push and Pull:

5 Rounds of:

5 reps pushing (ie. Ring dips)

5 reps pulling (ie. Pull-ups)

 

 

 

 

 

 

Please reload

Featured Posts

Tuesday's WODs!

January 21, 2020

1/10
Please reload

Recent Posts

January 21, 2020

January 19, 2020

January 19, 2020

January 18, 2020

January 15, 2020

January 14, 2020

January 11, 2020

Please reload

Archive