Merry Christmas!! Back to regular scheduled classes tomorrow...

December 25, 2019

Merry Christmas CFD! We hope you all had a wonderful holiday filled with friends, fam, and holiday cheer! We are back to our regular schedule tomorrow. Here are your Thursday WODs!

 

Thursday Dec. 26, 2019 - Happy Boxing Day! 🇨🇦

 

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

 

Warm-up:

10 Calorie Bike

10 Calorie Row

10 Plank Shoulder Taps

10 Hollow Rocks

10 Supermans

20 Michael Phelps Back Slaps

20ft Bear Crawl

20 PVC Pass Thurs

 

Strength:

 

Strict Press Waves

Set 1: 6 Reps

Set 2: 4 Reps

Set 3: 2 Reps

2 Minutes Rest

Set 4: 6 Reps

Set 5: 4 Reps

Set 6: 2 Reps

2 Minutes Rest

Set 7: 6 Reps

Set 8: 4 Reps

Set 9: 2 Reps

 

Notes:

For these waves, you have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. After each set, rest 2:00.

 

WOD:

 

8 RFT:

11 Weighted Step-ups 35/50 DB or 35/53 KB (do NOT rest KBs or DBs on boxes)

22 Unbroken DUBs

2 OTB Burpees

1 Cluster 115/165

 

 

Endurance WOD:

 

Warm-up:

See CF

 

EWOD:

 

4 Rounds of:

3 minutes to run 600m (RX = completion)

2 minutes of max calories

1 minute of max DUBs

1 minute Rest between rounds

 

Post-WOD:

 

3 sets of:

20 Single Leg Weighted Deadlifts (10/side)

15 Dumbbell Bench Press

10 Weighted oblique bends per side

5 Dragon Flags

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

WOD:

 

30-20-10:

DB Push Press 20/30

DB Front Rack Step-ups

T2B

Push-ups

 

Post-WOD: See EWOD (if class time permits)

 

 

 

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