Chipper Friday and COVID 19 update...

March 20, 2020

*COVID 19 UPDATE*

 

We are still movin' and groovin' with our regular class schedule tomorrow. We've gotten a few additions to our CFD Home WOD group as well! Remember to email rebecca@crossfitdimensions.com if you would like daily home WODs emailed directly to you each night. Stay tuned to our website (announcements tab) or Facebook page for daily updates regarding our hours and class schedule.

 

Friday March 20, 2020

 

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

 

Warm-up:

Complete the following with 20 DUBs BETWEEN EVERY EXERCISE:

10 RDLs per leg

20 Lunges

30 Hollow Rocks

10 Squat Jumps

10 Flag Push-ups

10 Ring Rows

 

WOD:

 

For time:

30 Deadlifts @ 60%

30 DB Push Press 20/35

3 Knotted Rope Climbs

20 Deadlifts at 70% 1RM

20 DB Renegade Row with push-up (push-up + row right + row left = 1)

2 Regular Rope Climbs

10 Deadlifts at 80% 1RM

10 Devil’s Press

1 Legless Rope Climb

 

Record total time and weights used for deadlifts

 

 

 

Please reload

Featured Posts

Friday's "Pandemic" WOD...join us on ZOOM at 7am!

April 2, 2020

1/10
Please reload

Recent Posts

March 29, 2020

March 25, 2020

Please reload

Archive