Strength WOD Front Squat 1 RM 3 RFT: Run 400m 7 Deadlifts (275/185#) 14 Box Jump Overs
15 minute AMRAP: KB Swings (55/35#) T2B DU’s/3x singles Athletes will do a round of 3, 6, 9, 12, 15, and continue going up until 15 mins is up.
“Jackie” For Time: Row 1000m Thrusters (45#) Pullups
5 Rounds for time: 10 Clean and Jerks (135/95#) 10 Burpee Pullups Burpee Pullup = burpee then jump into a pullup
Part A Power Snatch 5×5 TnG (Touch and go) *Athletes should increase weight each if round if able. All reps must be TnG without weight resting on the ground at anytime. Part B 8x400m Run *All runs will start every 3:00 if you finish under 2:00 or 3:30 if you finish after 3:30.
Thursday’s WOD 4 rounds for time: 25 Wall balls (20/15#) 25 Ring Dips 25 Double unders/3x singles plus 7 burpees Friday’s WOD 3 Rounds for time: 30 Hand release pushups 30 Calories rowed 30 KBS(70/44#)
5 Rounds for time: 20 Burpees 15 Medball cleans/Hang cleans Run 400m It is the trainers of CFDS responsibility to help the clients reach the goals no matter how small or large the may be. These trainers will do whatever it takes to teach the movements of CrossFit to the clients. These trainers will also […]
20 Minute AMRAP: 10 Thrusters (95/75#) 10 Pull-ups
16 Min AMRAP: 7 Ground 2 Overhead (115/75#) 12 Toes 2 Bar 30 DU’s/60 singles *This Saturday starting at 8:30am there will be a Open House for Beginners. If you or some friends are interested in learning more about the CrossFit Program, stop by for a good introduction class. The class will last […]
EMOTM X 18 Minutes plus a little extra (YOKE!!!!!) Odd Minute: Goats #1 Even Minute: Goats #2 *Athletes should chose 2 movements they feel are not the best movements for them. These movements can be pull-ups, HSPU, handstand holds, cleans, snatches, double-unders, etc. “Find your weaknesses, make friends with them, and then beat […]