Skill
3x Through Each
1 Min Plank Hold
1 Min Handstand Hold
1 Min L-Sit
WOD
AMRAP in 12 Minutes of
3-6-9-12-15 …
Burpees over the bar
Squat Clean 135/95lbs
Off Ramp WOD
AMRAP in 12 Minutes of
3-6-9-12-15 …
Burpees
Medicine Ball Cleans
Month: August 2013
-
August 2, 2013
-
August 1, 2013
HELEN!
Today at noon will be our dear Helen’s last class! I will never forget Helen’s first day in the gym when she showed up after taking a spill on her bike in need of a few bandaids and a ride home! She’s come such a long way since then!! She’s recently hit PR’s in just about every lift and will be leaving CFD a much stronger girl with quite a few CrossFit WODs under her belt! Helen, you will be missed!! We are so proud of how hard you’ve worked and how far you’ve come! We hope you will continue to train hard when you go home and we know you will only continue to get stronger! CFD loves you!!Strength
Deadlift 5×2 ~ 80% of 1RM
If you are new to deadlifting work up to a moderately heavy weight in sets of 3-5.
WOD
“Heavy Helen”
3 rounds for time.
400M Run
21 Kettlebell Swings 32/24kg
12 CTB Pull-UpsOff Ramp WOD
“Helen”
3 rounds for time.
400M Run
21 Kettlebell Swings 24/16kg
12 Pull-UpsScale appropriately, swing a kettlebell that is manageable for you do jumping or banded pull-ups if you haven’t got your kip down.