Find your fittest self
Thanks to everyone who came out yesterday to celebrate the end of Open! You all made it such a great day! If you haven’t done 13.5 yet the last available time to do it will be at 10 am at CFD. Don’t forget to submit your scores by 5 pm!
Strength
1RM Clean
WOD
400M Farmer Carry buy in
Then 3 rounds of
21 KB Swings 24/16 kg
15 Burpees
Open WOD 13.5 is going down today at noon! We will be BBQ’ing and celebrating the end of the Open after everyone completes the workout! Feel free to come even if you didn’t participate in the Open this year! The more the merrier! We’re so proud of all of you for all the work you have put in over the last 5 weeks!
Skill
Kipping skills practice, Work on refining your kipping or butterfly pull-up and/or muscle-up on bar or rings.
WOD
800M Run
50 Kettlebell Snatch 24/16kg
50 Sit-ups
50 Pull-Ups
50 Push-ups
80 Double Unders
Strength
5×2 Back Squat
5 Rounds with 1 Minute on each station
1 Minute rest between each round.
WOD
Row for Calories
Wall Ball 20/14lbs
Plank Hold
Strength
8×3 Strict Pull-ups
Use as much resistance as possible without going to failure.
WOD
3 Rounds for Time of
400M Run
15 Deadlifts 225/155lbs
10 Handstand Pushups
Strength
1RM Power Snatch
WOD
For time:
21-15-9 reps of
Kettlebell Swing 24/16kg
Box Jump 24/20″
This is a great workout to challenge yourself with a heavier kettlebell and a higher box. You can add height to any box with plates. Watch your step though, that first jump is going to feel really far away!
Strength
1RM Split Jerk
WOD
AMRAP 10 Minutes
10 Burpees
30 Double Unders
Happy Monday! Remember our new 8 am class starts today! This class will run on Mondays and Wednesdays only. Hope to see some of you there!
Strength
Deadlift 5×2
WOD
10-1 CTB Pullups
1-10 Front Squat 185/135lbs
200M Run between each round
Happy Easter! CFD will be open for normal class hours at 11 and 12 today. There will NOT be a free intro class today at 1:00. If you still need to do 13.4, Kirsten will be at the gym from 9:30-11.
Strength
5×3 Overhead Squat
WOD
AMRAP in 10 Minutes of
15 Box Jumps 24/20inch
10 Renegade Row 40/30lbs
Skill
3 Rounds of
1 Minute L-Sit,
1 Minute Handstand Hold
10 Hollow Body CTB Chin Ups
1 Minute Plank Hold
Rest as needed
WOD
AMRAP in 7 Minutes of
3,6,9,12,15,18,21 …
Clean and Jerk 135/95lb
Toes To Bar
Happy Birthday Liat! In honor of Liat’s birthday we’re doing “Annie” today! Here’s your chance to put those double unders to the test that we’ve seen you all working on lately! And if you see Liat, make sure you wish her a happy birthday!
OPEN WOD STUFF: There will be a group of people doing 13.4 today during the 10:30-12 Open gym. If you can not make it on Saturday and would like to get the WOD done early show up by 10:30 today. If you can not make our normal Saturday Open WOD time or the Sunday morning make up time you MUST email Kirsten to set up a different time to do it. Just a reminder that you can not show up without a scheduled time with me to do the WOD. Email kirsten@crossfitdavis.com with any questions.
Strength
EMOM 10 Minutes
3 Power Snatch ~ 70% of 1RM
WOD
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups