Category: Workout of the Day

Strength

Deadlift 5×1

WOD

3 Rounds for time of 
20 Burpees Over The Bar
10 Power Cleans 135/95lbs

Remember, Tonight’s 5:30 class is Olympic Lifting! Regular CrossFit classes at 4:45 and 6:30!

Strength

1RM Push Press

WOD

3 Rounds of 1 Minute on each station. Rest 1 Minute Between Rounds

Wall Ball 20/14lbs
Sit Ups
Overhead Squats 45/35lbs
Push Ups
Kettlebell Snatch

Reminder that we have an 8 am class on Mondays and Wednesdays! Hope to see some of you there! 

Strength

Back Squat 5×1

WOD

AMRAP in 15 Minutes

5 Dumbell Push Press 40/30lbs
10 Weighted Step Ups 40/30lbs
15 2-Count Mountain Climbers

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