Category: Workout of the Day

Skill

Kipping skills practice.

Work on refining your kipping or butterfly pull-up and/or muscle-up on bar and rings.  

WOD

200M Farmer Carry 
10-1 Clapping Push-Ups
1-10 Box Jumps 24/20in
200M Farmer Carry 

Remember it’s Tuesday! 5:30 class is dedicated to Olympic lifting! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight!

Strength

8×3 Weighted Dips

WOD

800M Run
20 Situps
10 Dumbell Thrusters 45/30lbs
400M Run
25 Situps
15 Dumbell Thrusters
200M Run
30 Situps
20 Dumbell Thrusters

Congrats to everyone who got through 13.1 this week! It was really impressive to watch you all work SO hard!! Great work CFD!! 

Strength 

EMOM 10 MIN 3 Power Clean  ~ 75% of 1 RM

WOD

AMPRAP in 10 Minutes

20 Kettlebell Swings 24/16
10 Deadlifts 225/155

Skill

Use 10 Min to establish a new PR at an Unbroken Double Under Pyramid.

Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

WOD

“Cindy”

AMRAP in 20 Minutes

of 

5 Pull-Ups
10 Push-Ups
15 Squats

Reminder that Open WOD 13.1 is happening today at CFD! Show up by noon to get ready to warm up, get a heat assignment and go over the standards for judging. Can’t wait to watch everyone go hard!

Skill

2K Meter Row for Time

WOD

AMRAP in 8 minutes of 

10 Power Cleans 115/75lbs
10 Front Squats
10 Push Press
10 Back Squat
10 Push Press
10 Deadlifts

Awesome job to everyone who has hit Open WOD 13.1 so far! You guys are doing great! We’ll see the rest of you on Saturday to get this one done! Show up at noon to start getting warmed up and get assigned to a heat. We will need everyone to help judge eachother as well.  If you are competing in the Open and haven’t already read this post,  Read it now! It will hopefully answer any questions/concerns you are having about the Opens and will give you an idea of what to expect over the next 5 weeks. Rest, Mobilize and hydrate! We’ll see you Saturday! 

Strength

Back Squat 5×2  ~ 80% of your max

WOD

21 Hang Power Clean 95/65lbs
15 Pistols
18 Hang Power Clean 95/65lbs
12 Pistols
15  Hang Power Clean 95/65lbs
9 Pistols

Strength

1RM Snatch

WOD

EMOM  for 12 Minutes

5 Kettlebell Snatch (switching arms each round)
15 Squats
Max Pushups

Your score is your total number of pushups.

Tonight the 5:30 class with have special guest Mark Bell from Super Training gym in Sacramento.  This class will run differently than other classes for the day.  Show up ready to lift heavy and get some help with your deadlift! Mark is one of the best in Power Lifting and we are really lucky to have him coming out! This class may run a little over an hour, but the 6:30 class will still run as usual.  Hope to see you guys! 

Strength

1RM Weighted Pull-up

or 5×3 with as little resistance as possible.

WOD

5 rounds for Time

30 Double Unders
10 Deadlifts 185/135lbs

Oh ya. The first Open WOD will be released today at 5 pm! Check the website for more info about what to expect from the 2013 Opens! 

Strength

1RM Split Jerk

WOD

3 rounds for time of

20 Kettlebell Swings 24/16kg
20 Toes-To-Bar
200M Run

Also, Don’t forget Weightlifting club is tonight at 5:30!  We focus on the Snatch and Clean & Jerk.  WOD times are at 4:45 and 6:30!

Thanks to everyone who helped, offered help or stopped by this weekend! We can’t wait for you guys to see the finished product! Have fun breaking in the new gear!

Strength

Working from the floor.

EMOM  For 8 Minutes do 2 Front squats ~ 85%  of 1 RM Power Clean

WOD

AMRAP in 15 minutes

3-6-9-12… of 

Burpee
Games standard Box Jump 24/20″ (no pogo)
Pull- Up