Category: Workout of the Day

Strength

100M Run @70%
100M Run @80%
100M Run @90%

then

EMOM for 10 Minutes

100M Sprint (Go all out and rest the remaining minute)

WOD

For time:

21-15-9 

Power Cleans 135/95lbs
Burpee Box Jump 24/20″

Remember we offer a 4:45 class today!  Come in and help welcome Sophie to the CFD coaching staff! This will be her first class coaching on her own and we know she’s going to do great! 

Strength

Twice through each of the following 5 styles for Max effort of strict pullups, adjusting grip for each set.

Normal Grip
Reverse Grip
Narrow Grip
Wide Grip
Switch Grip

Which grip was your strongest?

WOD

AMRAP in 15 minutes

200M Run
21 Kettlebell Swings 24/16kg
21 Air Squats

Strength 

Working from the floor
EMOM  3 Front squats ~ 80%  of your 1 RM Power Clean

WOD 1 

AMRAP 5 Min

10 Dumbell Thrusters
10 Toes To Bar

Rest and regroup 

WOD 2

AMRAP 5 Min

12 Kettlebell Snatch 24/16kg
6 Pistols

Hey All! It’s Tuesday! Remember that our 5:30 class is dedicated to Olympic Lifting. Regular CrossFit Classes are at 4:45 or 6:30! 

Evening classes have been super full lately!  We love having all of you in the gym and we want to thank you all for being patient with us while we work on making changes to bring you guys the best gym we possibly can!  Thank you for your continued willingness to share your space/barbells/platforms etc. YOU ALL make CFD an amazing place! 

Strength

3 Sets for Max Effort of
Strict HSPU
3×5 Weighted Push-ups
3×5 Strict Weighted Dips

WOD

for time

400M run Then

3 rounds of 

9  Push Press 115/75
12 Box Jumps 
15 Mountain Climbers (2 Count)

then 400M run

Strength

Deadlift 5×1 

WOD

Tabata Wall Ball

REST 1 MIN

Tabata Burpee Bottoms

REST 1 MIN

Tabata Row Calories

REST 1MIN 

Tabata Barrier jump

REST 1MIN

Tabata KB Swings

Score is lowest number for each event. 

It’s SUPERBOWL SUNDAY!! 

We came up with a little something for you to do before you spend the day watching the game and probably eating too much:) Have fun! 

WOD

49 Burpees
49 Squats 45/35lbs
49 DU’s
49 Power Cleans 45/35lbs (bar must pass below knees)
49 Situps
49 Snatches 45/35lbs (bar must pass below knees)
49 Push Ups

Skill

3x3 Skin The Cat or

3×5 Strictest Knees To Elbows
3×5 Barbell Roll Out.

WOD

Pick two plates and get to know them very well, you’ll hang on to them for all of the movements in the WOD today!

200M Pinch Plate 25/15lbs (each hand)
30 Squats 50/30lbs (hold the plates anyway you want)
25M OH Lunge 50/30lbs
30 Burpee Jump to Plates
25M OH Lunge 50/30lbs
30 Squats 50/30lbs
200M Pinch Plate 25/15lbs 

Skill

Working from the floor:

EMOM  for 10 minutes 3 OHS @ 70 ~  80% of 1RM Snatch

WOD

3 Rounds for time of

18 Wall ball 20/14lbs
12  Box Jumps 24/20″
6 CTB Pull-Ups

Remember we have a 4:45 class available every Tuesday and Thursday.  We hope to see some of you there today!

Strength

Push Press 5×2

WOD

AMRAP in 5 minutes 
3 Deadlifts 315/205lbs (or 80% of your 1 RM)
6 Clapping Pushups 

REST 1 minute then 

AMRAP in 2 minutes
Lunge Jumps

REST 1 minute then

AMRAP in 2 minutes
Kettlebell Swing 24/16kg

A few announcements:

We have had some huge classes lately! This is super exciting, but we know that at times it can feel crowded. Please know that we are working on a long term solution to better accomodate our growing CFD family! We appreciate your patience and willingness to share bars/platforms/space etc. Keep showing up and working hard! You all make CFD so great!

On another note, registration for the Opens starts today!! You can register and create a profile for yourself at  https://games.crossfit.com/mygames/ If you have questions about what the Opens are or are still deciding if this is something you want to do, come to a quick info meeting on Sunday at 10:30 am. Kirsten will be there to answer any questions you have and to explain the process of the Open Workouts. It really is a great way to challenge yourself and it’s also a ton of fun!

Skill

Use 10 Minutes 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  becomes 10-15-20-15-10.

WOD

AMRAP in 20 Minutes.

10 Toes To Bar
10 Power Cleans 95/65 lbs
10 Squats 95/65 lbs