Category: Workout of the Day

Strength

Back Squat 5×5

WOD

AMRAP in 15 MIN

10 One Arm Kettlebell Squat Clean  32/20kg (5 each arm)
10 HSPU
Run 200M

Strength

5×3 Power Jerk

WOD

3 Rounds for Time

9 Push Press 135/95lbs
12 Box Jumps
15 Kettlebell Swings 24/16kg

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

Deadlift 5×5

WOD

3 Power Cleans 135/95 EMOM For 12 Minutes. 

Do double unders with the remaining time left in each minute. 

Score is total DU’s. 

Presidents Day Schedule REMINDER: There will be NO 5:45 am class on Monday! Other than that class hours are normal for the day.

Strength

6×3 Turkish Get-up (3 ea arm) 

3 times through each AMRAP, alternatiing between the two with 1 Min rest in between.

WOD

AMRAP in 3 Minutes

5 Pull ups
15 Squats

AMRAP in 3 Minutes

10 Push-Up
20 Sit-Ups

HAPPY BIRTHDAY NANCY!!!

Today our very own Nancy turns 50! Come in and help her celebrate with a Filthy Fifty-ish workout. Hope to see everyone at 11 or 12! 

We Love you Nancy!! 

Strength 

1RM Overhead Squat

WOD

20 One-Arm Kettlebell Thrusters (10 ea) 24/16kg
400M Run
30 Kettlebell Snatches (15 ea) 24/16kg
400M Run
40 Kettlebell Swings 24/16kg
400M Run

Strength
Deadlift 5×2 

WOD

AMRAP in 10 minutes

25 Bar facing burpees
15 Snatch 95/65lbs
10 CTB Pulllups

Happy Valentines Day!! Most likely you are all choosing to spend this holiday doing what you love most: CrossFit! We want you to know that we LOVE you guys!! You all make CFD such an amazing place and we feel so lucky to have so many hard working and fun people at our gym! 

Strength/Skill

ROW YOUR HEART OUT!

For time: 1400M Row

When you are not rowing complete the following in any order:

2 Rope  Ascents
10 Tire Flips
5 Stone lifts

WOD

AMRAP in 15 Minutes:

10 Hang Power Clean 115/85 lbs.
20 Squats
50 Double Unders

Strength

5×1 Handstand Negatives.  Lockout the handstand and control your descent as slow as possible. You don’t need to be able to do a handstand push-up to do this movement!

then 

Double Tabata alternating between
Superman Hold and Hollow Body Rocks 

WOD

21-15-12-9-6-3 for time of
Deadlits 165/115lbs

200M Sprint between each round.

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

Strength

Push Press 5×3

WOD

3 Rounds, 1 minute per station of:

Wall Ball 20/14lbs
Pull-Ups 
Overhead Squat (PVC)
Push-ups (Hand Release)
Box Jump 24/20″
1 Min REST