Category: Workout of the Day

Strength

1RM Snatch

WOD

“Loredo”

Six rounds for time or

AMRAP in 24 Minutes.

24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Some of you may know that Coach Drew is working at the new Nutrishop store in Davis. Tomorrow during both morning classes the owner of Nutrishop will be at CFD with different protien samples and will be available to answer any questions you may have about protien or supplements!

Strength

5×1 Back Squat

WOD

In 18 Minutes

1200M Row

then AMRAP of

15  Pull ups
25  Goblet Squats (heavier object in farmer carry)
200M Uneven Farmer Carry

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