Category: Workout of the Day

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 

Strength

Work up to a Bodyweight Squat Clean then

For Time

10x  Bodyweight Squat Cleans

WOD

75 Burpees for time

Perform 10 Kettlebell Swings at the top of every minute  (starting at 0:00)

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