Category: Workout of the Day

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

Hey guys! It’s Tuesday again! That means that the 5:30 pm class is dedicated to Olympic Lifting! If that’s not what you’re looking for, come in at 4:45 or 6:30 for regular classes! 

THE OPENS ARE COMING!!!  If you’re not sure what this means, let me explain. The Opens are an online CrossFit competition that spans over 5 weeks with one workout being released each week.  This competition will lead to regionals for the top 48 men and women and top 30 teams in each region which then leads to the CrossFit Games for those who finish on top of each Region.  The ONLY requirement for competing is that you sign up!  Challenge yourself! See how you measure up next to other CrossFit athletes ALL over the world! It’s a really neat experience and I would suggest to anyone who is thinking about doing it to go for it! And to those of you who are thinking that you can’t do it because you can’t do certain things in CrossFit…you should do it too! We will run workouts one day a week at the gym as a big group! You might PR, you will probably surprise yourself and you will definitely HAVE FUN!! Talk to one of your coaches about it if you have any questions! Registration begins January 30th and the first workout will be released on March 6th. 

{mp4remote}http://od-iphone.crossfit.com/games/iphone/G2013_WhyDoTheOpen_Donofrio.mp4{/mp4remote}

STRENGTH:

Strict weighted Pull-ups 10 x 2

WOD:

20 KB Snatch (10 ea) 24/16KG
800M Run
30 KB Snatch 
400M Run
40 KB Snatch 
200M Run 

Strength

1RM Squat Clean

WOD

4 Rounds of each set.

45 Seconds ON, 15 Seconds REST of

Wall Ball
Burpees
Box Jump
Knees To Elbows (Rings or Bar)

Score is your total reps.

HAPPY BIRTHDAY GRACE!!!

It’s our very own Grace’s birthday today! So at her request today’s WOD will be…GRACE! This is a great WOD, have fun and set a new PR! You can also thank Grace for requesting that there be NO BURPEES in the warm up on her birthday! 

Before we get to the WOD though, your STRENGTH for the day:

FRONT SQUAT 5×3

WOD:

GRACE! 

For Time:

30 Clean and Jerks 95/65

If you’re looking for something to do today, come cheer on the CFD teams that are competing at the SacTown Throwdown today! The heat schedule is here: http://crossfiteastsac.typepad.com/files/std13schedule.pdf.  All info about the event can be found here:http://crossfiteastsac.typepad.com/sactown_throwdown/. You can buy tickets online! Come out and spend the day watching some fun events and hang out!