Monday September 24, 2018

Sep 23rd, 2018

Category: CrossFit CDR

Monday September 24, 2018

Save the Dates

October 13th- Barbells for Boobs

CDR Bingo – Oct 13-29th

Halloween Dress up day to class – Oct 29th

Monday, Sep-24-2018
Banded Hips-Jumps
Strength: 2 RM BS
WOD: “Aint no Snickers Bar
3RFT
10 Power Cleans 115/75
10 Front Squat
10 Push Press

 

Tuesday, Sep-25-2018
EMOM-12
ODD: Row 200
Even: 12 Thruster DB
Skill: Max Rope Climbs 7 min
3 person teams
WOD: “Pump it up”
E3M x5
Assault 15/10
15/10 RIng Push ups
5 MU

 

Wednesday, Sep-26-2018
2×10 B. Split Squat
2×10 Strict TTB
2×1 length plank Pushup walk
Hero WOD: Saman
8 Rounds
13-Deadlift 185/125
17- Wall Balls 20/14
Run 400m
** Will need 15 min to warm up

** 25 min for WOD

 

Thursday, Sep-27-2018
OHS Prep
Strength/Skill: Tempo OHS 10.10
Heavier than last week
WOD: “The Little Engine that Could”
AMRAP 18
18 Burpee Box Jump Overs 24/20
18 Toes to Bar
18 Calories of choice

 

Friday, Sep-28-2018
Rendition #2 of Relay Races
 
WOD: Team it Up
For Time complete (3 person team)
200 SIt Ups of Choice
200 Hang Power Snatch 95/65
200 Assault Calories

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