Daily Workout

March 1, 2017
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Thursday March 2, 2017

Kelli and Leonor working their way through Open WOD 17.1, what an inspiration these two ladies are to all of us! __ WOD Option 1: “Goat Day” EMOMx 20: Odd Min: Movement 1 Even Min: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn […]
February 28, 2017
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Wednesday March 1, 2017

Chris has only been CrossFitting for a little over a month and is already involved in the Open! The Open is for everyone from the experienced athlete to the brand new CrossFitter! __ WOD “Tune-Up” EMOM x 16: Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″) Min 2: 15/12 Calorie Bike Min 3: 7 Wallballs (20/14#) + 7 […]
February 27, 2017
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Tuesday February 28, 2017

The CFD crew right after the last heat of 17.1! Great job to everyone that participated! __ WOD “Front Line” 3 Rounds: 400 Meter Row (Sub with Bike or Run if needed) 21 Hang Power Cleans (115/80#) 18 Step-Back Lunges (115/80#) 15 Over-the-Bar Burpees Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration […]
February 26, 2017
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Monday February 27, 2017

Ian working his way through the Dumbbell Snatches during Friday’s Open 17.1! __ WOD “Stop & Go” AMRAP 4: 30 Double-unders 15 Power Snatch (75/55#) Rest 4:00 AMRAP 4: 30 Double-unders 12 Power Snatch (95/65#) Rest 4:00 AMRAP 4: 30 Double-unders 9 Power Snatch (115/80#) Interval training to start the week. Given how we have equal part rest to work […]