Daily Workout

July 18, 2017

Wednesday July 19, 2017

All you adults had better watch out, the kids are coming for you! __ WOD “Tread Water” For time: 2k Row 150 Double Unders 10 Rounds of “Cindy” *1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition […]
July 17, 2017

Tuesday July 18, 2017

Nick and Fitzy are fighting it out on the Rope! __ Happy Birthday Alia! __ WOD “Play Dead” AMRAP 5: 600 meter Run Buy-In 12 Deadlifts (185/135) 12 Barbell Burpees 🙂 Rest 5:00 AMRAP 5: 400 meter Run Buy-In 9 Deadlifts (225/155) 9 Barbell Burpees 🙂 Rest 5:00 AMRAP 5: 200 meter Run Buy-In 6 Deadlifts (275/185) 6 Barbell Burpees […]
July 16, 2017

Monday July 17, 2017

It’s aways a good time when Lauren’s family comes in town! Thanks Walker family for making CFD your second CrossFit home! __ WOD Strength: Take 15 minutes to work up to a heavy 1 rep Overhead Squat Conditioning: “Run Up” 27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55) “Life consists not in holding good cards but in playing those […]
July 15, 2017

Sunday July 16, 2017

The 8am getting after it on Wednesday! __ Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD “Super Swole Sunday” 4 Rounds (building in weight): 12 DB Bench Press 12 DB Bent Over Rows (each arm) 12 DB Reverse Lunges (50’s/35’s, hang) “Stay true to yourself, yet always be open to learn. Work hard, and […]