Daily Workout

May 20, 2013

Tuesday May 21, 2013

Derrick has been working hard to improve his technique on his Overhead Squat! __ Happy Birthday Dave (on the 15th)! Post Birthday wishes to comments. __ Have you been eyeing any of the Free Motion CFD apparel?! Well great news, it’s all 50% off for a limited time! Come get that jacket or pair of shorts at a sweet deal! […]
May 19, 2013

Monday May 20, 2013

Katie and Chelsea are just a few of the amazing, strong girls at CFD! __ WOD Core Work: A) 3×10 Strict Toes to Bar B) 3×10 Glute Ham Raises Then Three rounds for time of: 400 Meter Run 15 Hand-Release Push-ups 25 Kettlebell Swings (Advanced: 2/1.5 pood) (Intermediate: 1.5/1 pood) (Beginner: 35/25#) __ CrossFit – Beauty in Strength
May 17, 2013

Saturday May 18, 2013

  WOD “Saturday Teamwork” In teams of four, complete as many rounds and reps as possible in 24 minutes of: 200 Meter Run with LG/SM Sandbag Hand Realease Push-Ups x 20 reps Walking Lunges with Dumbbells x 25 Yards Slam Balls x 20 reps Teams must rotate stations as a team, with only one team member working at each station. […]
May 16, 2013

Friday May 17, 2013

Mauree’s back and still knows how to rock an Overhead Squat! __ It’s Benchmark Friday! __ Benchmark WOD “Lumberjack 20″ Compare to 12/5/09 20 Deadlifts (275/185lbs) Run 400 meters 20 Kettlebell Swings (2/1.5 pood) Run 400 meters 20 Overhead Squats (115/75 lbs) Run 400 meters 20 Burpees 🙂 Run 400 meters 20 Pull-Ups (Chest to Bar) Run 400 meters 20 […]