“Sledding/Biking”
In teams of three, AMRAP 30 minutes:
Partner A will be Airdyning
Partner B will be doing a sled drag down and back the entire length of the gym
Partner C will be resting and yelling at the Parter A to pedal faster
When the sledder returns, the team rotates. Use roughly half BW.
Every year in May, members of CrossFit CDA migrate to CrossFit Spokane to suffer together in honor of Llythnaniele Fender. Fender was a resident of Spokane, and his mother is a member at CF Spokane. It is a very moving experience to suffer in honor of someone who fought for this country and paid the ultimate sacrifice.
CFCDA athletes will meet at CF Spokane this Saturday at 9 am for the Fender WOD. CF Spokane is located right off Division on Augusta St.
I apologize for the short notice, we literally just found out the memorial WOD is tomorrow (typically it is on Memorial Day, but that conflicted with Regionals this year). For this reason, we will have normal hours at our gym, but I highly encourage you to make the short drive and honor this young man.
Warmup:
2 sets
10 Hanging Scap Slides
10 DB Swimmers
20 sec Chin Over Bar Hang
Skill:
Get 40 reps of one of the following:
L-Pullup
Deadhang Pullup
Or get 25 negatives
WOD – Know Your Engine:
Part A
Airdyne
30” @ 90% effort
30” @ 50% effort
x 10
Record total cals. (free month if you hit 300)
Rest 5’
Part B
AMRAP 10’
Turkish Getups 35/26#
-Tight and controlled on these, goal is continuous movement.
Need some coaching on getting some serious weight overhead? Sign up for the 8 am Specialty Class! Coach Derek will be leading 10 lucky athletes through a good jerk session…er, um, never mind…
Sign ups will now be done online- just go to the “class schedule” tab up top, click on the specialty class, and you’ll we walked through the log in process to reserve your spot. Hurry, only 10 spots available!
Warmup:
Shoulder Mobility
Skill:
15 minutes to work on the snatch balance
WOD – Hurry Up, Grasshopper!:
Partners, alternate each round for a total of 20 rounds:
6 OHS @ 95/65#
10 Barbell Straddle Hops
10 Grasshoppers (2 count)
Warmup:
P-Chain Warmup
Skill:
4 sets
KBS x 20 (heavy)
-Rest 30 sec
Concentric Box Jump x 6
-Rest 60 sec
WOD:
Tabata Pushup x 8
Tabata Double Under x 8
Warmup:
OH Lunge 50 steps 25/45#
Skill:
4 sets
One arm DB row @ ¼ BW, max reps minus 3,
Strict TTB, 8-10 reps
WOD – The Stranger:
10!
Single arm DB Thruster @ ¼ BW
Burpee over box jump 24/20”
-Start with your weak arm and switch every round
Run Squad, if you haven’t heard, the group is meeting at Mineral Ridge tomorrow (Tuesday) for a trail run! This is open to everyone; if you want more info on the Run Squad check the “Programs” tab up top.
Heeeeee's BAAAAACK!
Warmup:
Arm DROMS
Front lever skill work (partners spot)
Skill:
Line Drills – Run Warmup
-Frankenstein Walk x 2
-Butt Kickers x 2
-High Knee March x 2
-High Knee to Sprint x 4
WOD – 1 Mile Test:
Safeway Run (1 mile)
Followed by 1 attempt of max rep pullups
-After finishing the run, you have exactly 20 seconds to mount the pullup bar. Score is run time + pullups. Ex: 5:15 + 42
8:00-8:20 Waiver signing, Warm Up
8:20-8:50 Max Effort Deadlift
8:50-9:05 prep for WOD
9:05-9:35 RELAY FOR LIFE WOD 30′ AMRAP:
200m weighted walk (2/3 BW, 2 per team) CANNOT DROP WEIGHT
150 up downs
100 pushups
50 partner box jump (24/20)
25 strict pullups
Team MUST stay together! All four team members go for the walk and can hand off the weights or carry as a team (weights can be kettlebells, dumbells, single dumbell, or bar bell loaded). Once back into the gym, the team must complete all burpees then pushups, but only 2 athletes can work at a time. 2 boxes will be set up so that all 4 athletes can do the 50 (combined) partner box jumps. Lastly, the team must complete 25 dead hang pullups, with only 2 athletes working at a time. REPEAT!
The scoring will be the cumulative max effort poundage for deadlift plus the total completed reps of the WOD. 20 points will be subtracted for each time the weight drops on the walk.
9:35-10:00 put weights away and stretch.
Prizes go to the top scoring team as well as the team with most spirited team (must be separate teams).
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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