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.
Great work by everyone who came to the Relay For Life Fundraiser WOD on Saturday! We had an AWESOME showing and raised $500 in just 2 hours. Congrats to the winning team, Team Bardenay!
So far, we have raised over $1150 for the Relay For Life! Remember, you can still sign up to be on the team who walks on June 1-2. We will have a BBQ, music, lounge area, etc. So come hang out!
To donate more or to sign up for team, click here.
Team Bardenay showing off their Up Downs!
Vicki, Mark, Peter, Carson and cheerleader Dior!
Vicki and Lianna made it look easy!
Fire up them glutes!
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).
knowledge, dropped.
Join us Friday May 11th at 6:30 pm for another great discussion with Dr. Brittany Burns! Learn about the difference between a food allergy and a food intolerance. Dr. Brittany will be reviewing the role food plays in many common ailments, including acne, IBS, recurrent sinusitis, seasonal allergies, migraines, and more!
This class is FREE for CFCd’A members and family, so if you are one of the many athletes who is fighting the good fight to stay paleo in a household that is not paleo-friendly, bring your family along and educate them! As usual, there will be a short lecture followed by a Q&A session.
Check out Brittany’s website here for more info!
FRIDAY:
Warm Up:
2 rounds:
Snatch grip DL x10
Snatch High Pull x10
Muscle Snatch x10
Snatch Balance x10
Skill:
Snatch to OHS 5×5
Finish with run medley 400m
Jonathan and Derek’s Balls
Teams of 2:
Run 10×400, alternating
Teammate who is not running does AMRAP wall ball
O.C.S.S. in effect! (time to complete/reps completed)
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).
THURSDAY
Warm Up:
2 rounds of:
Hollow rock x25
Inch worm 10m
glute bridge x10
bound 10m
Skill:
Sumo Deadlift 10-1
Tall Box Jump 10-1
Simple Math
10’ AMRAP:
1-1, 2-2, 3-3, 4-4, 5-5…
Toe to Bar
Burpee
WEDNESDAY:
Warm Up:
2 rounds:
Run 400m (200 backwards)
30 squats
20 push up to renegade row
Skill:
Rope climbs!
Team Relay Medley
Teams of 2, total your time for the following events:
4x200m run
to
4x200m farmer carry, 1/2 BW (Rx+ 3/4BW)
to
4x200m erg
to
4x200m farmer carry, 1/2 BW (Rx+ 3/4BW)
to
4×30 cal baby sprint
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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