Warmup:
Ladders
Skill:
3 Sets
1 Arm DB Row x 15
Ab Disc down and back
WOD:
“Football Gone Bad”
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
Warmup:
Glute Activation
Skill:
Deadlift, Heavy Single
WOD:
8 Rounds
10 DL 135/95#
30 Bicycle Jumps
Junk Yard Dog gets a body going!
Warmup:
Burgener WU
Skill:
Hang Squat Clean 5-5-3-3-3
WOD:
“The Bear”
3 Sets of the complex:
Hang Clean
Front Squat
Push Press
Back Squat
Push Press
x 7
Keeping the kiddies safe and happy
Warmup:
KB Warmup
-Windmill
-Armbar Stretch
Skill: DB Press Complex, 5 sets
4 Press/3 Push Press/2 Push Jerk
WOD:
“Go Hard or Go Home”
Tabata Airdyne x 8
After School Athletes, getting ready to get to work!
Opha Mae, checking depth
Stretching the bidness
Warmup:
Active/Passive Lat Pulls
Skill:
Deadhang Pullup or Low Ring Row
5 sets, go 2 reps short of failure
10 Hollow Rocks between each set
WOD:
“Real Ugly, Real Fast”
Minute 1: Complete 60 Squats
Minute 2: Complete a kipping pullup for every squat you missed the first minute.
Complete this for 8 minutes.
WOD:
Teams of 2:
Each athlete is responsible for 1000m of rowing (broken up into two 500m increments), 100/80 cals on the AirDyne (broken into two 50/40 cal increments), and 50 burpees (broken into two 25 calorie increments)
When rowing: partner who is not rowing completes as many reps of 10 situp/30 double under (90 singles) as possible
When riding: partner who is not riding completes as many reps of 10 push up/15 squat as possible
When slamming da burpee: partner who is not burping completes as many reps of 10 box jump/15 mountain climber as possible
>Overly Complicated Scoring System will be applied
>Only switch exercises once you have completed your allotted distance/cal/burpees
>Count every rep!
Instructor led warmdown to follow
Thrusters!
Miller, prepping for the Marines!
Summer and Ivory, moving some weight!
Warm Up:
CFCDA+
2 rounds of
Scap Push Up,15 reps
Ring Row (perfect form), 10 reps
Pistol, 10 reps each leg
Skill:
Double Under clinic! Advanced athletes, perform 3 attempts for max consecutive DU’s.
WOD:
“1+1=FUN”
20-15-10-5 reps of:
Thruster @ 115/85#
Chest to Bar Pull Up to Toe to Bar (1+1=1 rep)
Compare to 11.2.2011
Instructor led warmdown to follow
Warm Up:
CFCDA+
DB shoulder pre-hab (instructor-led)
Skill:
Alternate 3 sets of
Crazy Ivan, 20 touches each side
Ring Roll Out, 10 reps
WOD:
“Coffin Nail”
Alternate between:
3x500m sprint on the erg
3×75/50 cals on the airdyne
Instructor led warmdown to follow
Nothing like the feeling you get after a great workout!
Congrats to Jacer on your first Rx today!
Lindsay's 50th, he got a rousing "happy birthday" from the whole class!
Warm Up:
CFCDA+
2 rounds of:
Crossover Plank, 10 reps each direction
Depth Jump, 10 reps for height
Skill:
Learn the Bent Press, then
Turkish Get Ups, shoot for a PR!
WOD:
“Constancy”
Teams of two, 10 rounds each:
5 DB Ground to Overhead @ 1/3 BW
10m Bear Crawl (Rx) or Ab Disc (Rx+)
10 KB Swing @ 70/53#
10m Broad Jump
Instructor led warmdown to follow
Sumo Mandy, getting set to pull 205#
Huzzah!
Warmup:
CFCDA+
30m Walking Spidermans
30m Cradle Walks
DB swimmers, 2×15
Skill:
Sumo Stance Deadlift, build to a heavy set of five.
WOD:
“One and Done” (some athletes do this without the clock, perfect ROM)
One round of:
75 Box Jump
50 Push Up
75 Wall ball
Instructor led warmdown to follow
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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