Warm Up:
CFCDA+
hip mobility
db shoulder prep
Skill:
Bulgarian split squat 4×12, ascending
WOD: Walk faster, please.
Teams of 2; one farmer walks while the other works.
3 200m walks per person, with three separate work stations:
1. push press 95/65#
2. front squat 95/65#
3. man maker 30/20#
Rx weight 1/3 bodyweight for the farmer walk, Rx+ 1/2 bodyweight
Warm up:
CFCDA+
5′ turkish get up
2 lengths OH lunge, KB right hand
2 lengths OH lunge, KB left hand
Skill:
KB skillz
WOD: The Count
10-9-8-7-6-5-4-3-2-1 reps of:
KB snatch L & R
burpee
pull-up (Rx+ chest to bar)
Warm Up:
CFCDA+
Team up: get 120 hollow rocks and 120 high-knees (2-count)
Skill:
10′ to find a heavy pull-up (palm out grip)
-start with scap slides, work up from strict pull up.
-do negatives if you don’t have pull ups.
-Accrue 50 kettle bell swings (russian) during the 10 minutes.
WOD: Team-bata!
Teams of two: alternate every two tabata cycles, 12 cycles per round:
-squat
-airdyne
-up down
-shuttle run
2′ between stations
Warm Up:
CFCDA+
med ball run 200m
med ball squat toss run 200m
farmer walk 200m
overhead walk 200m
Skill:
Take 20′ to find a heavy clean & jerk
WOD: Jive Turkey
25-20-15-10-5 reps of squat-box jump-toe to bar
Compare to 2.8.12
Warm Up:
CFCDA+
Run 2 short laps: backward/forwards and high knee/skips
Scap slides x15
Glute Activation
Skill:
Sumo Deadlift 5-5-5-5 ascending
7-10 strict toe to bar between sets
WOD: The Buddy Crusher
Teams of two, switching every 45″. 4 rounds each per station, 90″ between stations.
A1. jump squat (Rx+ use 45/35# barbell)
A2. body saw
B1. mountain climber
B2. push up (Rx+ elevate feet)
C1. jump rope (Rx+ double under)
C2. ring row (Rx+ elevate feet)
“Rep It Out Fast!”
In teams of 3 with 1 person working at a time, AMRAP in 32 minutes
20 Ring Rows (knees bent)
20 Star Jumpers
20 KBS @ 53/35#
20 Pushups
Partner A will do the 20 ring rows
Then, partner B will do the 20 star jumpers
Then, Partner C will do the 20 KBS,
Then Partner A will do the 20 pushups. That’s 1 round.
Now, Partner B starts the next round. Move fast and go in order. When A is going, B should be at the next station and ready to rock.
Warmup:
Take 8 minutes to work on double unders
During that time, squeeze in 4 sets of 15 DB Swimmers
Skill:
5 Sets:
Bent Row x 8-10, ascending (click for demo)
Ab Disc x 1
WOD:
“TGIF Chipper”
1k Row
15 Burpees
50 Lunges
15 Burpees
50 Box Jumps
15 Burpees
50 Situps
15 Burpees
1830 crew, staying classy
Jordan, elevated.
Warmup:
3 sets
Hip Flexor Stretch
Broad Jump down and back
KBS x 15 (light)
Skill:
Take 20 minutes to build to a heavy set of 5 on the Deadlift (hand release at bottom).
Between each set, do 7-10 strict knees to elbows.
WOD:
“Melt Your Face Off”
EMOTM for 12 minutes, do 5 deadlifts and 7 barfacing burpees.
Loading should be 60% of the day’s heaviest set. Feet together when jumping over the bar.
Warmup:
Ladder Drills
Skill:
AMRAP 10 minutes Turkish Getups
Smooth and methodical without stopping, don’t go fast. Suggested weight 35/26#
WOD:
“How Fast Can You Go For 3 Minutes?”
AMRAP 3 minutes 8 clapping pushups, 10 Jumping Goblet Squat @ 53/35#
Rest 3 minutes
AMRAP 3 minutes 8 clapping pushups, 10 Jumping Goblet Squats
Rest 3 minutes
AMRAP 3 minutes 8 pushups (no clap), 10 Jump Squats (no weight)
Rest 3 minutes
AMRAP 3 minutes 8 pushups, 10 Jump Squats
Partner up for the workout and alternate rounds.
Warmup:
Coach led shoulder mobility and OHS prep.
Skill: OHS 5-5-5-5, from the ground
WOD:
“Nancy”
5 Rounds for Time
400 m Run
15 OHS 95/65#
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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