April 22, 2019

Tuesday, 4/23

Warm Up3 Rounds20 Jumping Jacks10 Spider Lunges15 Mountain Climbers10 Jump Squats1×400 M Run on last round Met ConEvery 6 Minutes for 30 (5 Rounds)Bike 20/15/10 Cals*Run 400 M30 Double Unders15 Wall Ball * Cals should be highest repeatable number in under 75 secondsScale Double Unders to 60 Single Skips
April 21, 2019

Monday, 4/22

Warm Up3 Rounds12 Alt Bird Dogs6 Hanging Scap Retractions12 Supine Scorpion6 Alt T Push Ups EMOM 16 Minutes (4 Rounds each)A) :45 to accumulate Ring PlankB)  8 Alligator RollsC) Strict Chin Ups (1/3 number from 3 Min Baseline or max in :30, scale to 5 Band assisted or 2-3 Negatives)D)12 […]
April 21, 2019

Programming Preview: Week of 4/22

Monday, 4/22: EMOM & Met Con – DB Hang Clean and Jerk, Push Ups, DB Push Press, and Burpees Tuesday, 4/23: Met Con – Assault Bike, Run, Double Unders, and Wall BallWednesday, 4/24: Deadlift & 3 Round NFT – Core WorkThursday, 4/25: Met Con – Pull Ups, Box Jumps, DB OH […]
April 20, 2019

Sunday, 4/21

Warm Up3 Rounds8 Pause Squats8 Alt Dead Bugs8 Alt Samson Lunges8 Reverse Hand Spider Lunges StrengthPause Back Squat (30 Min)Prep: 1×6 w/ bar, 4×3 working upWork: 6×3 @same weight Team Met ConIn teams of 4:Row 21 Cals eachRow 15 Cals +15 Burpee Box Jumps eachRow 12 Cals +12 Burpee Box […]
April 19, 2019

Bring-a-Friend Day, 4/20

Warm Up3 Rounds10 Squats15 Mountain Climbers10 Alt Samson Lunges15 Jumping Jacks Met Con4 Rounds of 1 Minute work/:30 RestA) Bike for Max CalsB) 12 Burpees, rest remainder of minuteC) Max Ab Mat Sit UpsD) Row for Max CalsE) 12 DB Thrusters, rest remainder of minute (M:50/40/30, W:35/25/20)
April 18, 2019

Friday, 4/19

Warm Up3 Rounds20 Jumping Jacks15 Band Good Mornings10 Spider Lunges5 Hanging Scap Retractions Prep (10 Minutes)1×10 RDL w/bar+5 Pause Squats+5 Kip Swings2×5 Deadlifts+5 Pause Squats+5 Kip Swings1×5 Deadlifts (working weight)+10 Squats+5 Toes to bar (or scaled option)+ 10 KB Swings Met ConFor Time (18 Min Cap/clock set to 24 Min)50 […]
April 17, 2019

Thursday, 4/18

Warm Up3 Rounds4 Band Scarecrow8 Scap Push Ups4 Prone Plate Retract and Press8 Pause Hip Bridges StrengthBench Press (30 Min)Prep:1×5 w bar, 3×5 working upWork: 5×5 at same weightFollow each work set with 10 DB Zottman Curls Work6 Minutes to accumulate max Tempo Push Ups (1-1-x-1)* done with perfect form. […]
April 17, 2019

2019 CFDC Programming Overview

2019 CFDC Programming Overview At the Programming Town Hall a couple weeks ago, Tom outlined the plan for programming through the CrossFit Games Open in October. Below is an overview of that programming plan to serve as a reference as we move through the next 6 months, with a little more […]
April 16, 2019

Wednesday, 4/17

Warm Up3 Rounds6 Pause Squats6 Spider Lunges6 Alt Samson Lunges6 Alt Dead Bugs 1 Min Single Leg Flexion/side StrengthPause Back Squat (25 Min)Prep: 1×10 w/bar, 3-4×4 working upWork: 5×4 at same weight Met Con3 Rounds2 Min Wall Ball2 Min DB Burpee Box Step Overs (M:70/50/40/30, W:50/35/25/20)2 Min Rest RX+: M:70, W:50RX: M:50, W:35 Reminders:Bring-a-Friend […]