Author: Kirsten Pedri

  • July 23, 2017

    WOD AMRAP in 30 Minutes 100m Pinch Plate Carry 25/15lb 30 Squats with plate 25/15lb 200m Plate Carry 25/15lb 30 Squats with plate 25/15lb 400m Run NO plate 30 Squats with plate 25/15lb Workout Notes: Slap on the sunscreen and get ready for some Sunday fun in the sun! Today’s workout is a long one! If […]

  • July 22, 2017

    WOD 5 rounds of 3 minutes on 1 minute off 4 Deadlifts 225/155lb 8 Kettlebell Swings 32/24kg 24 Double Unders Workout Notes: This workout will be scored similar to how you would score the infamous CrossFit classic “The Chief”.  Accumulate as many rounds and additional reps in each 3 minute period.  You will be working for […]

  • July 21, 2017

    Skill 5×1 Rope Climb It’s everyone’s favorite day! Spend today’s skill practice working on learning to climb the rope! Pack your long socks or knee sleeves today to protect your ankles and shins!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test […]

  • July 19, 2017

    Skill  EMOM for 10 Minutes Straight Set or :30 seconds of Chest to Bar Pull-Ups For the skill work today we are working on maintaining a set of chest to bar pull-ups for 10 rounds.  If you aren’t quite yet able to perform sets of this skill feel free to jump up for two small sets […]

  • July 18, 2017

    Skill  EMOM for 10 Minutes 1 Split Jerk In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power or squat clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a slow and controlled dip […]

  • July 17, 2017

    [creativ_alertbox icon=”” colour=”theme” custom_colour=””]This Thursday Lululemon is hosting a shop night for CFD members to celebrate Kirsten before she leaves for The CrossFit Games! She would love to see you there![/creativ_alertbox] Skill EMOM for 10 Minutes [odd] Toes-To-Bar [even] Double Unders Spend 10 minutes working on two difficult skills. During every odd minute perform 1 […]

  • July 15, 2017

    WOD 1000M Run 4 Rounds 20 Box Jumps 24/20″ 30 Sit-Ups 1000M Run Workout Notes: Today’s workout starts and ends with a 1000m Run.  Remember that we have a new running path for our 1000M course.  If you aren’t clear on the new course make sure to check with your coach!  When you return from your […]

  • July 14, 2017

    Skill Front Squat 3-3-3-3-3 Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember […]

  • July 13, 2017

    Skill  EMOM 10 Minutes 3 Power Clean & Push Jerk Work up to a moderate load and then perform 3 Clean and Jerks every minute for 10 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice.  Each lift does not need to be […]

  • July 7, 2017

    Skill EMOM for 10 Minutes 2 Power Snatch Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting […]