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WOD AMRAP in 15 Minutes 3 One Arm Kettlebell Hang Clean 24/16kg 3 One Arm Kettlebell Hang Clean and Press 24/16kg 3 One Arm Kettlebell Hang Snatch 24/16kg 15 Double Unders Alternate Arms Each Round Workout notes: The heart of this workout is the one arm kettlebell complex.  Spend some time practicing the movement and working on transitioning […]

WOD 10 Rounds for Time 1 Clean and Jerk 5 Pull-ups 15 Air Squats Workout notes: Notice that there is no “benchmark” weight for this workout.  Your score will be your time and your Clean & Jerk weight.  Any method of clean or jerk is acceptable(squat, power, split… etc).  The total rep count is low and the […]

Skill Row 1000M Use this time to test your 1000M row!  Remember that for most this length is probably a little too long to go all out on so you might need to dial it back a bit at first and find a pace that you can sustain for a couple of minutes but be […]

Strength Hang Power Clean 3-3-3-3-3 Work up to a moderately challenging 3-rep hang power clean.  Start light and increase with each successful attempt.  Work on landing in a partial squat and getting successively deeper as you increase the weight and/or get fatigued.  If you are not already utilizing the hook grip you will absolutely need to with this […]

  [creativ_alertbox colour=”theme” custom_colour=””]Last year around this time we held an open tryout to select CFD members for a local fitness competition. The response was amazing and we had so much fun with the 28 folks who tried out that we want to do it again so we’re holding our own competition.   This year […]

Deadlift 8-5-5-5-5-5-5 6 Sets of 5 deadlift increasing across the sets. As usual the first few sets should be light.  Remember to practice setting your back as you address the bar and lifting your legs by hingeing at the hips.  Maintain your posture as you increase the weight and work up to a moderate load. WOD […]

Strength EMOM FOR 10 Minutes [odd] Sustainable set of Kipping Pull-Ups [even] Sustainable set of Strict Push-Ups Use the top of each round to work on a straight set of Kipping pull-ups.  Try to lower the intensity somewhat and work on efficiency.  A good kip will require you to coordinate the timing of your pull with the momentum […]

WOD “Jenny” AMRAP in 20 Minutes of 20 Overhead Squats 45/35lbs 20 Back Squats 45/35lbs 400M Run Workout notes: Today’s workout is a hero WOD introduced recently by CrossFit.com.  The workout honors Capt. Jennifer M. Moreno, who died Oct. 6, 2013, in Zhari District, Afghanistan.  You might find this workout to be more difficult than those that […]