WOD for 100616
Segment 1: 21-15-9 Deadlifts (225/155) Ring Dips Segment 2: Mobility
WOD for 072916
Segment 1: 3 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) 1 Round of DT (12 deadlift, 9 hang power clean, 6 push... Read More
WOD for 062416
Segment 1: 21-15-9 Power Cleans (135/95) Ring Dips 400m Run Scale to finish in 15 minutes or less Segment 2: 50-40-30-20-10 Unbroken Double Unders :20... Read More
Strumming my pain with his fingers
WOD Skills: Tabata Ring Dips, 4 minutes Tabata Toes To Bar, 4 minutes Metcon: For time: 55 Bar Facing Burpees 34 Overhead Squats, 135/95 21... Read More
Mother Nature Just Peed Her Pantsuit
WOD Strength: Deadlift 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds 10 ring dips 15 floor presses (95/65) 20 goblet squats (52/35) Run 400m
C’mon and Turn It On
WOD Skills: Ring Dips EMOM 10 minutes, max reps Then, Tabata Plank Holds 6 minutes Metcon: 100 Double Unders 50 Russian KB Swings (52/35) 40 Abmat... Read More
Chased Our Pleasures Here
WOD Skills: Tabata Ring Dips 4 minutes Tabata Toes To Bar 4 minutes Metcon: For Time: 90 Double Unders 9 muscle ups 9 cleans (135/95)... Read More
Sail Through The Changing Ocean Tides
16.3 viewing party is Thursday night at 8pm! Skills: Ring Dips max reps EMOM, 10 minutes Then, Tabata Plank Holds 6 minutes Metcon: 25 min... Read More
Keep Pounding
WOD Skills: Tabata Ring Dips, 4 minutes Tabata Toes to Bar, 4 minutes Metcon: AMRAP 15 minutes: 5 Power Cleans (155/105) 10 Box Jumps (24/20)... Read More
Whispers of some Quiet Conversation
CFD Intramurals registration is OPEN! Team recruiting is underway! Read here WOD Strength: Jerk 3-3-3-1-1-1 Metcon: 21-15-9 reps: Deadlifts (275/185) Ring Dips