“Home is where love resides, memories are created, friends always belong, and laughter never ends.”
WOD
Part 1. Spend 10:00 Minutes building up to a heavy 1 rep Clean and Jerk
Part 2.
100-80-60-40-20: Double Unders
10-8-6-4-2: Squat Snatch #155/#105
-REST 5:00 Minutes-
100-80-60-40-20: Double Unders
10-8-6-4-2: Squat Clean #205/#135
Target Time each set 8:00-9:00 Minutes
Time Cap each set 13:00 Minutes
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CrossFit Division Affiliated in September 2010- Cheers to an AWESOME 10 years Division Crew! Join us today for some Food, A little Tie Dye and Laughs, 11:00am-1:00pm
Some of CrossFit Divisions Community!
10 Rounds for Time
200m Run
10 GHD Situps
15 Wallballs 20lbs/14lbs
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Box Brief:
Tomorrow, Sunday Sept 27, 2020- CFD 10 Year Anniversary Celebration, 11:00am-1:00pm
Chase Excellence in everything that you do!
For Time
50 DB Deadlifts 50lbs/35lbs
40 DB Hang Power Cleans 50lbs/35lbs
30 DB Front Squats 50lbs/35lbs
20 Push Press 50lbs/35lbs
10 DB Squat Clean Thrusters 50lbs/35lbs
*Every 1:30, perform 3 burpees over your DBs*
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Box Brief:
Sunday Sept 27, 2020- CFD 10 Year Anniversary Celebration, 11:00am-1:00pm
This is where it all started… a garage, a driveway and a vision.
3 Sets
Row 1000m/Bike 2000m
Rest 1:00 Min
Row 750m/Bike 1500m
Rest 1:00 Min
Row 500m/Bike 1000m
Rest 1:00 Min
Row 250m/Bike 500m
REST 2:00 Mins b/t sets
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Box Brief:
Sunday Sept 27, 2020- CFD 10 Year Anniversary Celebration, 11:00am-1:00pm
Mike “Boogie”
“Chest Buttha”
In Teams of 2 complete the following
4 Rounds: 24 Bench Press #185/#125, 6 Rope Climbs
-Rest 2:00 Minutes-
3 Rounds: 36 Bench Press #155/#105, 4 Legless Rope Climbs
-Rest 2:00 Minutes-
2 Rounds: 48 Bench Press #135/#95, 6 Rope Climbs
Target Time: 35:00 Minutes
Time Cap: 40:00 Minutes
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Box Brief:
Sunday Sept 27, 2020- CFD 10 Year Anniversary Celebration, 11:00am-1:00pm
Shae & Brad
Males: 27-21-15-9 Calorie Bike/Females: 21-15-10-6 Calorie Bike
27-21-15-9 Reps: Hang Power Cleans #135/#95
-Rest 1:1-
27-21-15-9 Calorie Row
21-15-9-3: Hang Power Cleans #185/#125
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Box Brief:
Sunday Sept 27, 2020- CFD 10 Year Anniversary Celebration, 11:00am-1:00pm
Mandy
Part 1. Spend 15:00 Minutes building up to a heavy 3 Rep Back Squat
Part 2. AMRAP in 10:00 Minutes: Max Reps Back Squats at your 3 Rep from Part 1
Part 3. 3 Sets of
:40seconds Hollow Rock Holds
20 Alternating V-Ups
20 Bird Dogs
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Box Brief:
Sunday Sept 27, 2020- CFD 10 Year Anniversary Celebration, 11:00am-1:00pm
Mr. B Nutter…. look at those calves!!!! 🙂
Rest Day- Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
Box Brief:
Sunday Sept 27, 2020- CFD 10 Year Anniversary Celebration, 11:00am-1:00pm
Community
For Time
100/80 Calorie Row, followed by
100/80 Calorie SkiERG, followed by
100/80 Calorie ECHO Bike
*Every 2:00 Minutes perform 3 Clean and Jerks #155/#105*
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Box Brief
Sunday September 27, 2020- CFD 10 Year Anniversary- 11:00-1:00PM
