FKA CFDH

Closed as of February 2020.

[FKA CFDH @CrossFit_DH]

Friday 4-26-2019
WOD

A. Deadlift
Work up to a heavy Triple
Then 1 set max reps Sumo DL @ 55%

B. 4 Rounds for time
12 Slam Balls 40/20
6 T2B
12 SDHP 53/35
6 T2B

[FKA CFDH @CrossFit_DH]

Thursday 4-25-2019
WOD

A. Bench Press
5RM

B. 15 Min AMRAP
20 Burpee to Target
20 Double Unders
300m Row

[FKA CFDH @CrossFit_DH]

Wednesday 4-24-2019
WOD

A. Back Squat
5x5 @ 75% of 1RM

B. 2 Rounds for time
40 OH Plate Lunges 34/25
800m Run

[FKA CFDH @CrossFit_DH]

Tuesday 4-23-2019
WOD

A. Partner WOD
25min AMRAP
100 KB Swings 70/53
50 Burpee Over Box
100 Calorie Row
50 Burpee Over Box

[FKA CFDH @CrossFit_DH]

Monday 4-22-2019
WOD

A. Power Snatch + 2 OHS
Work up to a heavy complex in 13 minutes

B. 8 Rounds of:
2 Power Snatch 135
4 OHS
6 C2B

[FKA CFDH @CrossFit_DH]

Friday 4-19-2019
WOD

A. Murph Prep!!!!
Kipping Pull Up Progressions

B. For Time
400m Run
25 Pull Ups
50 Push Ups
75 Squats
800m Run
25 Pull Ups
50 Push Ups
75 Squats
400m Run

[FKA CFDH @CrossFit_DH]

Thursday 4-18-2019
WOD

Fitness Challenge WOD #2
60 Minutes to establish
3RM Front Squat
3RM Strict Press
3RM Sumo Deadlift

[FKA CFDH @CrossFit_DH]

Wednesday 4-17-2019
WOD

A. Power Clean & Jerk
13 minutes to establish a heavy complex 2+2

B. 3 Rounds for time of
15 Power Clean 135
15 Sh2OH 135
15 Slam Ball 40/20

[FKA CFDH @CrossFit_DH]

Tuesday 4-16-2019
WOD

A. Fitness Challenge Benchmark #1
For Time:
800m Run
500m Row
25 Burpee Plate Jump
50 Box Jump
25 Burpee Plate Jump
500m Row
800m Run

[FKA CFDH @CrossFit_DH]

Monday 4-15-2019
WOD

A. Back Squat
7x3 @80% of Max

B. “Karen”
150 Wall Balls for time

[FKA CFDH @CrossFit_DH]

Sunday, April 14th

Every minute on the minute for 25 minutes, alternate between the following movements (5 sets):
1: 0:40 Farmer’s Carry (53/35)
2: 7 Strict Pull-up
3: 0:40 Plank Hold
4: 15/12 Cal Row
5: 0:40 Band Pull Apart

[FKA CFDH @CrossFit_DH]

Saturday, April 13th

4 rounds for time:
32 Air Squat
16 Toes to Bar
8 Handstand Push-up
400m Run

[FKA CFDH @CrossFit_DH]

Friday 4-12-2019
WOD

A. Sumo Deadlift
4x5 @75% of Max

B. 12 Min AMRAP
6 Power Snatch 115/75
12 KB Swings 70/53
24 Unbroken Dubs

[FKA CFDH @CrossFit_DH]

Thursday 4-11-2019
WOD

A. Push Press
12 Minutes to work up to a heavy Double

B. Partner WOD
20 Min AMRAP
40 Sh2Oh
40 Cal Bike
40 Burpee Box Over

[FKA CFDH @CrossFit_DH]

Wednesday 4-10-2019
WOD

A. Back Squat
6x4 @ 75% of 1RM

B. 2 Rounds for time
500m Row
20 Front Squats 165/115
30 Alt Front Rack Lunge
40 Wall Ball Sit Up

[FKA CFDH @CrossFit_DH]

Tuesday 4-9-2019
WOD

A. Weighted Pull Up/Strict Pull Up Progressions

B. 16 Minute AMRAP
8 C2B Pull Up
8 Left Arm SDHP 53/35
8 Right Arm SDHP
8 Burpee To Target

[FKA CFDH @CrossFit_DH]

Monday 4-8-2019
WOD

A. Power Clean Heavy Double
“Hands stay on the bar”

B. 4 Rounds of:
7 Power Clean 135/95
5 Thrusters
300m Run

[FKA CFDH @CrossFit_DH]

Sunday, April 7th

Complete 5 rounds of the following 4 min AMRAP:
30/20 Cal Row or Assault Bike
12 Box Jump Over (24/20)
AMRAP Wall Ball (20/14)

-4 minutes rest btw rounds-
*Score is Wall Balls per round.

[FKA CFDH @CrossFit_DH]

Saturday, April 6th

Complete as many rounds and reps in 20 minutes of:
Buy in: 800m Run
Immediately into…
12 Goblet Hold Alt. Lunges (53/35)
6 Strict HSPU
12 Goblet Hold Alt. Lunges
6 Strict Pull-up

[FKA CFDH @CrossFit_DH]

A little Friday motivation from our friend @tylerlefloch
・・・
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Inspired by @akon and @jeezy “Soul Survivor”

Brand new Fitstyle Friday, comment “🔥” below if you’re feeling it... https://t.co/u0qMzRMHcT