Happy New year!!!
Happy New Year from CFD! Thursday 1/1/15 “Murph” For time: Run 1 mile 100 Pullups 200 Pushups 300 Air squats Run 1 mile *Break up... Read More
New Years eve
I see what they did there Wednesday 12/31/14 Hang clean 3×5 + Low hang clean 3×3 + Max for day Power Clean+Full clean + 3... Read More
The ocean called they’re running out of shrimp
Get it?! Tuesday 12/30/14 5 rounds: 1 Toes jerk 1 Tall jerk 1 Jerk balance 1 Press from split 1 Press from split (behind neck)... Read More
PRs on Jan 4th!
Are you a toe holder? Monday 12/29/14 Hip prep + Back squat 4×1@95% + For time: 60 Hand release pushups 50 Pullups 40 Alternating pistols... Read More
CrossFit history
This was a games event… Sunday 12/28/14 Spend 10 min practicing dips or muscle ups + EMOM 14 min: 1 min max reps muscle ups... Read More
Sore Saturday
Can you dunk on CFDs new bball hoop???? Saturday 12/27/14 “Dae Han” 3 rounds for time: Run 800m w/plate (45/25) 3 rope climbs 12 Thrusters... Read More
Turn the screens off
Friday 12/26/14 Every min on the min for 12 min: 1 min: 5 strict pullups + 10 pushups+15 air squats 1 min: 30 second hollow... Read More
Merry Christmas!
Merry Christmas from uncle pukie! Thursday 12/25/14 Merry Christmas At home wod: 5 rounds for time: 25 Air squats 25 Pushups 25 Situps REMINDER WE... Read More
12 days of Christmas
Wednesday 12/24/14 “12 days of Christmas” For time: Perform the movements in the same fashion as the song 1. 200m run 2. Box jumps (30/24)... Read More
Launch that sucker
Tuesday 12/23/14 Toes jerk 3×5 + Jerk balance 3×3 + Max for the day of Split jerk w/pause in dip Split jerk w/pause in receiving... Read More