Free Saturday WOD (Workout of the Day)
9am for ages 50+
10am for regular CrossFit
via YouTube
This video is for all you guys with double unders on the list for the Cupid Goal-Reach Challenge. Remember: This challenge ends February 14th!
Author: Ryan Savard
“Filthy Fifty”
For time:
50 Box jump (24/20″)
50 Jumping pull-ups
50 Kettlebell swings (16/24kg)
50 Walking Lunge
50 Knees to elbows
50 Push press (45/33lbs)
50 Supermans
50 Wall ball shots (20/15)
50 Burpees
50 Double unders (or 150 singles)
Complete 3 rounds for time of the following:
– 5 Deadlifts @ 70% 1RM
– 10 Goblet Squats (heavy)
– 15 Kettlebell Swings
– 400m run
then…
January Challenge
Snatch Balance 5×3
then…
In 10 minutes complete:
– 4 TnG power snatches every minute on the minute
– AMRepsAP of ring dips until failure or for the remainder of the minute
A Congrats Are In Order, Times 2
Congratulations goes out to one of our owners, Chase, and his wife Molly on their marriage this weekend. Another congratulations goes out to Joanna, too! She got married over the weekend as well and has yet to return from Arizona. Have a safe trip back Joanna! The ED*CF community wishes you two, and your spouses, the very best that life has to offer!
AMRAP in 20 min. of:
– 5 HSPU
– 10 KB swings (heavy)
– 15 sit-ups
– 200m run
then…
January Challenge part 2
Push Jerk 5×3
– Work on hip mobility in between sets
then…
7 Rounds of:
– 7 front squats (135/95)
– 7 bar facing burpees
Digging Deep
via YouTube
Despite some torn hands, the deck of cards workout got put in it’s place Saturday morning. If you haven’t tried us out yet, we offer free workouts every Saturday morning at 9am for ages 50+ and 10am for all others!
via YouTube
This one is for you Masters class.. Keep digging deep! I am proud of each and every one of you.