Attention women of CFD! We will be holding WOMEN ONLY clinics starting in February! Each clinic is 1hr long, $10 cash at the door and coached by Vanessa.
Please RSVP on WODHOPPER to attend.
Here is the schedule: Mon @ Noon, Wed @ 2pm, Sat @ 8am. WEEK 1: Feb 4th, 6th, 9th. PULLUPS
(Choose your own adventure! Kipping, Strict Progressions, Bands, Ring Rows)
WEEK 2: Feb 11th, 13th, 16th. DOUBLE UNDERS
(Stop whipping yourself and become a double under ninja!)
WEEK 3: Feb 18th, 20th, 23rd. KETTLEBELLS & MEDBALLS (Become more efficient with your Kettlebell swing and wall balls! Learn to snatch a Kettlebell and look cool doing it!) WEEK 4: Feb 25th, 27th, Mar 2nd. POTPOURRI
(If you have a problem YO I’ll solve it. We’ll work on whatever you think you need the most help on)
QUESTIONS? Email Vanessa at vanessa@crossfitdubuque.com
Category: General
1/22
1/22
death by pull ups
death by push ups
*advanced – 10 minute EMOM – 3 muscle ups then 10 minute EMOM 4 HSPU
shoulder and T spine mobility
1/21
1/21
overhead squats 3×5 at 40-50% of your 1RM back squat
front squat 5×3 at 60-75% of your 1RM back squat
back squat 7×1 at 90-95% of your 1RM back squat
1/19
1/19
5 rope climbs
5 clean and jerks 145/105
4 rope climbs
4 clean and jerks 165/115
3 rope cllimbs
3 clean and jerks 185/125
2 rope climbs
2 clean and jerks 205/135
1 rope climb
1 clean and jerk 225/145
1/18
1/18
bent over rows – 10 minute EMOM of 5 reps at 135/95. Keep weight on your heels, back at neutral and do not bounce the weight up into position. Hook grip is mandatory.
5 rounds of hollow rocks – 30 seconds work : 30 seconds rest
5 rounds of hollow holds on GHD 30 seconds work : 30 seconds rest
5 RFT
– 10 T2B
– 5 burpees
1/17
1/17
15 minutes to your best set of UB (unbroken) double unders
For time:
– 100 doubles
– 75 squats
– 50 sit ups
– 25 pull ups
– 50 sit ups
– 75 squats
– 100 doubles
1/16
1/16
Buy In: row an ME (maximum effort) 500m
strict overhead press 5-5-5
push press 3-3-3-3
push jerk 1-1-1-1-1
Cash out: repeat your ME 500m row. If your time varies by more than +/- 5 seconds then do 2 burpees for every second outside of the variance.
record your best lift for each movement.
1/15
1/15
5×3 (5 sets of 3 reps) at 80-90% of your 1RM power clean. This is a touch and go at the bottom. No regripping and resting on the floor!
10 minutes – every 30 seconds perform the following:
– 1 power clean 135/95
– 1 hang power clean 135/95
– 1 push jerk 135/95
*advanced use 185/135
1/14
1/14
Accumulate 2 minutes in hanging L-sit
5 rounds
– 7 reps lowering yourself from an inverted hang with straight arms and straight legs.
– 15 ring push ups
This is NOT for time but for form. Don’t rush through these movements, but instead concentrate on holding a tight core and controlling your body throughout the entire range of motion.
1/12
1/12
15 minutes to a heavy 3 rep OHS. This is not a 3RM so be sure to leave a little in the tank.
6 RFT
– 6 OHS 135/95
– 12 T2B
OHS must be power snatched into position.
