Sunday, April 23 WOD

Sunday, April 23 WOD

WOD: Teams of 2, For time: 15 KB Swings 100m Shuttle Run (50m out and back) *each partner must complete 10 rounds* OR: Coaches Choice a Hero WOD

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Saturday, April 22 WOD

Saturday, April 22 WOD

Room 2 WOD: Teams of 2, For Time: Buy-In: 100 Double Unders each person then, 50 thrusters @95/65# 20 pull ups 40 thrusters 30 pull ups 30 thrusters 40 pull ups 20 thrusters 50 pull ups then, Buy-Out: 50 GHD Sit ups each (Sub: 60 Ab Mat Sit-ups each) *break all of the reps in […]

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Friday, April 21 WOD

Friday, April 21 WOD

Room 2 Warmup: 2 Rounds CFA Warmup Buy-In: 3 Sets: 6/ea Front Foot Elevated Single Leg Reverse Lunge Step – Weighted, no more than a 6″ elevation. 10 Barbell Hip Thrusters 30s Weighted Plank Hold WOD: For Time: 50-40-30-20-10 Cal Row Push Press (C: 75/55, P: 65/45, F: 55/35)

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Thursday, April 20 WOD

Thursday, April 20 WOD

Room 1 Warmup: 1:00 Squat Hold 2 Rounds: 2 Laps Jog 25′ Walking Piriformis Stretch 25′ Walking Toe Touches 10 Pushups 10 Glute Bridges 20s UpDog/ 20s DownDog Buy-In: 5 Sets: 3 Front Squat @75% @33X1 tempo AMRAP Strict Pull-ups AMRAP Ring Pushups WOD: 21:00 AMRAP 30 Double Unders/ 60 Singles 10 Single Arm DB […]

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Wednesday, April 19 WOD

Wednesday, April 19 WOD

Room 1 Warmup: 2 Rounds: 250m Row 10 Front/back Leg Swings each 25 Wall Ball tosses (close to Wall, no squat) 10 Scapula Rotations 10 Kip Swings 20s Pec Stretch/ea 30 Double Unders/ 60 Singles Buy-In: 5 Sets: Bench Press; 10.8.6.4.2- building Single leg RDL x 6/leg WOD: 4 Rounds, 3:00 AMRAP 10 Box Jump […]

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Tuesday, April 18 WOD

Tuesday, April 18 WOD

Room 2 Warmup: 2 Rounds Row/Run 200m 10 OHS 10 PVC Pass-Thrus 10 Plank/ Handstand Shoulder Taps 50′ Duck Walk Buy-In: 4 Sets: 6 Back Squat @75% 5/ea Single Arm DB Bent Over Row @ 5XX2 tempo WOD: Every 5:00 for 20:00 (4 Sets): Row 400m Run 400m Teens and Tweens Room 1 Warmup: 8:00 […]

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Monday, April 17 WOD

Monday, April 17 WOD

Room 2 Warmup: 2 Rounds: 10 Banded Pull-Aparts 5 Weighted Arm Circles/ea 12 Walking Lunges 10 Iron Crosses 5 Roll to Vsit 10 Scorpions 5 Groiners Buy-In: 4 Sets: Deadlift x 2 Sets 1/2: 80% Sets 3/4: 85% 4 Push Press – 4sec tempo lowering down, build in weight WOD: 13:00 AMRAP: 12 Wall Balls […]

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Sunday, April 16 WOD

Sunday, April 16 WOD

WOD: Teams of 2, For Time: 1 mile run – broken up into 200m’s 800m farmers carry – broken up into 100m’s (2/1.5pd each hand) 400m bear crawl – broken up into 50m’s 200m burpee broad jump – broken up into 25m’s 1 mile run – broken up into 400m’s Cashout: 3 Rounds: 15/ea DB […]

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Saturday, April 15 WOD

Saturday, April 15 WOD

Room 2 WOD: Teams of 2, For Time: 100 KB Swings @70/55# – while partner holds BB in front rack @ 135/95 150 Push ups – while partner holds BB in DL position @ 135/95 200 Cal Row – while partner holds Plank *can break these up however you want but must complete all reps […]

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Friday, April 14 WOD

Friday, April 14 WOD

Room 1 Warmup: 2 Rounds: 250m Row 10 Front/back Leg Swings each 25 Wall Ball tosses (close to Wall, no squat) 10 Scapula Rotations 10 Kip Swings 20s Pec Stretch/ea 30 Double Unders/ 60 Singles Buy-In: 3 Sets: 6/ea DB Bulgarian Split Squat 10 BB Good Mornings 12-15 V ups or Tuck Ups WOD: For […]

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CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Turn-Ons: Double Unders, bench press, upper body strength, power cleans, and of the snatch

Coach DeFalco

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Grilled Chicken with Chimichurri Sauce

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