Thursday, August 15 WOD

Skill Review: Pose Running Drills

  • Wall Drill, 10 right/left
  • Hop Drill, 10 hops
  • Jump Rope Slow Run, length of gym

WOD:  9 minutes of Run and Fun…

  • Run:
    • C: 1 mile
    • S:  3/4 mile
    • D: 1/2 mile
  • With the time remaining:
  • Deadlifts
    • C: 275lbs/185lbs
    • S: 185lbs/135lbs
    • D: 135lbs/95lbs


Cash-Out: 21-15-9 rep rounds of…

  • Kettle Bell Swings, C: 2/1.5 pood, S: 1.5/1 pood, D: 1 pood/25lbs
  • Ring Dips


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

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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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