Darren@CrossfitCDI.com | CALL US 717-881-6901
2560 Eastern Blvd York, PA 17402
Hang Cleans- 7,5,3,1,1,1
3×3 minute Amrap with 1 minute rest between
8 Wallballs
4 Pull-ups
2 Burpees
80 GHD Hip Ext.
The holidays are quickly approaching and what better way to spend a Saturday evening than with your CrossFit CDI family. On Saturday, December 20th, 2014 CrossFit CDI will be hosting …
Read More10 minute EMOM:
3 Roll Outs
4 Ring Dips
10 Total Rounds with a partner (5 rounds each, 1 partner completes a round before the next can start):
5 Curtis PI’s
10 Toes to Rings
Tabata (20 seconds on 10 seconds off for 6 rounds):
Squats
Pull-Ups
Sit-Ups
Push-Ups
then
Tabata (10 seconds on 20 seconds off for 8 rounds):
Ground to Overhead
Front Squats
Deadlifts
Skill- 10 Minutes of DL Cleans
20 Minute AMRAP
30 KB OH Lunges 15/15
20 Russian Twists
10 Chin Ups
5 Burpees
5 Minute AMRAP x 3 with 1 Minute rest between
FGB Style
Ring Push-Ups
Box Jumps
Tire Flips
Wall Balls
SDLHP’s
50 T2B
40 Band side steps each direction
12 Minutes EMOM
3 Push Press
3 Front Squats
10 Minute Cap
100 DU’s
9 American KBS
100 DU’s
15 American KBS
100 DU’s
21 American KBS
Skill
5 Minutes Handstand holds
Plank work for those that can’t get into handstand position.
Deadlift 3×5 same weight
3 Rounds 15 minute cap
400m Run
15 Hang Power Clean
15 Ring Dips
Pull-Up holds
4 hand positions 3 reps at each
From all of us here at CrossFit CDI, we want to say THANK YOU to all that have served and are serving now. Happy Veteran’s Day!
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