Michael, Row Your Boat
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Sunday 042212 — Click Here For Today’s Schedule
3 Rounds For Time:
50 Back Extensions
Post Workout Time to Comments
For the skill segment, practice some skills on the Rings – dips, pushups, supports, ball ups, inversions, skin the cats, levers.
This is a CrossFit Benchmark Workout. Back extensions should be done on the GHD. Situps can be done on an Abmat or the GHD. However, if you are not used to REGULAR high rep GHD Situps use extreme caution with this one. Do not underestimate the power of the GHD Situp. If you don’t believe me read this.
ENDURANCE WORKOUT today at 9am with Coach Paul!
Mobility, focusing on ITB
Drills, including partner “falling” drills
If at least 5 people attend tomorrow’s session (if not, WOD announced then):
10 minutes of Fartlek
rest 2 minutes
Maximum of 15 minutes of Native American Run (less if someone “wins”)