Saturday 05-25-13
Team WOD
10 Rounds
10 Squat Cleans #115/#75
10 Burpees
200m Run
:Teams of two, alternate movements.
10:00am – Olympic Lifting w/Coach Erik
With the new day comes new strength and new thoughts. (E
leanor Roosevelt)
Friday 05-24-13
Skill
Pistols
WOD
3 Rounds
30 Pistols
25 Chest to Bar Pull Ups
20 Burpees
For Time
Power Lifting WOD
Take 20 minutes to build to a heavy Front Squat
Our little CFRC Champ cheering on our Regionals Athletes!
Let me not pray to be sheltered from dangers, but to be fearless in facing them. Let me not beg for the stilling of my pain, but for the heart to con
quer it. (Tagore)
Thursday 05-23-13
Skill
Bar Facing Burpees
Hero WOD
“Omar”
10 Thrusters #95/#65
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees
For Time
-Rest 3 minutes-
100 Box Jumps
For Time
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
The harder I work, the luckier I g
et. (Gary Player)
Wednesday 05-22-13
Skill
Rope Climbs
WOD
3 Rounds
Run 400m
3 Rope Climbs
7 Power Clean and Jerks #205/#135
For Time
Power Lifting WOD
5 Sets of:
10 Weighted Stationary Dips
Rest 60 Seconds
10 Supine Ring Rows @ 2111 (Get as horizontal as possible-raise feet with box and maintain a solid, stable midline throughout movement)
Rest 60 Seconds
The 5am Crew.
It is never to late to be what you might have be
en (George Eliot)
Tuesday 05-21-13
Skill
Handstand Push Ups
WOD
50 Double Unders
30 Handstand Push Ups
20 Toes to Bar
50 Double Unders
20 Handstand Push Ups
15 Toes to Bar
50 Double Unders
10 Handstand Push Ups
10 Toes to Bar
For Time
Rest exactly two minutes
Advanced Athletes: Take 3 Minutes to find your 3 rep max Overhead Squat (From Rack)
Beginner Athletes: Complete as many Wall Air Squats as possible in 3 minutes (toes 3″ from the wall)
Endurance WOD
1 Mile Run
Time Trial
Congratulations to Randi and Erik for their great performances at this past weekend’s Crossfit SoCal Regionals.
If there is no struggle, there is no progress. (F
rederick Douglas)
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