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

Our Muscle Up Champ!

With the new day comes new strength and new thoughts. (Eleanor 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 conquer 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 get. (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 been (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. (Frederick Douglas)