Zone Diet
Thursday 12-20-12
Skill
The Press Series
WOD
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Cash Out
1k Row
Marguerite with her husband David at the Craaaaaaaaaaazy CFRC Christmas
A friend is someone who knows all about you and still loves you. (Elbert Hubbard)
December 19, 2012 Category: Daily WOD 13 Comments
Wednesday 12-19-12
Buy In
Max Weighted Pull Up
WOD
50 Burpees
400m Run
40 Burpees
400m Run
30 Burpees
400m Run
20 Burpees
400m Run
10 Burpees
400m Run
For Time
Our CFRC Superstuds that braved the cold and rain to see the Xmas Lights Friday Night!
Life is like riding a bicycle. To keep your balance, you must keep moving. (Albert Einstein)
December 18, 2012 Category: Daily WOD 12 Comments
Tuesday 12-18-12
Skill
Medicine Ball Cleans
WOD
50-5-40-4-30-3-20-2-10-1
Medicine Ball Cleans
Rope Climbs
For Time
Meagann with her Xmas themed flutter kicks.
Forgiveness is not an occasional act, it is a constant attitude. (Martin Luther King Jr.)
December 17, 2012 Category: Daily WOD 12 Comments
Monday 12-17-12
Strength Component
Find your 5 Rep Max Deadlift
WOD
12 Minute AMRAP
15 Deadlift #155/#110
15 Deficit Push Ups w/#25 plates
15 Box Jumps 24in/20in
Corey going for his max snatch at this past weekend’s Battle of the Boxes. Congrats to all our CFRC competitors and THANK YOU THANK YOU THANK YOU to all of you who came out to support our teams!
Use what talents you possess, the woods will be very silent if no birds sang there except those that sang best. (Henry van Dyke)
December 16, 2012 Category: Daily WOD 6 Comments
Saturday 12-15-12
Team WOD
20 Minute AMRAP
400m Run or 500m Row
Max Rep Burpees
:Teams of two. Runner/Rower sets the pace. Your score is total number of burpees completed.
Coach Trevor. One last time. See ya at tonight’s Christmas Party!!
Insanity: doing the same thing over and over again and expecting different results. (Albert Einstein)
December 14, 2012 Category: Daily WOD 3 Comments
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