WOD – Sat, Dec 1

WOD: 

“Nutts” (adjusted): "Nutts" wod

10 Handstand Push-up

15 Squat Clean, 185/135#

25 Box Jump, 30/24#

50 Pull-up

100 Wall Ball

200 Double-under

400 meter Run with 45/35# lb plate.

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

 

“Insist upon yourself. Be original.” – Ralph Waldo Emerson. 

2012-12-01

WOD – Fri, Nov 30

Warm-up: 

10 min Snatch technique

Deadlift, 2 x 5 at 85%

WOD: 

3 rounds for time:

20 Deadlift, 225/185#

50 Double-under

 

 

 

“Don’t be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves.” – Dale Carnegie. 

 

2012-11-30

WOD – Thu, Nov 29

Open WOD: 

Make-up WOD

Mobility

Endurance

Skills & Drills

 

 

 

“We must become the change we want to see.” – Mahatma Gandhi.

2012-11-29

WOD – Wed, Nov 28

Warm-up: 

2 rounds of:

25 Ball Slams

25 Russian Kettlebell Swings

then, technique 10 min:

Split Jerk work

15 min to find max Split Jerk

WOD: 

5 rounds of:

10 Push Jerks, 135/95#

60 yards Shuttle Run,

must touch ground.

 

“When you reach the top, keep climbing.” – Proverb. 

 

2012-11-28

WOD – Tue, Nov 27

Warm-up: 

3 rounds of:

200 meter Row

Samson Stretch, 10 sec holds

10 Box Jumps (low box)

Strength:

Hang Power Clean, 3 at 65% 1RM,

EMOM 10 min.

WOD: 

15 min AMRAP:

5 Hand-release Push-up

10 Overhead Lunge

15 Strict Knees-to-elbow

 

“Try and fail, but don’t fail to try.” – Stephen Kaggwa. 

2012-11-27

WOD – Mon, Nov 26

Warm-up:

10 min Snatch Balance work

then,

Back Squat, 2 x 5 at 85% 1RM

WOD: 

Prowler Pushes

Pick teams and race. Max distance in 15 min.

Loosing team pushes winner sled back to start.

** It will be cold in the a.m. so dress accordingly! **

 

“When all’s said and done, all roads lead to the same end. So it’s not so much which road you take, as how you take it.” - Charles de Lint. 

2012-11-26

WOD – Sat, Nov 24

Warm-up: 

6 sets Bulgarian Split Squat, 6/6

then,

15 min to find max Snatch

WOD: 

10 rounds:

2 Snatch at 65% max

5 Burpees

 

“Striving for success without hard work is like trying to harvest where you haven’t planted” - David Bly. 

2012-11-24

HAPPY THANKSGIVING DAY!

CrossFit will be CLOSED on Thanksgiving Day!!!

We will re-open Friday & Saturday on a special schedule:

Friday: 

WOD AM class: 8 – 9 AM with Steve

WOD PM classes: 5 – 6 PM & 6 – 7 PM with Rob

Saturday:

Boot Camp: 9 – 10 AM with Steve

WOD class: 10 – 11 AM with Steve

 

 Happy Thanksgiving to everyone from the CF RDU Team! 

 

1970-01-01

WOD – Wed, Nov 21

Strength: 

Push Press, 2-2-2-2-2

WOD: 

20 min AMRAP:

3 Power Clean, 165/115#

6 Toes-to-bar

9 Wall Ball

 

“To laugh often and much; to win the respect of intelligent people and the affection of children…to leave the world a better place…to know even one life has breathed easier because you have lived. This is to have succeeded.” - Ralph Waldo Emerson. 

2012-11-21

WOD – Tue, Nov 20

Warm-up: 

5 rounds:

3 Snatch-grip Deadlift

3 Snatch High Pulls

3 Power Snatch – Overhead Squat

then,

WOD: 

“Helen”:

3 rounds for time:

400 meter Run

21 KTB swings

12 Pull-ups

This is a *benchmark workout. Go as hard as you can. We will be retesting in 8 weeks!

* Benchmark workouts:  These benchmarks are used as tests and measurements to see how far you’ve progressed since last performed. If you are improving at the benchmarks, you’re getting fitter and developing athletically. The workouts intended as benchmarks will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name. So use Helen as a measure of fitness and as a benchmark that can be monitored over time to record an increase in power (courtesy of CrossFit Journal). 

 

“A great leader’s courage to fulfill his vision comes from passion, not position.” – John Maxwell. 

2012-11-20