Mon, Dec 31

General Warm-up: box jump_cfrdu

10 min warm-up for back and hips for Heavy Squats

No static Stretching

3 rounds:

10 Bridges

10 light-banded Adductor & Adductor Pulls

Strength: 

Back Squat, 1 x 2 at 100% 1RM

WOD: 

6 min AMRAP:

3 High Box Jumps

6 Hang Power Clean (light)

9 Toes-to-bar

 

“Continuous effort – not strength or intelligence – is the key to unlocking our potential” – Winston Churchill.

 

2012-12-31

Sun, Dec 30

Rest!rest_cfrdu

 

 

 

 

 

 

“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” – Tom Bodett. 

1970-01-01

Sat, Dec 29

WOD: split jerk_cfrdu

15 min Clean technique

15 min Split Jerk technique

then:

Find 1RM Clean & Jerk

 

 

 

“If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything.” – Win Borden.

2012-12-29

Fri, Dec 28

General Warm-up: run_cfrdu

5 x 3 High Box Jump

5 x 20-seconds hold Sampson Stretch

then:

2 x 1 90% Power Snatch

2 x 2 85% Power Snatch

WOD: 

3 rounds:

400 meter Run

21 Burpees

21 Wall Balls

 

“Dream as if you’ll live forever, live as if you’ll die today.”James Dean. 

2012-12-28

Thu, Dec 27

Warm-up: sit-up_cfrdu

3 rounds:

10 Bridges

5 single-leg Bridges

20 banded leg Curls

WOD: 

10 rounds: 2 min on, 1 min off:

5 Dips (on rings if you can do without  band)

10 Sit-ups (knees-to-elbows if you can string together)

 

15 Air Squats

Total rounds and reps is score. Pick up where you left off after each rest.

 
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” – Maria Robinson.

2012-12-27

Wed, Dec 26

Warm-up: ctb pull-up

10 min Shoulder Mobility

15 min behind the Neck Split Jerk

WOD: 

21-15-9:

Burpee over Box Jump, 24/20#

CTB (chest-to-bar) Pull-up

 

“Intellectual growth should commence at birth and cease only at death” – Albert Einstein. 

2012-12-26

Mon, Dec 24

12 Days of Christmas WOD:

12 Squat Clean and Jerk

11 Burpee Box Jump, 24/20#

10 CTB Pull-ups

9 Power Snatch

8 Ring Dips

7 Power Cleans

6 Push Jerk

5 Front Squats

4 Man-makers, 30/20#

3 Turkish Get-ups (each arm), 53/35#

2 Muscle-ups (bar or rings)

1 800 meter Run

RX weights 105/75

“MERRY CHRISTMAS!!”

 

 

2012-12-24

Sun, Dec 23

Rest! rest_cfrdu

1970-01-01

WOD – Fri, Dec 21

Warm-up: burpee_cfrdu

2 x 500 meter Row

or

6 min on AirDyne exercise bike

or

2 x 400 meter Run

then:

10 min Hip Mobility & Glute activation

foam roll & Bridge work

Strength: 

Deadlift, 2 x 3 at 96% 1RM

WOD: 

6 min AMRAP:

10 Bar-facing Burpees

8 Hang Cleans at 50% 1RM

 

“Don’t rely on someone else for your happiness and self worth. Only you can be responsible for that. If you can’t love and respect yourself – no one else will be able to make that happen. Accept who you are – completely; the good and the bad – and make changes as YOU see fit – not because you think someone else wants you to be different.” – Stacey Charter. 

2012-12-21

WOD – Thu, Dec 20

Open WOD: handstand_cfrdu

Make-up WOD

Mobility

Endurance

Skills & Drills

 

 

 

“Be happy. It’s one way of being wise.” Sidonie Gabrielle. 

 

 

1970-01-01