CrossFit RDU

Archive | July, 2012

Wed, Aug 1

by Claudia on 31. Jul, 2012 in WOD

Strength:

Shoulder Press,

3 reps E.M.O.M. for 12 minutes

WOD:

10 minutes of:

Hand-release Push-up, 10 reps

Heavy Kettlebell Swings, 10 reps

Then:

3 rounds for time:

Run, 200 meters

Double-under, 20 reps

Burpee, 10 reps

60 second rest

“When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments.”
- Thomas Jefferson

Mobility

Exercise Demos – CrossFit

Olympic Weightlifting Demos – Catalyst Athletics

1970-01-01

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Tue, Jul 31

by Claudia on 30. Jul, 2012 in WOD

WOD:

For time:

Overhead Squat, 10 reps, 135/95#

Overbox Jumps, 10 reps, 24/18#

Thruster, 10 reps, 135/95#

Power Clean, 10 reps, 135/95#

Toes-to-bar, 10 reps

Burpee – Chest-to-bar, 10 reps

Toes-to-bar, 10 reps

Power Clean, 10 reps, 135/95#

Thruster, 10 reps, 135/95#

Overbox Jumps, 10 reps, 24/18#

Overhead Squat, 10 reps, 135/95#

“Good, better, best. Never let it rest. Until your good is better and your better is best.”
- Tim Duncan

Mobility

Exercise Demos – CrossFit

Olympic Weightlifting Demos – Catalyst Athletics

1970-01-01

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Mon, Jul 30

by Claudia on 29. Jul, 2012 in WOD

Strength:

Back Squat

3 sets x 5 reps at 80% max

WOD:

4 rounds for time:

Run, 200 meters

Power Clean, 10 reps, 95/65#

Wall Ball, 15 reps, 20/15#

“Some people dream of great accomplishments, while others stay awake and do them.”
- Anonymous

Mobility

Exercise Demos – CrossFit

Olympic Weightlifting Demos – Catalyst Athletics

1970-01-01

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Sun, Jul 29

by Claudia on 28. Jul, 2012 in WOD

Rest Day

“It is a favorite belief of mine that no student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction.”
- Charles Kendall Adams

Mobility

1970-01-01

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Sat, Jul 28

by Claudia on 27. Jul, 2012 in WOD

WOD:

“Eva”

5 rounds:

Run, 800 meters

Kettlebell Swings, 30 reps, 70/53#

Pull-ups, 30 reps

“We shall never have more time. We have, and have always had, all the time there is. No object is served in waiting until next week or even until tomorrow. Keep going day in and out. Concentrate on something useful. Having decided to achieve a task, achieve it at all costs.”

- Arnold Bennett

Mobility

Exercise Demos – CrossFit

Olympic Weightlifting Demos – Catalyst Athletics

1970-01-01

Read full story • Comments { 0 }