Davidson, University Area – WOD Warm-up 2 rounds of 5 max height wallballs, 10 deck squats, 15 situps Weightlifting 20 minutes of 2 turkish getup (alternating) w/ KB odd, 6-8 evil wheel even Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP: 10 DL (185/135), 15 Box jumps (24/20) Cool Down 200m walk, lax back. KB psoas
Eternaletes WODing on vacation! Brent did us proud by finishing 14.5 FIRST on Friday out of a competitive group of 10 athletes while Florida. Craig completed the beast and didn’t hurt anything–his standing two goals!! Nice work guys. Keep us posted on your travels.
Davidson, University Area – WOD Warm-up 200m run, 15 jumping squats, 10 leg swings all directions, 20 single leg deadlifts Weightlifting Front Squat 6×2 tempo 31×2 Front Squat (tempo 31×2) Metcon Metcon (AMRAP – Rounds and Reps) “14 min AMRAP: 200m run, 11 KBS (2/1.5), 7 C2B pullups. 1 min rest between rounds. RPE should be 9 out of 10 each round. In order to swing the 2 pood, you must be able to complete all rounds unbroken, identical mandate for the C2B. ” Cash Out Metcon (AMRAP – Reps) 2 minutest rest, then 2 minutes of ME burpees
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For those of you with smartphones there is a free app you can download to automatically calculate your weights for this new strength cycle. Search "Wendler Calculator" or "5/3/1 Calculator" all you have to do is enter you 1 Rep Max and make sure the "use 90%" is activated, and it will tell you what whats to use.
Tuesday's Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*
#DIDYOUKNOW that CFCC offers Custom Fit Meals? These fresh, healthy meals are a great option for weeks when you're especially busy. They offer a huge menu that rotates week to week, and there's no commitment required. Use code CENTERCITY to take 10% off your first order. If you're thinking about participating in the #cfccrecharge or are struggling to find healthy options on-the-go, give CFM a try! #nutrition #paleo #paleoish http://crossfitcc.com/a-new-option-for-healthy-convenient-eats-at-cfcc/
Tuesday 9/9/14 15 mins to work to heavy Snatch deadlift + snatch pull + snatch For time: 10 power cleans 185/125 20 burpee over bar 30 toe 2 bar 200ft farmers carry 55/35 30 toe 2 bar 20 burpee over bar 10 power cleans
Learn all about the newest cycle leading up to the CrossFit Total on Halloween! Deadlift and Strict Press Tuesday tomorrow! http://crossfitcc.com/workout-of-the-day-tuesday-9-9-14/
There is still space left to register for the Carl Paoli seminar at CrossFit Ridge Ave on September 20th from 9am-5pm. The seminar is $295 with discounts offered for CF Level 1 Certified Trainers, Educators, Military/Fire/Police/Rescue and USA Gymnastics members! https://freestyleconnection.pushpress.com/open/event/freestyle-connection-seminar---philadelphia-pa
The Olympic Weightlifting seminar with Diane Fu is almost here! Have you registered?! Learn more about the Olympic lifts and what mistakes you may be making that are holding your PRs back! Check out the details and register TODAY! http://bit.ly/NtByob
We will have WODbody Sports Massage in house here at CrossFit RDU this coming Wednesday. Appointment slots will be available from 3pm-8pm in 30min sessions or more. There will be a sign up sheet on the whiteboard. Check them out and we may make it a permanent fixture! $35 - 30 minutes $45 - 40 minutes $55 - 50 minutes $65 - 60 minutes