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Friday
Strength/Skill:
5-5-5-5-5-5-5-5 of ring dips
WOD:
21-15-9 of:
Deadlift (185/135)
Burpee
DB Push Press (35/25)
Thursday
Strength/Skill:
3-3-2-2-1-1 of Push Jerk
WOD:
1 minute max pullups
30 seconds rest
1 minute max double unders
30 seconds rest
1 minute max situps
30 seconds rest
1 minute max box jumps
2012 Camp Pendleton Mud Run
Het CFTers,
It's that time, time for the 2012 Camp Pendleton Mud Run! We have a few teams last year and we all had such a good time. I'm sure we will have a great turnout this year and top the fun we had last year. I am going to post the link to pay on MindBody and all payments need to be in by Saturday morning in order for me to put teams together. The teams are made up of 5 athletes, if you would like to be teamed up with a certain athlete please notify me before Saturday. Here is the link:
https://clients.mindbodyonline.com/ASP/home.asp?studioid=16982
I am very excited for this and I think we will have a great time like we always do:)
Wednesday
Strength/Skill:
Extended mobility work
WOD:
5 rounds for time of:
400 meter run
5 Power Cleans (155/115)
10 Toes-2-Bar
15 Wall Ball Shots (20#/15#)
Taco Tuesday
Strength/Skill:
3-3-3-3-3 of overhead squats
WOD:
12 minute AMRAP of:
1 SDHP (95/65)
2 American Kb Swings (53/35)
3 pushups
Multiply the reps by the round you're on. So on the second round you will do 2-4-6, and on the third round you'll do 3-6-9.
Monday
Here's the view of the Christmas dinner table I was at last night; it was a lot of fun! I hope everyone enjoyed their Christmas, as well.
Strength/Skill:
2 minutes of L-sits
WOD:
10 rounds for time of:
5 DB hang squat cleans (35/25)
7 burpees
9 box jumps
Merry Christmas
I would like to wish everyone a very Merry Christmas. Have a great time with your friends and families and enjoy this day. Oh yeah, and do a hundred of a movement of your choice:)
Also, a reminder that there will only be a 10 am class tomorrow.
Friday
What is wrong with this picture? I saw this when I was driving on Sunday!
I just want to remind everyone about the phenomenal WOD we will be having on Saturday morning at 9 am. It will be a special Christmas workout that each and every one of you will be sure to enjoy:)
Strength/Skill:
5 x 100 meter sprints
WOD:
15 minute AMRAP of:
7 chest-2-bar pullups
9 t-stabilization pushups
11 abmat situps
The Camp Pendleton Mud Run is right around the corner!!!
If you are interested in running the Camp Pendleton Mud Run please comment and let me know if you are in. We need to get teams sorted out by the middle of next week so I can get the payment option setup on MINDBODY.
Also, Saturday's workout will be the best wod of the year...hands down. It has been scientifically proven that you will be able to eat what ever you want on Christmas and not gain a pound if you attend this workout. We will be using almost every piece of equipment we have so, you all better come and check this one out!!! The class will be at the normal time, 9 am.
Strength/Strength:
9-8-7-6-5-5-6-7-8-9 of Ring Dips
WOD:
4 rounds for time of:
2 Turkish Get-ups right
5 Kb Snatch right
20 Double Unders
2 Turkish Get-ups left
5 Kb Snatch left
20 Double Unders
Post-wod wod to be determined:)
