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The Daily WOD

Thursday – April 24, 2014

Posted by on Apr 24, 2014 in Daily WOD | 0 comments

This is what an “afterwod” should look like!!!

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WOD (Part 1):

Wendlers 5/3/1

Bench Press:  Wave B

Warm Up

80% x 3

85% x 3

90% x 3

 

 

WOD (Part 2):

*Practice fixing early body swing drills.  See you tube video on CFD FB page.

 

Partner Row

“Rowing Pyramid”

Taking turns, each partner will row each step of the pyramid.

100m

200m

300m

400m

500m

400m

300m

200m

100m

*Record final time on board as well as team name.  We will vote on the best team name.  Winners will receive a CFD T Shirt of their choice.  (You can’t vote for your own team.)

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Wednesday – April 23, 2014

Posted by on Apr 22, 2014 in Daily WOD | 0 comments

WOD:

“White”

Five rounds for time of:
3 Rope climbs
10 Toes to bar
21 Walking lunge steps with 45lb/35lb plate held overhead
Run 400 meters

LtWhiteHero_th

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

 

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Tuesday – April 22, 2014

Posted by on Apr 22, 2014 in Daily WOD | 0 comments

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Fifty Green Tips for Earth Day and Beyond

It doesn’t have to be Earth Day for me to think about how I can make an impact (or less of an impact) on our planet. Here are a few of my favorite tips:

1. Lower your thermostat. Buy a programmable thermostat.

2. Reuse your water bottle. Avoid buying bottled water. In fact, reuse everything at least once, especially plastics.

3. Check out your bathroom. Use low-flow faucets, showerheads, and toilets.

4. Start a compost in your back yard or on your rooftop.

5. Buy foods locally. Check out Eat Local Challengeand FoodRoutes to get started. Buy locally made products and locally produced services.

*Read entire list here:

http://www.divinecaroline.com/life-etc/culture-causes/fifty-green-tips-earth-day-and-beyond

 

 

WOD (Part 1):

Wendlers 5/3/1

Strict Press:  Wave B

Warm Up

80% x 3

85% x 3

90% x 3

WOD (Part 2):

“2014-04-21″

For time: 

Back Squats @ body weight – 30 reps
1000 meter row
Burpees – 30 reps

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