Month: May 2010

Don’t Stop Me Now

WOD 5/18/10 AMRAP in 15 Minutes: 5 Dumbbell Thrusters Right Arm (45#/20#) 5 Dumbbell Thrusters Left Arm 5 Dead Hang Pull-Ups 100m Sprint Check out A History Of The CrossFit Games.

Tip Your Bartender

WOD 5/17/10 “I Hate This” For Time: 500m Row 50 Wall Ball (20#14#) 50 Burpees The South Central Regional Competition will be held May 29 & 30 in Fort Worth. If you’re interested check out the website.  Come watch the best CrossFitters from our region battle it out for a trip to the Games.

Don’t Wait

WOD 5/13/10 Back Squat 5-5-3-3-1-1-1 Tabata Knees To Elbows for Max Reps Post back squat loading and Tabata score to comments. Want to save a little extra cash? Refer two new members and your next month’s membership is on us.

9 Crimes

WOD 5/12/10 FIGHT GONE BAD 3 Rounds. 60 seconds at each station, one minute rest between each round: Wall-ball: (20#/14#) (Reps) Sumo deadlift high-pull: (75#/45#) (Reps) Box Jump: 20″ box (Reps) Push-press: (75#/45#) (Reps) Row:  (Calories) The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to next …

9 Crimes Read More »

Grenade Jumper

WOD 5/11/10 Bench Press 3-3-3-1-1 AMRAP in 10 Minutes: 15 Kettlebell Swings (53#/35#) 10 Push-Ups 5 Pull-Ups This week we’ll be saying goodbye to Partha. An amazing athlete and great person to have around the gym. Look forward to having you back in the fall!

And Boom Goes The Dynamite

WOD 5/7/10 3 Rounds: 200m Run 10 Burpees 10 Hang Clean (155#/105#) Adios to Michael and Alex, two of our first members. We wish you guys the best of luck at school and hope to see you back in the future. All the best to you guys!

Fight The Good Fight

WOD 5/5/10 Push Press 5-5-5-5-5 21-15-9 Wall Ball (20#/14#) Ring Dips If you’re interested in joining CFB sign-up for the on-ramp course which starts next Monday. Email a coach for details.