Month: May 2011


WOD 6/1/11 Back Squat 5-5-5-3-3-3 “Annie” 50-40-30-20-10 Sit-Ups Double-Unders Refer to 2/5/11 or 12/15/10. Post times to comments. Hope you’re staying strong on the Paleo Challenge! We only have 6 more weeks to go to find our winners.

Sheesh Y’all

WOD 5/31/11 AMRAP in 20 minutes: 5 Handstand Push-Ups 10 Deadlifts (225/155) 15 Double-Unders Hope everyone had a great weekend. Now it’s time to get some work done!

Open Air

WOD 5/27/11 10! Thrusters (135#/95#) CrossFit Games Push-Ups (raise hands at bottom) Double Unders Post time to comments. We will have classes as usual Saturday but there will be no class Sunday and we will only have a 5pm class on Monday. Have a great memorial day!


WOD 5/26/11 AMRAP in 20 minutes: 200m Run 10 Ground To Overhead with dumbbells in each hand (45#/30#) 20 Box Jumps (24″/20″) Post number of rounds completed to comments. We will have our regular classes on Saturday but there will be no open gym on Sunday and on Monday there will only be a class …

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Kettlebell Skillz

p.s. Heather actually lifted a lot more than shown in the picture, sorry Heather 😉 WOD 4/25/11 Kettlebell Skill Work: Windmills Cleans Presses Thrusters Snatch 5 Rounds: 30 seconds sit-ups 30 seconds kettlebell swings (53/35) 30 seconds sit-ups 30 seconds rest Score is number of sit-ups and swings completed during the entire workout. Post scores …

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Chicken Dinner

WOD 5/24/11 5 Rounds: 5 Handstand Push-Ups 10 Burpees Time Trial: 500m Row Post times to comments. Congrats to Krissi for winning her division at the Lake Charles competition this past weekend!

We’re Still Alive!

WOD 5/23/11 Thruster 5-5-3-3-3 AMRAP in 12 minutes: 10 Dumbbell Thrusters (45/30) 200m Run Congrats to everyone for surviving the apocalypse! And a big congrats to all of the competitors from CFB and CFMC who competed this weekend at the Louisiana Sports Fest. We had a lot of people set some PR’s in the 5k …

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The End Of The World As We Know It

WOD 5/20/11 Weighted Dips 5-5-5-5-5 For Time: Wall Ball 10-1 (20/14) Box Jumps 1-10 (24/20) Do 10 wall ball, 1 box jumps, 9 wall ball, 2 box jumps, etc, working down on wall ball and up on box jumps. Post time to comments.

Nerd Out

Learn and play new sports; like Ultimate Frisbee! WOD 5/19/11 Squat Clean & Jerk – Find a heavy single Open WOD 11.4 As many reps as possible in 5 minutes: Squat Clean and Jerk (165#/110#)


WOD 5/18/11 Tabata Deadlift (225/155) for max reps 5 Rounds: 10 Double Unders 10 Push-Ups 10 V-Ups (Laying flat on your back with hands overhead touch your toes while keeping your arms and legs as straight as possible) Please scale the deadlifts! You should complete around 40-60 reps during the tabata cycle so SCALE ACCORDINGLY. …

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