Month: August 2011

Lever Action

WOD 9/1/11 Strength- Max Medball Cleans or Atlas Stone cleans in 90 sec. – Be sure you pass through a full squat before standing   5 Rounds For time: 5 cleans (135/95) 20 sit-ups 10 DL (same bar) 20 Russian twist   Cashout- Spend 5 mins stretching with a band

Hail To The Chief

WOD 8/31/11 Skill Work: Skin the Cat Progression and Lever Progression on Rings followed by handstand work for 3 mins   3 Rounds For Time: 3 Press 6 Push Press, 9 Push Jerk (95/65)  (without dropping the bar) 800M run Complete 5 burpees after the last run for each time the bar is dropped.   …

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Stretch After Every Workout

 WOD 8/30/11 Skill/Strength: KettleBell Snatch 5-5-3-3-2-2-2   AMRAP in 10 mins: 1 pushup 1 Back Squat (bodyweight) 1 burpee Add 1 rep to each movement at the beginning of each new round.   Cash Out: Max Tire Flips in 90 seconds   And remember to stretch afterwards!


WOD 8/29/11 Skill- 2 Rds: Max L-sit. Then accumulate a total of 1 min. of L-sit (on rings or box)   For time: 200M run 5 box jumps (24/20), 5 wall ball (20/14), 5 pullups 400M run, 10 box jumps, 10 wall ball, 10 Pull-ups 600M run, 15 box jumps, 15 wall ball, 15 pullups …

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Oops, Upside Ya Head

 WOD 8/25/11 “Kelly” 5 Rounds: 400m Run 30 Box Jumps (24/20) 30 Wall Ball (20/14) Refer to 4/27/11 Remember, Please RSVP for open gym on Sundays from now on. If class is at CFB contact Neal by phone, text (409-651-5679), or email. If class is at CFMC contact Stefan at 409-651-0210. You must RSVP by …

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Don’t Drop The Bar

WOD 8/24/11 5-10 minute Skill Review: Coaches Pick 21-15-9 Deadlifts (135/95) Hang Cleans (135/95) – Hang cleans start from above the knee Cash Out: Max 200m SPRINTS in 10 minutes. After each run you must rest the exact amount of time it took you to complete the previous run. Go as fast as you can …

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It Smells Elite

WOD 8/23/11 Front Squat 5-5-3-3-1-1-1 “Annie” 50-40-30-20-10 Double Unders Sit-Ups CrossFit Mid-County will be a hosting a competition on September 24. Mark your calendars, more details will come soon!

Sixteen Tons

WOD 8/22/11 3 Rounds: Max Double Unders in 60 seconds. Rest 60 seconds between each round. Record score for each attempt. “Nicole” AMRepsAP in 20 minutes: 400m Run Max Rep Pull-ups Your score is the total number of pull-ups completed during the workout. Each attempt at pull-ups ends when your foot touches the ground (or …

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