Month: November 2011

Moves Like Jagger

 WOD 11/16/11 AMRAP in 5 minutes: 10 Pull-Ups 10 Kettlebell Swings (53/35) 20 Double Unders   Rest 5 minutes:   AMRAP in 5 minutes: 7 Push-Ups 7 Push Press (45/30) 7 Burpees   We won’t be having our stretching class this Saturday at 9am but we will have our 10 and 11am classes. We will …

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Normandy

 WOD 11/15/11 Squat Clean – Work Up To A Heavy Single   As quickly as possible: 10 Squat cleans (135#/95#) 400m run 10 Squat cleans 400m run 10 Squat cleans 400m run 1 Squat clean (yes, one squat clean)   We won’t be having our stretching class this Saturday at 9am but we will have …

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Hammered & Chiseled

 WOD 11/14/11 Back Squat 5-5-5-5-5 (all sets at 75% of your 1 rep max) Rest no more than 2 minutes between sets   2 Rounds 400m Run 30 Kettlebell Swings (53#/35#) 30 Jumping Lunges (total, not per leg) 30 Wallball (20#/14#) 50 Double Unders   We won’t be having our stretching class this Saturday at …

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Pub Run For A Cause

Ok guys it’s time for our next Pub Run!! We will be gathering at Buffalo Wild Wings in Port Arthur at 8:00pm Friday, November 18, and go from there. For those of you who don’t know what a “Pub Run” is: we gather, we drink, we run, we repeat (yes, literally we are running, from …

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HTFU

 WOD 11/9/11 10 Minutes Of Snatch Work – Work up to 85-90% of your max 7 Rounds: 7 Hang Snatch (95#/65#) 7 Toes To Bar 7 Burpees   November 12 is the Houston Competition Hammer & Chisel hosted by Atomic CrossFit. If you’re looking to carpool post some comments and get a group together. We …

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Mr. Sunshine

 WOD 11/8/11 As quickly as possible: 1000m row then 3 Rounds: 10 Should To Overhead (135#/95#) 20 Wallball 30 Situps then 400m run   November 12 is the Houston Competition Hammer & Chisel hosted by Atomic CrossFit. If you’re looking to carpool post some comments and get a group together. We have a lot of …

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Greatest

 WOD 11/7/11 4 Rounds – each for time: 10 Chest to bar Pullups 20 Kettlebell Swings 50 Double Unders   rest 3 minutes between each round November 12 is the Houston Competition Hammer & Chisel hosted by Atomic CrossFit. If you’re looking to carpool post some comments and get a group together. We have a …

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The Last Zombies

WOD 11/4/11 Squat Snatch Review Take 7 minutes to find a heavy single – NOT A MAX Once every minute for 15 minutes complete 1 squat snatch. You can move up 5 pounds at a time only after you’ve completed a given weight for two consecutive minutes. If you miss during  any minute you MUST …

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