WOD 2/1/12 Push Press 5-5-5-5-5 (All sets should be heavy; start from the ground) 4 Rounds: 30 seconds of work, 30 sec rest at each station: Back Squat (heavy, around 60% of your 1 rep max) Push-Ups Dumbbell Push Press (45/30) Cash Out: Max Rep Back Squats with weight used in WOD
Great News! As a welcome to our new family members, for a limited time, your first 2 weeks at CrossFit Lumberton are on the house! Were convinced that once you walk in our doors and hit the floors, you’ll be hooked. Stay tuned to this website, and our Facebook page for updates. At this point, …
WOD 1/31/12 Deadlift 3-3-3-3-3 (all sets 75-85% of max) Do 3-5 Dead Hang Pull-Ups between each set 1-10 Wall Ball (20/14) Burpees Do one rep of each, then two reps of each, then three, and work your way up to 10. Our new shirts arrive this evening and will be for sale …
WOD 1/30/12 5 Rounds for max reps: AMRAP in 60 seconds Squat Clean & Jerk (155/105) rest two minutes between each round Cash Out: Sprint to 400m mark and walk/jog back. Repeat for a total of 3 sprints We want EVERYONE to compete in the CrossFit Open this year. The first step …
WOD 1/27/12 Overhead Squat 5-5-5-5-5 (all sets at 70-80% of max) 4 Rounds: 10 Burpees 10 Kettlebell Swings (55/35) 10 Box Jumps (30/24) Cash Out: As Fast As Possible: 500m Row followed by 20 Handstand Push-UPs The 2012 CrossFit Games season is approaching. The first step is the CrossFit open which …
Opening Soon! We’re planning to be accepting new memberships sometime in the beginning or middle of February. Once we get equipment in and set up, we will notify potential members on our status. Stay tuned to this page, or our Facebook page for updates. Thanks again to everyone for all the interest you’ve shown. We …
WOD 1/26/12 Push Jerk 1-1-1-1-1-1-1 (all reps should be heavy) Tabata Mash-Up: Dead Hang Pull-Ups Dual Kettlebell Front Squats (55/35) 20 seconds of work followed by 10 seconds of rest. You will alternate between the pull-ups and squats and complete 8 sets of each movement. Score is total number of reps completed.
WOD 1/25/12 Hang Snatch – Work up to a heavy single AMRAP in 6 Minutes: 3 Hang Snatch (95/65) 6 Hang Clean (95/65) 9 Push-Ups Cash Out: 100 Air Squats for time
Under Construction Thanks for visiting the Online Home of CrossFit Lumberton. This will be the place to find the days WOD, interesting articles, upcoming events, and any general info you may need. As you peruse the site, there will obviously be some things that seems off. They will be updated soon. Thanks again for visiting …
WOD 1/24/12 5 Rounds: 10 Deadlifts (225/155) 10 Pull-Ups 4 Rounds: 2 Turkish Get-Ups/arm (55/35) 8 1-arm Russian KB Swings/arm (55/35) 2x400m Sprints with 3 minutes rest between efforts
