Month: April 2012

Bang Bang

Is this someone you know? Get them here ASAP and change their mind! WOD 4-17-12 Deadlift: Find a 1 Rep Max  5-5-3-3-1-1-1 For Time: 200 M Farmers Carry (30/20) 50 Pullups 200 M Farmers Carry 50 Pushups 200 M Farmers Carry 50 Double Unders We are planning on meeting up at the Lumberton Young Life crawfish …

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SCT

WOD 4/17/12 Squat Clean Thruster 3-3-3-3-3   5 Rounds: 5 Squat Clean Thrusters (135/95) 10 Burpees   Cash Out: 3×10 Dead Hang Pull-Ups

Rock N Rolla

WOD 4/16/12 4 Rounds: 250m Row 12 box jumps 24/20 8 deadlifts (245)   Rest 5 minutes:   4 Rounds: 30 Sec Max Hollow Rocks 50 Double Unders Rest 1 minute between rounds  

Winning

Grant getting deep in a front squat with great form WOD 4-16-12 Max Burpees in 1 Min 6 Rounds For Time: 7 Mutant Man Makers (45/30) 5 Squat Jumps 3 Pullups 1 HSPU Just a reminder that we will not be having the 6 AM class on 4-16-12 (in case you are reading this on …

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Water Gun

 WOD 4/13/12 Front Squat 7-7-7-7-7   5 Rounds: rest exactly two minutes between each round. Score is total time including the 8 minutes of rest between each round 200m Run 25 Air Squats 10 Cleans (155/105)   We will not have a stretching class this Saturday. We will have our normal members class at 10am …

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Lucky Number

Coach Clayton and his soon to be wife Ashley WOD 4-13-12 25 Pistols (per leg) For Time: Row 500 M, then 21-15-9 Thrusters (95/65) KB Swings (55/35) We will not be having the 5:30/6:30 pm classes tonight, and we will not be having the 6 am class on Monday. Sorry for any inconvenience. Also, don’t …

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You Only Live Once

WOD 4/11/12 Press  5-5-5-5-5   AMRAP in 10 minutes: 1000m Row With remaining time AMRAP of 10 Pull-Ups 10 Box Jumps (24/20) 10 Overhead Squats (95/65)   Cash Out: 100 Sit-Ups   We don’t really push supplements at this gym, because we believe eating real food (paleo) is always the answer. If I’m going to …

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Copper

Trudging through “Lumber-Jacked” at the Grand Opening WOD 4-12-12 Max Medball or Atlas Stone Cleans in 1 Min 5 Rounds For Time: 5 Cleans (135/95) 20 Situps 10 Deadlifts (same bar) 20 Russian Twist We will not be having the 5:30 pm or 6:30 pm classes on Friday, nor will we have the 6 am …

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Bazinga

Never say die! WOD 4-11-12 Skin the Cat Levers Progression Handstand work for 3 min 3 Rounds For Time: 3 Press 6 Push Press 9 Push Jerk (95/65) 800M run Without dropping the bar, complete all of the reps in the Press Progression. Complete 5 burpees after the last run for each time the bar …

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