Month: September 2012

Orient

WOD 9-24-12 Strict Pullups: 3 sets of 10 Tall Box Jumps: 3 sets of 10 Alternate between pullups and box jumps for all sets. Pullups can be done with bands, but NO KIPS. Jump a taller box than normal or add a plate to the box you normally jump. For Time: 21-15-9 • DL (225/155) …

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Half Mile

 WOD 9/24/12 20 minutes to establish a 1RM Snatch.   -then-   For Time: Run 800m 75 Wall Balls 20/14# Run 800m Who’s going to go unbroken on the 75 wall ball?

Jump Jump

 WOD 9/21/12 2,2,2,1,1 Back Squats @ 90-95% – rest 2 minutes.   -then-   Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead   Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the …

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Cha-Cha Slide

We make hard things look easy WOD 9-21-12 Partner Wall Ball Shots 5×10 (each) Alternate throws for each rep Squat Therapy (10 mins) Grab a wall and get squatin’ “Fran” For Time: 21-15-9 • Thrusters (95/65) • Pullups After Party: Row 400M with the dampener set to 1. This should be a casual pace.

iOS 6

WOD120920 Front Squat 3-3-3 “Litvinov’s” 5 Rounds: 10 Front Squats @ 65% of 3 Rep Max 200m Sprint Rest 2-3 minutes between each round. Each round will have it’s own time and should be a maximum effort

Run Faster

WOD 9/20/12 Heavy snatch practice. Try to get in at least 5 heavy reps (85-95% of your 1RM). If you feel good try and set a new max!   “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65)     Top 5 men and women’s RX times will make the leaderboard!

Pre-Firebreather

WOD 9/19/12 7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.   -then-   5 rounds for total working time: 100m Shuttle Run (10m sections) 15 HR Pushups 10 Hang Squat Clean to Thrusters @ 95/65# *Rest 1:1

Thin Red Line

WOD 120919 1) 5 x 3 Push Jerk 2) 5 x 3 Snatch Pull (120%) 5-4-3-2-1 Clean & Jerk (185/120) Muscle-Ups “OMG I CANT DO MUSCLE UPS!!!!” No worries. For every muscle up, you will sub 3 pullups and 3 ring dips. CrossFit Lumberton would like to take this time to remember fallen Firefighter Neal …

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Jump On It

WOD 9-18-12 Back Squat 5×5 Guys increase weight by 20# each set Ladies increase by 10-15# For Time: • 400 M Row (dampener on 1) • 20 Inverted Burpees • 10 DB Rows [per arm] (45/30) • 20 Inverted Burpees • 400 M Row (dampener on 10) The DB Rows will be done in pushup …

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Beauty In Strength

WATCH: “Beauty in Strength”   WOD 9/18/12 15 minute skill work 1 Squat clean + 2 front squats   1a) 3XME Strict Pullups – rest 45 sec. 1b) 3X10 Heavy DB Snatches (10/arm) – rest 45 sec. 1c) 3X25 – Med Ball Ab-Mat Situps 20/14# (anchored), rest 45 sec. 1d) 3X5 Press – heavier than …

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