Month: October 2012

Elizabeth

WOD 121018 Thrusters 6-6-4-4-3-3 Increase the weight as you go. Were looking for heavy here. “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips Remember that all classes this Saturday are cancelled. We’ll be at CrossFit Mid County for the fundraiser. Don’t forget to make a donation as well to the cause!

DOS

WOD 10/18/12 Max Height Box Jump     AMRAP in 20 minutes: 20 Wall Ball 20/14 10 Deadlift 225/155 20 Box Jumps 24/20   Please donate to our page to support Barbells For Boobs! If you plan on competing this weekend please donate before hand. If you can’t join us this Saturday please consider a …

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Some Nights

; WOD 121017 1a) 3 x 7 Seated DB Shoulder Press, Heaviest Possible 1b) 3 x 7 Bent Over DB Rows (per arm), Heaviest Possible 5 rounds for total time of: 15 Pull-ups Run 200m 20 Wall Balls 20/14# Rest 1:1

Tin Can

WOD 10/17/12 3 Sets:Not for time, rest as needed 10 Heavy Strict Pull-Ups 10 Ring Push-Ups (or difficult push-up) 30 seconds of max double unders     3 Rounds: Band Sprints – From rig to bay door and back 10 Bumper Plate Burpees (45/25)   With your partner providing the band resistance you will sprint …

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New Class Times

Starting Monday, October 22 all the evening classes will be 4:30pm, 5:30pm, and 6:30pm except for Friday we will only have the 4:30 and 5:30 class. Email or call us if you have any questions or concerns.

Barbells For Boobs

      *************CFL WILL NOT BE OPEN THIS SATURDAY!!!************* When- October 20th @ 12:00 Where- CrossFit Midcounty What is Barbells for Boobs?– Barbells for Boobs  is a non-profit breast cancer organization whose mission is to provide funding through the MAMMOGRAMS IN ACTION ® GRANT PROGRAM for qualified low-income and uninsured women and men who need screening and/or …

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WOD For A Cause

WOD 10/16/12 3x400m Sprints: Rest 3 minutes between efforts   3 Rounds: 10 Burpee Box Jumps(24/20) 10 Thrusters (135/95) 50 Double Unders     Please donate to our page to support Barbells For Boobs! If you plan on competing this weekend please donate before hand. If you can’t join us this Saturday please consider a …

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Cave

WOD 10-16-12 Snatch Balance- work up to a heavy set of 3. Start at 60% of your snatch 1RM. You must catch the bar in a 1/4 depth squat or lower for each rep to count. AMRAP in 10: • 10 Power Snatch (75/53) • 40 DU’s After Party: Max one-legged box jumps in 2 …

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Lasso

WOD 10/15/12 Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00     -then-   5 rounds for total working time of: 3 Hang Power Clean @ 80% (of 1rm Clean) 6 Box Jumps 36/30″ 12 T2B Sprint 100m 3 Hang Squat Cleans @ 80% Rest 1:1 …

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Panama

WOD 10-15-12 Barbell Situps 5×7 4 Rounds For Time: • 15 DB Hang Cleans (45/30) • 15 DB Deadlifts • 800M Run The run will decrease by 200M on each subsequent round. (800, 600, 400, 200) CFMC will be hosting Barbells For Boobs this Saturday. In an effort to help support them, and the efforts …

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