Month: October 2012

Lemon Parade

WOD 121004 1a) 3X5 Press 1b) 3xMax Effort Dead Hang Pullups *Do a set of presses, then do a set of pulllups until complete. 5 Rounds: 3 Hang Cleans (75% of 1rm) 6 Box Jumps (30/24) 12 Toes 2 Bar 200m Run Rest 1:00 between rounds

Climbing 101

WOD 10/5/12 EMOM for 10 minute 1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).   -then-   In 12 minutes complete: 100 UnBroken Double-Unders With remaining time AMRAP of… 7 Deadlifts 275/185# 25 Burpees   Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must …

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Swing Life Away

WOD 10/4/12 Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00   -then- 5 rounds for total time of: 20 KB Swings 55/35 10 Push Press 115/75# Rest To Work Ratio 1:1   RSVP to the Halloween Party coming up in October at CrossFit Bridge City.

Debatable

WOD 10-4-12 Wall Climbers, Hand Stands, Walking Hand Stands “Fight Gone Bad Mix-Up” 1 Minute at each station for 3 Rounds • Shuttle Run • Thrusters (95#/65#) • Sit-Ups • Kettlebell Swings (55#/35#) • Ring Dips Rest exactly one minute between each round. Score is max number of reps completed.

Wagon Wheel

WOD 120903 Death by Tire Flips (2up) Start with 2 Flips on the first round. each minute you will add 2 flips. (4 on min 2, 6 on minute 3, etc…) “Cindy” AMRAP in 20 min: 5 Pullups 10 Pushups 15 Squats 

Don’t We All….

 WOD 10/3/12 Push Jerk/Split Jerk Skill Work   For Time: Run 400m 21 C2B Pullups 12 KB or DB* Thrusters 55/35 Run 400m 15 C2B Pullups 9 KB or DB Thrusters Run 400m 9 C2B Pullups 6 KB or DB Thrusters   Kettlebells are prescribed for this workout but are very difficult and uncomfortable if …

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Power House

WOD 10-2-12 Find a 1 rep max on Cleans For Time: Row 500 M -then- 3 Rounds of • 10 Mutant Man-Makers (45/30) • 10 T2B • 10 Squat Jumps -then- 200 M Run After Party: Max effort cleans in 2 mins @ 50% of 1rm

Testing Testing

 WOD 10/2/12 Find a max weighted strict pull-up   1 mile time trial – GO AS FAST AS POSSIBLE   AMRAP in 5 minutes: 10 KB Swings 55/35 10 Burpees   Big thanks to everyone who came out for the Pub Run on Saturday; It was a huge success! We raised over $1000 for the …

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