Month: January 2013

You and I

WOD 130125 Floor Press: 5-5-5-5 “Nasty Girls Hopper” 6 Nasty Girl WODs will be put in a bowl. Whatever you draw, you’ll do it: “Fran” “Cindy” “Isabel” “Nancy” “Chelsea” “Barbara” This is going to be fun. Happy Friday! Intro Class: “Fran” 21-15-9 Thrusters (95/65) Pull-ups Thanks to everyone who has tried out CrossFit Lumberton these …

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Feelin’ Good

WOD 1/25/13 Push Press 5-5-5-5 Complete 5 Dips after each set   For Time: 800m Run 15 Pull-ups 20 Wall Balls (20/14) 15 Pull-ups 20 Wall Balls 15 Pull-Ups 20 Wall Balls 800m Run We missed a lot of running during the first half of January. We’re just making up for lost time.

Gunner

New to CrossFit? I’m your worst enemy. WOD 1-24-13 Front Squat: Find a 1 rep max Death By Front Squats @ 35-40% of your max After Party: Max effort OHS with the same weight used in the WOD ——————————————— Intro Classes Skill: 10 minutes of PVC OHS work With a partner, for time: • 50 …

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Boyz II Men

I apologize for the sound, and the music. Its awful. But this video is great. Its what broke it down for me-Clayton WOD 130123 Handstand / Handstand Push Up Practice: Accumulate 1 minute in a free standing (not on a wall) Handstand, or 2 minutes on the wall. 2 x Max Effort HSPU 5 Rounds: …

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No Reservations

WOD 1-22-13 Back Squats Find a 7 rep max, then add 20-30 pounds and do 3 sets of 4 3 Rounds of: 5-10-15 • SDLHP (95/65) • Box Jumps (24/20) ——————————————— Intro Classes Skill: 10 Minutes Squat Therapy AMRAP in 7 mins: • 7 Goblet Squats • 7 Hollow Rocks • 7 Mountain Climbers (per …

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FUNKtional Fitness

WOD 1/22/13 Front Squat 3-3-3-3   For Time: 10-8-6-4-2 Dumbbell Snatch (per arm) – Heavy Burpees Handstand Push-Ups   There are only a few spots left in the Olympic Lifting Seminar so if you want to attend you need to sign up ASAP!   You’re not very comfortable in a front squat? What are you …

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Timer

WOD 1/21/13 Clean & Jerk – 2 reps every minute for 5 minutes @ 80% of your max   AMRAP in 15: 7 Pull-ups 14 KB Swings 21 Wall Balls   There are only a few spots left in the Olympic Lifting Seminar so if you want to attend you need to sign up ASAP!