Month: February 2013

Elvis

WOD 2/18/13 Back Squats 3-3-3-3-3 All sets at 80% of 1RM or heavier   Max Double Unders in 2 minutes   Death By Man-Makers (45/30) On the first minute complete 1 man-maker, 2 on the second minute, and so on until you are no longer able to complete the amount of reps within the minute. …

Elvis Read More »

Battle Of The Boxes

WOD 2/15/13 “Heavy Jackie” For Time: 1000m Row 50 Thrusters (95/65) scaled (75/45) 30 Pull-Ups (scaled men no bands, scaled women blue band)   This is the first workout for the battle of the boxes between CFB, Mid-County, Bridge City, and Lumberton. You come do the workout and we will turn in our top 4 …

Battle Of The Boxes Read More »

WOD Love

WOD 2-14-13 Rowing review: the catch, the drive, the finish. Then, 500 M Row time trial. This is a maximal effort. AMRAP in 15, w/a partner: • 50 ft Partner Carry (each) • 20 Alternating Air Squats (each) • 50 ft Wheel Barrow Walk (each) • 10 Med Ball Chest Pass (20/14) For the squats, …

WOD Love Read More »

Crush

WOD 2/14/13 “Love Story”   With a partner: 200 Singles (because you start single) 800m Run (then you go out together) 50 Planking High Fives on each arm (then you ask for their hand) 400m Run  (you don’t go out as often anymore) 50 Partner Wall Ball (20/14) (you take turns with the little one) …

Crush Read More »

Thirty Three

WOD 2-13-13 “33” For Time: • 33 Situps • 33 Push Press (95/65) • 33 Pullups • 33 Air Squats • 33 Cleans (95/65) • 33 Pushups • 33 Deadlifts (95/65) • 33 Bar Hopping Burpees • 33 KB Swings (55/35) • 33 DU This WOD is in honor of Coach Clay’s 33rd birthday! Be …

Thirty Three Read More »

Homer

WOD 2/13/12 Overhead Squat 3-3-3 Front Squat 3-3-3 Complete all sets of overhead squats before moving to front squats. Try to increase the load every set.   AMRAP in 6 minutes: 5 Hang Squat Clean Thrusters using dumbbells (45/30) 10 Russian KB Swings (55/35)   Rest 6 minutes   AMRAP in 6 minutes: 5 Jumping …

Homer Read More »

Powdah!

WOD 130212 6-4-4-2 1 and 1/4 Front Squats 6 Rounds: 5 DB Thrusters Per arm (45/30) 5 Strict Pull Ups 20 Sit Ups Team CFL: 3 x 10 GHD Situps, 3×15 Weighted Back Extensions

Marsala

WOD 2/12/13 Push Press 5-5-5-5-5 Complete 5 tall box jumps after each set   For Time: 10-8-6-4-2 Squat Cleans (155/105) Box Jumps (24/20) Clapping Push-Ups*   From the bottom of the push-up aggressively push yourself up and clap your hands in mid air before the hands land back on the ground. Scale by doing regular …

Marsala Read More »

COMPETE

WOD 130212 Power Snatch 4×5 12-9-6-3-6-9 Power Snatch (96/65) Box Jumps (30/24) Ring Dips Team CFL Athletes: 1 Mile Run. (Before or After class) We now have the world renowned, award winning Paleo Powder on sale at the gym. Get your bottle now for $6 while they last. Paleo Powder is a Gluten Free/MSG Free …

COMPETE Read More »