Month: March 2013

Love

If you Missed the 13.4 event on Friday night, then you missed this. Congratulations Sean and Stephanie. Here’s to a beautiful forever! 4 Rounds: 15 Burpees 400m Run 20 Unbroken Thrusters (95/65) Walking 5 min Rest After Party: 2:00 Max Effort Double Unders

Accept The Challenge

WOD 4/1/13 5 Rounds: 400m Run 10 Deadlift (275/185) 20 Wall Ball (20/14) 10 Pull-Ups 20 Kettlebell Swings (55/35) 10 Burpees   The workout will be cut-off at the end of the class (roughly 40 minutes). Scale as needed.   CrossFit Lumberton is hosting their first competition on April 27th. You can read more here. …

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Ringer

WOD 3-29-13 Squat Clean into Thruster 5×5 Start light and work up to a heavy set “13.4” AMRep in 7: • 3 Clean & Jerk (135/95) • 3 Toes 2 Bar • 6 C&J • 6 T2B • 9 C&J • 9 T2B • continue this sequence, adding 3 reps to each movement on each …

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13.4

WOD 3/29/13 Clean & Jerk – Find a heavy single   “13.4” AMRAP in 7 minutes: 3 Clean & Jerk (135/95) 3 Toes To Bar 6 Clean & Jerk 6 Toes To Bar 9 Clean & Jerk 9 Toes To Bar Increasing by 3 reps every round until the 7 minutes is up.   CrossFit …

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Wing It

WOD 3-28-13 Front Squat: 5×5 Pause Squats @60% While at the bottom of each squat, pause for a full 3 seconds before standing tall. AMRAP in 12: • 4 Press (75/45) • 8 SDLHP • 12 Front Squats Friday Night Lights is at CFL this week! Make plans to be here, even if its only …

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Focus

WOD 3/28/13 Back Squat 3-3-3-1-1-1   AMRAP in 10 minutes: 7 Deadlift (135/95) 5 Hang Clean (135/95) 3 Push Jerk (135/95) 100m Run   Cash Out: Max Wall Ball (20/14) in 2 minutes immediately followed by max burpees in 1 minute   CrossFit Lumberton is hosting their first competition on April 27th. You can read …

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Hustle Hustle

WOD 3/27/13 4×5 Weighted Ring Dips – heaviest possible, rest 90 seconds     AMPRAP in 12 Minutes: 7 Strict Pull Ups 14 Goblet Squats 21 V-Ups CrossFit Lumberton is hosting their first competition on April 27th. You can read more here. Spots will fill up quickly so if you would like to compete you …

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Faster

WOD 130327 Snatch 15 minutes working on the Snatch and snatch progressions. Work to heavy if you get comfortable enough. “Helen” 3 Rounds: 400m Run 21 KB Swings (55/35) 12 Pull Ups After Party: 50 Jumping Lunges Great job today to everyone for taking on the Battle of The Boxes!!! We especially want to thank …

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