Month: March 2013

Active

WOD 3/25/13 Russian Kettlebell Swings: work for 30 seconds, rest 60-90 seconds. Complete 5 sets.   3 Rounds: 400m Run 15 Deadlift (225/155) 10 Strict Pull-Ups   The next Battle of The Boxes WOD will be tomorrow so you better be here!   CrossFit Lumberton is hosting their first competition on April 27th. You can …

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Hot Dog

WOD 3-22-13 Do 3 sets of: A) max effort L-sit B) 7 tall box jumps L-sits may be done from the ground, plates, boxes, rings, etc. 4 Rounds For Time: • 20 Medball Cleans (20/14) • 200 M Medball Run • 7 Hollow Rocks If you are not able to run with the medball you …

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Dynasty

WOD 3-21-12 For time: 100 Push Press (95/65) 3 Rounds For Time: • 20 KB Swings (55/35) • 40 DU If you are on the fence about signing up for the Raider Challenge, we want to take this time to encourage you. You come in multiple times a week and do things you never thought …

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Recon

WOD 3/21/13 Back Squat  5-5-5-5-5 Try to increase the load each set   For Time: 3 Rounds: 6 minute cut-off 10 Squat Cleans (135/95) 15 Push-Ups 3 Rounds: 12 minute cut-off 10 Push-Press (135/95) 15 Kettlebell Swings 3 Rounds: 18 minute cut off 10 Box Jumps (24/20) 15 Wall Ball   The goal is to …

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tools.

WOD 130320 Back Squat 1×5 @ 85% 2×3 @ 90% 2×1 @ 95% For Time: Box Jumps 10-8-6-4-2 HSPU 1-2-3-4-5 Get signed up now for the Raider Challenge! Email sean@crossfitlumberton.com to do it!!!!!

Task Force

WOD 3/20/13 800m Time Trial   5 Rounds: 5 Deadlift (275/185) 10 Burpees 10 Pull-Ups Immediately followed by: 2 Rounds: 200m Run 15 DB Push Press (45/30)   Score is total time to complete all 7 rounds.   Friday Night Lights will be at CrossFit Mid-County this week. RSVP here.   The next Battle of …

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Mist

WOD 3-19-13 500 M Row Time Trial Damper must be set at 5 5 Rounds For Time: • 5 DB Snatches (45/30) [per arm] • 5 DB Rows [per arm] • 10 DB Hang Cleans • 100 M Run DB Rows will be done from pushup position. The 100 M run will be from the …

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The Plan

WOD 3/19/13 Snatch – 15 minutes to find a heavy single   AMRAP in 20 minutes: 5 Snatch 115/75 10 Front Squat 200m Run Rest exactly 60 seconds after each round   Friday Night Lights will be at CrossFit Mid-County this week. RSVP here.   CrossFit Lumberton is hosting their first competition on April 27th. …

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