Month: March 2013

Cupcake

WOD 130318 Snatch Skill Work: In 10 Minutes: Find a heavy single Every :30 for 4:00: 1 Snatch @ 60% of above 3 Rounds: 8 Snatches (115/75) 7 Bar Muscle Up 400m Run *sub 2x Pullups and Dips for each Bar Muscle up*  

FGB

WOD 130316 “Fight Gone Bad” 3 rounds, 1 minute per station: Wall Balls (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (20″) Push Press (75/55″) Row (Calories) REST 1:00   *compare to 5-18-2012   The clock does not reset or stop between exercises. On call of “rotate,” the athlete will move to next station immediately. …

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DeadHop

WOD 3/15/13 Back Squat – 5 Heavy Sets of 5   5 Rounds As Fast As Possible: 200m Run 20 Russian Swings (55/35) 15 Toes To Bar   Friday Night Lights will be at CrossFit Bridge City this week.  For more information visit the facebook event page. We hope to see another great turn out! …

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Breaking

Kayla during 13.1 WOD 3-14-13 Skill: Grip Strength Work 4 sets of: accumulate 30 seconds of hanging time on the pullup bars, rings, ropes, or rock holds. Try to hang from at least 2 different things. If you can, try to hang by 3 fingers or less for 1 round. AFAHP: (as fast as humanly …

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Face Off

WOD 3/14/13 Front Squat 5-5-3-3-1-1-1   AMRAP in 14 minutes: 5 Deadlift (225/155) 15 Hollow Rocks 20 Burpees   Cash Out: 3-5 sets of dead hang pull-ups, max reps each set   Friday Night Lights will be at CrossFit Bridge City this week.  For more information visit the facebook event page. We hope to see …

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13.2

Jenny Labaw Does 13.1 at 150 Reps….On 1 Leg…Need more motivation? 13.2 is announced today! WOD 130313 Box Squats 2 x 4 (90%) 2 x 2 (95%) For Time: 40 Double Unders 12 Push Press (155/115) 20 Walking Lunges (total) 80 Double Unders 9 Push Press (155/115) 40 Walking Lunges 120 Double Unders 6 Push …

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Reacher

WOD 3/13/13 Hang Clean – Find a 3 rep max   10-8-6-4-2 Hang Clean (70-75% of your 3 rep max) Pull-Ups 200m Run after each round   Cash Out: Accumulate 1 minute in a couch stretch (1 minute per leg)