Month: April 2013

Shorty

WOD 4-24-13 Snatch Skill Work EMOM for 10 mins: perform 1 muscle snatch and 1 high-hang snatch “11.1” AMReP in 10: • 30 DU • 15 Snatches (75/55) Score is total # of reps completed. After Party: 5 min run for distance Announcements: No Saturday classes this week. Come out to LHS for the competition! …

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Sayonara Scotty

WOD 4/24/13 Clean & Jerk – 10 minutes to find a heavy single   Using 70-80% of your heavy single complete 1 rep every 30 seconds for 4 minutes.   5 Rounds: 5 DB Thrusters (right arm) (45/30) 5 DB Thrusters (left arm) 7 Russian Swings (right arm) (55/35) 7 Russian Swings (left arm) 10 …

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Zip

WOD 130423 Floor Press: 5×5 For Time: 20 Wall Balls (20/14) 40 Pull-ups 20 Wall Balls 40 Box Jumps (24/20) 20 Wall Balls 40 Ring Dips 20 Wall Balls 40 KBS (55/35) 20 Wall Balls If you can help out with judging or moving/setting up equipment at the competition this Saturday please let us know! …

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Shuttle

WOD 4/23/13 Strict Pull-Ups 5-5-5-5-5 Box Jumps 5-5-5-5-5 Alternate between sets of pull-ups and box jumps. Run a 100m Sprint after each round of pull-ups and box jumps 50-40-30-20-10 Air Squats Push-Ups V-Ups 12 minute cut-off

Alpha

Coach Sean at the Alpha Warrior competition WOD 4-22-13 OHS 1 Rep Max AFAP: • 400 M Row • 400 M Run • 40 Burpees • 40 V-Ups • ME Deadlifts (135/95) You will have 3 scores: time after last V-Up, time after last DL, and # of DL reps completed. There will not be …

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New Strength

WOD 4/22/13 Back Squat – 2 sets of 5 at 50-60%, 1 heavy set of 10 @ 65% followed by 1 heavy set of 20 @70% or more   For Time: 1000m Row 1000m Run 20 Clean & Jerk (135/95) 10 Muscle Ups (Scale 20 pull-ups & 20 dips if needed)  

Kitchen Sink

WOD 130419 For Time: 1 Mile Run 6 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats 3 rounds: 20 Burpees 15 Kb Swings (55/35) 10 Wall Balls (20/14) Anyone interested in judging/volunteering at the competition should send an email to sean@crossfitlumberton.com with info as to what you can do and how long you can …

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Tabata Time!

WOD 4/19/13 Overhead Squat – Find a 1 rep max   Tabata Goblet Squats (55/35) Rest 1 minute Tabata V-Ups Rest 1 minute Tabata Double Unders Rest 1 minute Tabata Push-Ups   Cash Out: 1000m Run or Row

Ocean

WOD 4-18-13 Weighted Backwards Bear Crawls x7 Start at the pullup rig, go to the black wall and back. Partner WOD AMRepAP in 12: • ME Back Squats (45/30) • 100 M Run Partner 1 will get as many squats as possible while partner 2 runs 100 M. Switch when partner 2 gets back from …

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Zumi

  WOD 4/18/13 Double Under skill work for 3 minutes   Max Double Unders in 2 minutes   For Time: 3 Rounds: 10 Box Jumps (24/20) 20 Wall Ball (20/14) 800m Run 3 Rounds: 10 Overhead Lunges (per leg) w Bumper (45/25) 20 Pull-Ups 800m Run 3 Rounds: 10 Deadlift (225/155) 20 DB Push Press …

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