Month: April 2013

Distraction #74

WOD 130310 Maximum Weight for 1 Repetition of: Clean and Jerk 10-9-8-7-6-5-4-3-2-1 Squat Clean to Thruster (95/65) Box Jump (24/20) If you have signed up for the Raider Challenge, you need to pay your entry fee by Friday in order to receive your shirt. Also, your spot is not fully secured until payment is received. …

Distraction #74 Read More »

Clique

WOD 4/10/13 Snatch – 12 minutes to find a 1 rep max. If you need to work on mechanics stay at a lighter weight.   With A Partner For Time: 50 Burpees 50 Pull-Ups 50 Thrusters (96/65) 50 Push-Ups 50 DB Hang Squat Cleans (45/30) 50 Toes To Bar (sub V-Ups if needed)   One …

Clique Read More »

UPS

WOD 4-9-13 Tabata Double Unders Tabata Situps FGB: Skrillex Remix • Ring Rows • HSPU • DB Rows (45/30) • Supermans • Medball Cleans (20/14) This WOD will be done in Fight Gone Bad format. Score is total reps from all 3 rounds. If you have signed up for the Raider Challenge, you need to …

UPS Read More »

The King

WOD 130408 Front Squat: 6-6-4-4-2-2 For Time: 10 Press (115/75) 15 Overhead Squat 20 Push Press 25 Front Squats 30 Push Jerks 35 Back Squats Who’s going unbroken??? Sign Up Now for the Raider Challenge!!!! Its time to get going!!!  

The Shade

WOD 4/8/13 Clean & Jerk – Find a 1 rep max   5x400m Sprints – Rest exactly 90 seconds between efforts. Score is total time to complete all five sprints including rest.   CrossFit Lumberton is hosting their first competition on April 27th. You can read more here. Spots will fill up quickly so if you would …

The Shade Read More »

13.5

WOD 4/5/13 Thruster – Find a 1 rep max   “13.5” AMRAP in 8 minutes: 15 Thrusters (100/65) 15 Chest To Bar Pull-Ups   Friday Night Lights will be at CFB tonight at 6:30pm; Join us for the last workout of the CrossFit Open!   CrossFit Lumberton is hosting their first competition on April 27th. You …

13.5 Read More »

13.5

WOD 130305 Back Squat: 3 x 20 @40% “13.5” Amrap in 4 minutes: 15 Thrusters 100/65# 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 …

13.5 Read More »

Wolverines

WOD 4-4-13 7 sets of: 2 Hang Cleans + 1 Jerk Go as heavy as possible 3 Rounds: • HSPU (15/12 reps) • 40 Jumping Lunges (total) • 15 Pullups We would love to have a big group from CFL run the CrossFit 5k on Saturday. Make plans to be there, the first heat starts …

Wolverines Read More »

Whole Team

WOD 4/4/13 Overhead Squat – 15 minutes to find a heavy set of 3 Sub Front Squats if you have flexibility issues in the Overhead Position   AMRAP in 12 minutes: 2 Snatch 4 Overhead Squats 6 Burpees 8 Toes To Bar (Sub V-Ups if needed)   Friday Night Lights will be at CFB this …

Whole Team Read More »