Month: July 2013

Good Side

WOD 7-25-13 Snatch 1st Pull 5×5 @100% of 1RM Snatch 2nd Pull 5×5 @90% of 1RM Death By: Mutant Man-Makers (45/30) Rest 1 minute after failure then run 1600 M The Paleo Potluck will be on August 23rd at the Wohlferd’s house. Check the bulletin board for more info.

Patience

WOD 7/25/13 Deadlift – 5 sets of 5 – Start at 75% of max and try to add weight each set   5 Rounds: 20 Push-Ups 15 Overhead Squats (45/33) 100m Farmers Carry (55/35)

Battle Bots

WOD 7-24-13 For Time: 400 M Run 3 Rounds of: • 15 Pullups • 15 Situps • 15 DU 400 M Run 3 Rounds of: • 9 Cleans • 9 Thrusters • 9 DL 400 M Run Standard weights (135/75) Scaled weights (95/55) *Scaled Women will do 7 pullups. All divisions must do unassisted pullups. …

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Whalers

WOD 7-23-13 Deficit Deadlifts 5-5-3-3-2-1 Stand on a 45# plate Ladder AMReP in 10: • 1 SDLHP (95/65) • 1 Burpee • 1 Lateral Box Jump (24/20) Add 1 rep to each movement on each round. (1 rep of each, then 2 reps of each, then 3, etc). Lateral box jumps will be performed by …

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WOD 7/23/13   Hold the bottom of an air squat for 2 minutes   AMRAP in 9 minutes: 3 Burpees 6 Wall Ball 9 Russian KB Swings   CrossFit Bridge City is hosting a 2 man or 2 woman team competition (both RX and scaled divisions) where the winning teams will bring home custom kettlebells …

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General Issue

WOD 7-22-13 Skill: Kipping Pullups 5×7 3 Rounds For Time: • 7 Squat Snatch (135/95) • 50 Situps • 20 HR Pushups Be on the lookout for info on a Paleo Potluck get-together that is in the works. Post what days/times you would like to have one. Don’t forget to post your results as well!

Chip

…chip chip chiperooo….here we go…. WOD 130719 For Time: 200m Run 20 Overhead Squats (75/45) 20 Press 20 Snatches 200m Run 20 Front Squat 20 Push Press 20 Clean 200m Run 20 Back Squat 20 Jerk 20 KB Swings (70/45) 200m Run After Party: 100 Double Unders

HBD!

WOD 7/19/13 Rope Climb & Pistol Skill Work   “Allie” For Time: 40 KB Swings (70/55) 35 Push-Ups 30 Goblet Squats (70/55) 25 Deadlifts (245/165) 20 Box Jumps (30/24) 15 Toes To Bar 10 Man Makers (AKA DB Burpee – Squat Clean – Thrusters) (45/30) 200m Run after each movement   Be sure to tell …

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