Month: July 2013

OH Complex

WOD 7/18/13 Squat Snatch + Overhead Squat – Spend 10 minutes working on technique; if comfortable work up to a heavy single.   15 minute AMRAP of: 15 Overhead Squats (95/65) 30 Lateral Jumps (over Bar) 45 Ab-Mat Sit ups   Nearly every day we program a strength element to begin the workout. This is …

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Challenge

WOD 130717 Row 500m -then- 21-15-9 of: Box Jumps (24/20) Thrusters (115/75) -then- 4oom Run After Party: 100 Double Unders. Or DU practice. *thanks to Be Challenged CrossFit for this WOD. This was one of their WODs last week in a competition they held. (We’re finishing with a run, they finished with another row.) CrossFit …

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The Test

WOD 7/17/13 Deadlift – Find a 1 Rep Max   4 Rounds: 30 Seconds On 30 Second off for max reps: DB Push Press (45/30) Dead Hang Pull-Ups(or Muscle-Ups) Front Squats (115/75) Tire Flips 1-armed KB Clean (55/35) 15 seconds left, 15 seconds right arm (If you’ve never done these scale back the weights!)   …

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Deuce

WOD 130716 Find a 1 Rep Max Back Squat For total reps: 2:00 ME Double Unders 3:00 ME Wall Balls (20/14) Rest 2:00 3:00 ME KBS (55/35) 2:00 ME Double-Unders 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 …

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Just Watch

WOD 7/16/13 Skill: Handstand Hold/Walk/Push-Up   Strength: Dead Hang Pull-Ups 7-7-7-7-7   Conditioning: Partner Workout For Time Only 1 Partner works at a time  – P1 works while P2 holds plank position  Reps only count while the other partner is in the plank position 100 Double Unders 20 Burpees 40 Wall Ball (20/14#) 50 Box …

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Metronome

  WOD 130715 EMOM for 10 minutes 2 Power Cleans @ 80% For Time: 60 Pullups EMOM including the first minute – 5 Burpees Thanks to everyone who came to the double under clinic. We hope you learned quite a bit. Pass the information you learned along to your buddies! CrossFit Bridge City is hosting …

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Queen

WOD 7-12-13 Turkish Get-ups Find a heavy single (on each arm) ME Tire Flips in 1 minute Death By: Mutant Man-makers (45/30) Do 1 rep in the first minute, 2 in the second, 3 in the third, etc. Once you cannot complete the required number of reps, you are done. After Party: ME handstand hold …

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Feather

WOD 7/12/13 Deadlift 7 sets of 2 starting at 70% of your 1RM and working up to 90%   AMRAP in 20 minutes: 5 Deadlifts (225/155) 10 Pull-Ups 15 Push-Ups 20 Double Unders   Who has registered for the double under clinic at CrossFit Lumberton, Presented by Cyclone Speed Ropes? It’s this Sunday, the 14th. Cost …

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