Month: August 2013

Sup

WOD 130812 Find a heavy single of the following complex Hang snatch + Over Head Squat + Snatch balance *this is a complex, you should not drop the bar between movements 4 rounds for total time (of runs) and reps: Run 400m (all out) ME V-Ups Rest 2:00 between rounds.

Gripper

SKILL: Kettlebell Complex: On the right arm complete 3 KB Cleans, 3 KB Push Press, 3 KB Front Squats, repeat on the left arm. Rest and repeat for a total of 5 Rounds   CONDITIONING: Our workout is from the upcoming competition in Galveston, The Gulf Coast Gauntlet “The Gripper” Rx Division: 45 Pull-ups 75 …

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Sweet 16

WOD 8/9/13 Push Jerk – in 15 minutes work up to a heavy weight then complete  6 heavy singles   AMRAP in 16 minutes: 200m Run 5 Power Cleans (95/65) 5 Push Press (95/65) 5 Burpees

Attack

WOD 8-9-13 Snatch: find a 1 rep max AMRAP in 10: • 10 Burpees • 20 Jumping Jacks • 30 Supermans CrossFit Brigde City is hosting a 2-man team competition and there are still spots open. For more info check out http://www.crossfitbridgecity.com/

Play Day

WOD 8/8/13   In Any Order, Break Up sets and move from movement to movement as needed   3 x 200m Row Sprints – Rest 2 minutes between efforts   3 Sets: 30 seconds max plyo push-ups (One hand on bumper, one hand off, jumping from side to side after each push-up)   5 Sets: …

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2 Guns

WOD 8/7/13 Back Squats – 4 sets of Max Reps @ Body weight (or 50-60% of max) in 20 seconds, Rest 3 minutes between sets   Tabata Mash-Up – Alternate Sit-Ups & Air Squats For max reps   Cash Out: 3 sets of 14 Kipping Pull-Ups followed by two sets of 7 Dead Hang Pull-Ups

Demo

WOD 8-7-13 Tabata Medball Cleans “Tabata You” This is a Tabata mash-up style WOD. You will alternate between 2 movements for a full Tabata cycle, rest approx. 1 minute, then do 2 more movements. Choose between: • KB Swings • Goblet Squats • Pushups • Situps • Box Jumps • Wall Ball • DU Construction/demo …

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Chum

WOD 8-6-13 Clean & Jerk: 7 minutes to find a heavy single. EMOM for 10 minutes: Perform 2 C&J @ 75-85% of above weight. 3 Rounds: • 10 Jerks (135/95) • 10 Squat Cleans • 100 M Run We will start pulling down the pullup rig today in preparation for the wall demo to begin. …

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