Month: October 2013


WOD 131018 Deadlift Work Up to a challenging triple, then 5×3 at that weight. Tabata Plank Holds Rest :45 (enought time to change the clock) Amrap in 8: 7 Deadlifts (225/155) 10 Toes to Bar Rest :45 (enought time to change the clock) Tabata Hollow Rocks Score is # of rounds in the AMRAP. The …

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WOD 131017 Rope Climb Skill Work 5×5 Tall Box Jumps During Skill Session For Time: 30 Wall Balls (20/14) 30 Power Clean (95/65) 30 Wall Ball (20/14) 20 Power Clean (135/95) 30 Wall Ball (20/14) 10 Power Clean (185/125) *12 min time cap

Triple Triple

WOD 10/17/13 Overhead Squat – Find a 3 rep max   For Time: 3 Rounds: 50 Double Unders 25 Push -Ups   3 Rounds: 10 Burpees 10 DB Hang Squat Clean Thrusters (45/30)   3 Rounds: 10 Box Jumps (30/24) 200m Run

Don’t Tip The Boat

WOD 10/16/13 Today is the Battle Of The Boxes workout for October. In case you didn’t know battle of the boxes is sponsored by Grant Anderson State Farm (Grant is a member at CrossFit Lumberton). He is awarding the winning gym $500 towards some new equipment and today he will be having a drawing a …

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Its Magic

WOD 131015 Snatch Find a heavy Single. Pr, if you must. Ok Pr. Go for it. In 10 minutes: 50-40-30-20-10 Double Unders American Kettlebell Swings (55/35) With any time remaining, the athlete will complete AMRAP: Muscle Ups. (Sub Pullups) This is Workout 2 of The Fittest Games Lottery compare your results here Battle of the …

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Fight The Good Fight

WOD 10/15/13 Front Squat – Find a 3 rep max   “Fight Gone Bad” 3 Rounds: 1 minute at each station for max reps Wall Ball (20/14) Power Clean (75/53) Box Jump (20/16) Push Press (75/53) Row (calories) Rest 1 minute after each round   The clock does not reset or stop between exercises. At …

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WOD 131014 Push Press + Push Jerk + Split Jerk Work to a heavy set 5 rounds: :30 Max Effort Weighted Box Step Ups (front rack: 95/65, 20/16) :30 Rest :30 ME Double KB Hang Clean & Jerk (55/35) :30 Rest :30 ME  Shuttle Run (50′) :30 Rest Score is total number of reps and …

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Minutes To Endure

WOD 10/14/13 Max Pull-Ups     3 Rounds: 60 Seconds Row (for calories) 60 Seconds Dual KB Hold in Rack Position (55/35) 60 Seconds Double Unders 60 Seconds Deadlifts (225/155) 60 Seconds Rest   Score is number of calories, double unders, and deadlifts completed.   Cash Out: Dumbbell Bench Press 4 sets of 10