Month: March 2014

Gone

WOD 140318 Skill In 18-20 minutes work up to a 1 RM Power Clean Met-Con Five rounds: 5 Power Cleans (135/95) 10 Box Jumps (24/20) Friday Night lights is being held here this Friday at 6:30pm. Even if you aren’t in the open, be sure to make plans to be here. We will fill up …

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Go

WOD 14037 Strength Snatch – Find a one rep max Met-Con “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-Ups Friday Night lights is being held here this Friday at 6:30pm. Even if you aren’t in the open, be sure to make plans to be here. We will fill up the gym with athletes from all …

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14.3

WOD 140314 CrossFit Games Open WOD 14.3 AMRAP in 8:00 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. …

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Taco

WOD 3-13-14 SKILL Bar & Ring Muscle-ups WOD 4 Rounds: • 10 Snatch Grip DL (135/95) • 5 HSPU • 400 M Run No 6:30pm class tomorrow! Head to CrossFit Bridge City for Friday Night Lights for 14.3!

Pop

WOD 3-12-14 SKILL: Overhead Squats 3-3-3-3-3 at 75-85% of your max WOD: AMRAP in 8 min: • 5 DB Clean & Jerk on left arm (45/30) • 10 One Arm KB Swings (55/35) • 5 DB Clean & Jerk on right arm • 10 Jumping Lunges (total) After Party: Max DUs in 5 mins

Bro Rep

WOD 3-11-14 Pistols: 5×5 (per leg) Use weight to increase difficulty if possible. “The Chief” 5 rounds of: -Amrap in 3- • 3 Power Cleans (135/95) • 6 Pushups • 9 Air Squats Rest 1 min between rounds. Score is total # of rounds completed. After Party: 5 minute run for distance Announcements • Friday …

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Stu

WOD 3-10-14 Deficit Deadlifts: 10-8-6-4-2 Increase loading between each set. AMRAP in 10: • 1 Turkish Get-up (55/35) • 2 Goblet Squats • 3 KB Snatches • 4 KB C&J (2Rt, 2Lt) • 5 One-arm KB Swings Do odd # reps on right side in 1st round, on left in 2nd round, and keep alternating …

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14.2

WOD 140307 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following same …

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Approved

WOD 140206 Strength EMOM for 5:00 2 Clean and Jerks @ 70% Met-Con 100 KB Swings (55/35) 100 Push-Ups **50 HSPU’s if you can complete all push-ups as RX After Party (time permitting): 2 x 400m Sprints