Lookin’ Fly


WOD 7/10/13229090_10151664291777845_777615557_n

Front squat – 7 sets of 3  focusing on speed. no heavier than 75% of max. No more than 90 seconds rest between sets


For Max Reps:

Tabata Sit-Ups

Tabata Push-Ups

Tabata Power Cleans (95/65)

Tabata Burpees


Rest 2 minutes between each tabata interval.

Dont forget to register for the double under clinic at CrossFit Lumberton, Presented by Cyclone Speed Ropes. It’s this Sunday, the 14th. Cost is $20 per person and will include a class, and a WOD at the end. Cyclone will have ropes available for demo during class as well as ropes custom made for you available for purchase.  To register, visit cyclonespeedrope.eventbrite.com. This is a class you won’t want to miss. Class sizes are limited to 15 students with Noon and 2pm available right now, but more classes will be added as necessary.

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  • Sean M

    135# x 3, 155# x 3, 175 x 1 set
    Wod 94/84/60/47= 285 RX
    Fun work out.

  • Neal

    185-210 on the sets of 3

    104 sit-ups/61 push-ups /49 cleans/50 burpees – RX except push-ups were on the rings

    Thanks to Clay Miller for the awesome picture today

  • JJ


    115-62-37-51 rx

    I suck so bad at push-ups. Fun noon class !

  • Sheree Pierce

    I like this kind of WOD. Even though I was exhausted, I felt accomplished. I can push hard for 20 secs. It’s probably a mental thing because the 10 sec rest is hardly a rest.

  • Jordon

    155#-185# on Front Squats
    96 sit-ups / 89 push-ups / 63 cleans / 50 burpees RX
    This will hurt tomorrow.

  • JJ

    115. 62. 37. 51. Rx. 265

  • Dena

    104 sit ups; 60 push ups; 57 power clean; 46 burpees
    267 total

  • M. Cook

    155# – 215# front squats; Went up 10# each set
    87, 69, 41, 43 RX – 240 total

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