Sunday, May 6, 2012

1000:

Every Minute On The Minute For 10 Minutes Complete:
3 Deadlifts @ 75-80% (any style)

-then-

10-9-8-7-6-5-4-3-2-1
Strict Dips
Pistol-Right Leg
Pistol-Left Leg

1100:

“Yobility” mobility & yoga for athletes ($10 cover).

Nicole one-arm snatching!

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Published in: on May 5, 2012 at 9:01 pm  Comments (5)  

Saturday, May 5, 2012

Team WOD (Happy Cinco De Mayo)

Bacon…the Meat of Life

Published in: on May 4, 2012 at 9:01 pm  Leave a Comment  

Friday, May 4, 2012

“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (55/35)
12 Pull Ups

-then-

2 Minute AMRAP:
Superman Rocks

 

Published in: on May 3, 2012 at 10:16 pm  Comments (14)  

Thursday, May 3, 2012

“DT“

Five rounds for time of:
12 Deadlifts
9 Hang power cleans
6 Push jerks 

Men’s weight: 155#
Women’s weight: 105#

Team CFRX arrives at “the show”

Published in: on May 2, 2012 at 9:28 pm  Comments (12)  

Wednesday, May 2, 2012

10 Minutes to Find a 1 Rep Max Overhead Squat
 
-then-
 
“Car Bomb”
21-15-9
Chest To Bar Pull Ups
Box Jumps (24″)

Caitlin (a life-long CFRX athlete & the one carrying both the girl & the 70#) in the 2012 CrossFit Southeast Regionals Team Final Event. Way to go C.H.!!

Published in: on May 1, 2012 at 9:03 pm  Comments (16)  

Tuesday, May 1, 2012

“Training Wheels”
3 Rounds For Time:
20 Power Cleans (135#/95#)
40 Abmat Sit Ups
 
Immediately After The Three Rounds…
 
400 Meter Run or 500 Meter Row
 
Score: Time it takes to complete all three rounds plus the run or row.

Parker putting his functional CrossFit Kid fitness to the test at Sandrock as RX'd...well-done!

Published in: on April 30, 2012 at 9:01 pm  Comments (20)  

Monday, April 30, 2012

For Time:

Run 1 Mile
30 Shoulder Presses (105/75)*

NOTE: No racks. * Every time you put the bar down, complete 20 Double Unders.

 

Published in: on April 29, 2012 at 9:01 pm  Comments (18)  

Sunday, April 29, 2012

1000:

10 Minutes to find 1 rep max Thruster

-then-

“Sphinx”
Start with 400 meter Run. Then 400 meters in between each round.
9-15-21-15-9
Burpees
Push Press (75#/55#)

1100:

**NO “Yobility” today due to Regionals fun. Go outside and play!**

Published in: on April 28, 2012 at 9:01 pm  Comments (1)  

Saturday, April 28, 2012

Team WOD

Published in: on April 27, 2012 at 9:01 pm  Leave a Comment  

Friday, April 27, 2012

“BEN”

 3 Rounds For Reps Or Time (see note):
20 Sumo Deadlift High Pulls (55/35)
30 Wall Ball Shots (20/14)
20 Pull Ups
30 Box Jumps (24″/20″)
20 Burpees
30 Double Unders
20 KBS (55/35)
400 Meter Run

NOTE: 1st round lasts 3:00 minutes and is scored for total reps. Then rest exactly 2:00. 2nd round lasts 6:00 minutes and is scored for total reps. Then rest exactly 3:00 minutes. 3rd round is for time.

Published in: on April 26, 2012 at 9:29 pm  Comments (5)