Friday 5-24-13
4 Rounds:
Max Rep Front Squat (185/135#)
20 Barbell Lunges (45/30#)
Rest 3-4 min between rounds.
Thursday 5-23-13
Snatch 3-3-3-3-3
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12-9-6
Power Snatch (115/75#)
Burpee Chest to Bar
The metcon today is a version of one of the WODs that was thrown down at the Southwest War Games. Enjoy!
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We had a great time tonight celebrating Chris and Coach T’s upcoming wedding!
A true crossfitter cake made out of paleo cupcakes! Thanks Mistie!
Tuesday 5-21-13
Mckenzie at the Southwest War Games.
If you didn’t max yesterday:
Squat 3RM
Press 3RM
*you can use this 1 RM predictor to calculate your approximate 1 RM.
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If you did max yesterday:
500M Row Time Trial
*Rest 3-5 minutes
5 Rounds of Cindy as fast as possible:
5 Pull Ups
10 Push Ups
15 Squats
*Rest 3-5 minutes
500M Row Time Trial
Monday 5-20-13
We will be in testing mode for the next couple of weeks. Squat and Press are up first. I’d say close to 75% of you guys PR’d your 1RM clean and Jerk last week. Things are going well in the strength/technique department for a LOT of you competitive worker-outers! Great job!
Quick shout out to Branden Embry who tested some things last Thursday and jumped 20# in his clean & jerk, back squat and deadlift!
Now it’s your turn:
Squat 3RM
Press 3RM
*you can use this 1 RM predictor to calculate your approximate 1 RM.
We’ll add some midline/accessory work on top of this each class.
Southwest War Games
Friday 5-17-13
Squat 3×5 (add 5# to previous)
Press 3×5 (add 5# to previous)
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AMRAP 7
10 Burpees
30 Double Unders
Reminder- We will NOT have out 3rd Saturday Community WOD this week. Chris, Josh, Heather, and Bethany are competing in the Southwest War Games. Come cheer us on starting at 9am on Saturday at the Arlington Convention Center or follow along on the online scoring HERE.
Thursday 5-16-13
ATTENTION: 6am guys/gals- I’m sorry to report that there will NOT be coffee in the morning (I know, I’m sad too). The “New York” room is in the middle of a major overhaul and is pretty trashed out. Bring your own or do without.
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Team Wod Thursday!!
As a team complete:
Max Distance Row
1 RM Clean & Jerk
You will have 20 minutes for each member of your team to complete a 1 RM Clean & Jerk. During this time, one team member will row. How and when you switch up rowers is up to each team. You may use a power or squat clean.
Score is max meters plus total weight.
Tuesday 5-14-13
Deadlift 5RM (add 5-10# to previous 4-29-13)
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Max Reps:
Tabata Push Ups
Rest 1 minute
Tabata Sit Ups
(Tabata will consist of 8 rounds of 20s of work followed by 10s of rest)
Monday 5-13-13
This is the last week of our Strength Cycle. Keep on pushing hard!
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Squat 3×5 (add 5# to previous)
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Jackie (Event 1 at the CF Games Regionals 2013)
1000M Row
50 Thrusters (45/30#)
30 Pull Ups
Compare to 2-12-13
Friday 5-10-13
Squat 3×5 (add 5# to previous)
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7 Rounds Not For Time:
Max Handstand Holds (nose and toes on wall if you can)
15 Ring Rows
Thursday 5-9-13
You’re all officially invited!!
Join us on Wednesday, May the 22nd for Coach T’s Wedding shower at CFW!! It’s be come and go during the Open Gym evening session 5-7pm. Come show her some love!
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Power Clean H3
15 Minutes to work up to a heavy 3 power clean. This is not a 3RM effort but go heavy. Compare to 4-18-13.
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Power Elizabeth
21-15-9
Power Cleans (135/85#)
Ring Dips
