Big weekend for some of our CFW Family!!! Heather (pictured above) is getting married!! Yea!! And Jason Dickenson is competing in a full distance Ironman!!!
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Run 400m
Walk 400m to recover
x4
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What's more mental- Max Height Box Jump or Fran?
Fran
21-15-9
Thrusters (95/65#)
Pull Ups
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Strength Under Pressure
Bear Complex
7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 Rounds with rest between rounds to load up.
There are several versions of the Bear Complex. We will be using the CrossFit HQ version. The goal is to work up to max load on the 5th round. There will be no time component for this WOD but all classes will end as scheduled.
Break up or combine the movements any way as long as the following rules are met:
Deadlift 5-5-5-5-5
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Strength Under Pressure
Pull Up Ladder (to 15 minutes)
Every minute on the minute perform one pull up. Increase by one every minute. If you fail before 15 minutes is up, perform the number of burpees where you left off instead.
Prowler Push
50yd push every 3 minutes (as heavy as possible) every 3 minutes x5
Jason is competing in his first Ironman this Saturday. Does he look ready? Go get it, J!
Mini Time Trial
For Time:
500m Row
400m Run
25 Man Makers (25/15#)
100 Double Unders
These can be done in any order. Get warmed up and through each movement within the hour of class. Work/rest is up to you. Score for this WOD is total working time.
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Strength Under Pressure
Deadlift 5RM
5 Rounds:
5 Tire Flips
10 Ball Slams (40/25#)
15 Push Ups
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“Football Gone Bad”
Three 1 minute rounds for time:
1. DB Thrusters (45/25#)
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Diane
21-15-9
Deadlift (225/135#)
HSPU
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Strength Under Pressure
“Football Gone Bad”
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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Do you have friends that look at the CFW workouts and say, “I could never do that!” If so, our DRIVEN Boot Camp will be a perfect way to ease them into a WOD! It’ll be a 6 week, power packed series of workouts that will help them get in shape, lose pounds and get their life back! It’ll be led by none other than our own BHarp aka Mighty Mouse aka TinkerBritt! All the info will be up shortly on this page- http://www.crossfitwaxahachie.com/driven/
Will you do me a favor? If you know someone who is ready for a change, please let them know about this boot camp! You can have a part in changing their life! Of course we’ll go all out to help them reach their goals- workouts, nutrition talk/ guides, private member only blog, THE WORKS! It’s going to be HUGE!
3 RFT:
15 Burpees
25 Squats
35 KBS (35/18-20#)
45 Double Unders
Rest 2 minutes between each round.
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Strength Under Pressure
Squat 5×3 (add 10# to previous)
Press 3×5 (add 5# to previous)
Complete 4-6 efforts
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle.
OHS 3-3-3-3-3
We will work on getting a better overhead squat position by doing some mobility work prior to the WOD.
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Strength Under Pressure
5 RNFT:
9 Pull Ups
12 Toes to Bar
Max distance in 15 pulls on rower
80ft Farmer’s Walk (70/44#)
Keep the same order- start with pull ups and end with walk. The goal is not speed- it’s power. How consistent can you keep your meters on the rower?
Join us tomorrow morning at 8:30 for yoga led by Sarah Pruitt. We’ll be outside right next to the box.
Free for CFW members. Only $5 drop-in for non-members. Bring all your un-stretchy friends (& your stretchy ones).
“Goodmorning Michael”
3 RFT:
Run 800m
50 Goodmornings (45/30#)
50 Sit Ups
I miss this dude already. Come visit soon, Alan.
