Wednesday, July 31, 2013

Deadlift 5x2 60%,65%,70%,85%,90% Kneeling jumps 2-1-2-1-2 Deadlifts 25 | 20 | 15 | 10 | 5 Dubs/x3 20 | 40 | 60 | 80 | 100 Wall Ball 25 | 20 | 15 | 10 | 5 DL (115/155) Singles x 3 WallBall (14/20) Endurance: 5 Rds 2 min amrap 200m row Max Effort burpees... Continue Reading →

Tuesday, July 30, 2013

Back Squat 5 x 3 10.....1 Pwr Clean & Jerk Rx: (65/95) Adv: (95/135) *1 Rd "Cindy" between ea set "Cindy" 5 pullups 10 hr pushups 15 air squats Endurance: 6 rds 1 min Airdyne 12 burpees 1st Saturday WOD in the new box, 33 athletes!

Monday, July 29, 2013

Power Snatch + OHS 3@50% 2@60% 2@65% 2@70% 7 min amrap 10 backrack lunges (35/45) 8 HSPU 6 V-ups ------------------ 3 min rest ------------------ 3 rds 20 thrusters (35/45) 15 burpees

Good Luck Kelly!

Tomorrow, Tuesday July 23, Coach Kelly Guillory will begin competing in her 3rd CrossFit Games in Carson, CA! She is the only Louisiana native to qualify for the Games. Send some positive thoughts her way. We're all behind you Kelly!!!!!

Tuesday, July 23, 2013

"Hey Hey Hey, Goodbye!" 4 RFT 400m run 20 Burpees 30 Dubs/100 40 Lunges (knee 2 ground), R+L=1 Tuesday is our last day in the old box. So many amazing memories were made there. We're moving to a bigger, better box! All the coaches are looking forward to some incredible acts of fitness from you,... Continue Reading →

Monday, July 22, 2013

Emom 5min 3 Squat Cleans @ 70% "Partner DT" 5 total Rounds each, ea partner completes 1 rd then switch 12 Deadlifts 95/135 9 Hang Cleans 6 Push Jerks

Wednesday, July 17, 2013

Clean Pull from Hang 4x3 (top of knee @ 110% of max) 21-15-9 Deadlift (155/225) Wall Ball (14/20) Finisher: 4x100m sprint Endurance: 4 Rds 200m run/row 30 mtn climbers

Tuesday, July 16, 2013

OHS 5x2 3 RFT 20 hang PowerSnatch 55/75 20 KBS 35/55 20 lateral box jumps 20/24 200m run Endurance: 3 rds 400m run 21 burpeesJosh McGloflin doing Max Cleans at our Bigger Better Box members only competition.

Monday, July 15, 2013

Back Squat 6x6@70% Tuck Jumps 2-1-2-1-2-1 3 min max FS (75/115) 3 min max S2O 3 min rest 2 min max FS (75/115) 2 min max S2O 2 min rest 1 min max FS (75/115) 1 min max S2O Score is total reps from all rounds Finisher: 400m run Endurance: 50-40-30-20-10 Dubs V-ups Chasity Howell... Continue Reading →

Friday, July 12, 2013

25-20-15-10-5 OHL (25/45) (r+l=1) Plate G2O (25/45) Burpees onto plate 50m swim 25-20-15-10-5 OHL (25/45) (r+l=1) Plate G2O (25/45) Burpees onto plate 200m run Endurance: 4 rds 400m run 20 box dips 20 box jumps

Last Call

We are placing final order of CrossFit Games tanks & t's. If you'd like one or two, text me your name & size by noon. Jeannie 985-788-0986

Reminders

Hey CrossFitters! Don't forget to sign up for our Bigger Better Box Members Only Competition!! Wods are posted, cost is $15. We are raising funds to help cover Kelly's expenses for the 2013 CrossFit Games. So come get your Saturday wods on and have some fun too! In case you're wondering, YES you should compete!!... Continue Reading →

Thursday, July 11, 2013

Every 0:30 for 4:00 2 Hang Power Snatch + 1 Power Snatch @ 70% 20 min amrap 200m run 20 air squats 15 abmat situps 10 HR pushups Finisher: 10 KB TGU (35/55) ea arm So many successful rope climbs today. Those bells were ringing all day!!! Lana on her way down the rope. Michelle's... Continue Reading →

Wednesday, July 10, 2013

1a) 4x3 Split Press No heaving 1b) 4x3 Pendlay Row 7 RFT 7 Thrusters 65/95 7 T2B 7 Deadlifts 65/95 7 Handstand push-up 7 GHD Finisher: 2 Rds 20 Deadbugs 2 Rope Climbs Endurance Add On: 5 Rds 200m run 200m row 20 HR pushups Who's in the mood for a little competition?

Tuesday, July 9, 2013

Pause Front Squats (hold 5 seconds at rock bottom) 5x3@75% Box jump 2-1-2-1-2 400m run Front Squats (65/95)/Burpees 10/2 9/4 8/6 7/8 6/10 5/12 4/14 3/16 2/18 1/20 400m run Michael, KT, Craig & LeAnn tackling wall balls. Happy Birthday LeAnn!

Monday, July 8, 2013

Emom 7 1 Squat Clean, 1 Hang Power Clean + 1Push Jerk@80% For time: 50 Dubs/150 singles ---------------- 10 Rds 15 KBS (35/55) 15 Wall Balls (14/20) ----------------- 50 Dubs/150 singles Janelle & Shannon

Friday, July 5, 2013

"Arizona 19" Run 200m, 19 Hang Power Cleans 65/95 Run 200m, 19 Burpees Run 200m, 19 Ring Dips Run 200m, 19 Front Rack Lunges 65/95 Run 200m, 19 Push Jerks 65/95 Run200m,19sledgehammers Run 200m, 19 Push Jerks 65/95 Run 200m, 19 Front Rack Lunges 65/95 Run 200m, 19 Burpees Run 200m, 19 Hang Power Cleans... Continue Reading →

Wednesday, July 3, 2013

Snatch Balance (drops) 5x3(as heavy as possible with perfect form) 5 RFT 10 Squat Snatch (65/95) 15 burpeeboxjumps(20/24) 10 HSPU Our new box is coming along.

Tuesday, July 2, 2013

Deadlift 5x3@70% Kneeling jumps 2-1-2-1-2 Deadlift/200m run/HR Pushups 25/run/5 20/run/10 15/run/15 10/run/20 5/run/25 10/run/20 15/run/15 20/run/10 25/run/5 Endurance/Optional: 4 Rds 400m run 30 jumping lunges

Monday, July 1, 2013

Back Squat 7x5@80% 50 KBS (35/55) 5 wall walks 50 dubs/150 5 wall walks 50 box jumps (20/24) 5 wall walks 50 front squats (75/115) 5 wall walks

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