Crossfit Lumberton » The Daily WOD

Boot

Clayton — Thu, 20 Jun 2013 03:00:15 +0000

WOD 130620 Floor Press 5-5-4-3-3 Increase the weight each set 3 rounds: Run 800m 25 Burpees

Smolov

Clayton — Wed, 19 Jun 2013 03:00:11 +0000

WOD130619 Back Squat 7 x 5 @ 75% AMRAP in 10: 5 OH Squats (95/65) 10 Snatch Grip Deadlifts @ 75% 15 Hand Release Push-ups

Trips

Clayton — Tue, 18 Jun 2013 03:00:10 +0000

WOD 130618 Power Snatch Work up to a heavy triple 3 rounds for time of: 30 KB Snatch + OH Lunge (55/35) (15L/15R) DEMO VIDEO 40 Double-Unders

Up down up down

Clayton — Mon, 17 Jun 2013 03:00:50 +0000

WOD 130617 Back Squat 6 x 6 @ 70% 3 rounds for total working time: 30 KBS (55/35) 12 Hand Stand Push Ups 12 Pullups Rest 1:1 For the next 3 weeks, we’ll be doing a squat cycle, built to increase your max back squat. Obviously it means we’ll be squatting. A lot. If you’re [...]

Cap’n K’nuckles

Staff — Fri, 14 Jun 2013 04:53:43 +0000

WOD 6-14-13 Front Squats: 3×10 Go as heavy as possible as long as your form is spot on. 1-10 for time: • Wall Ball (20/14) • DU’s • One-arm KB Swings (55/35) [per arm] Complete 1 rep of each, then 2, then 3…etc. ANNOUNCEMENTS: Summer is here!!! We highly encourage you to stay on top [...]

Chompers

Staff — Thu, 13 Jun 2013 03:09:12 +0000

WOD 6-13-13 Cleans: Find a 1RM 4 Rounds For Time: 10 Cleans (135/95) 200 M Run 5 Strict Pullups

Positron

Staff — Wed, 12 Jun 2013 03:31:59 +0000

WOD 6-12-13 Find a 1RM on: Push Press and Push Jerk AMReP in 7: • 3 Thrusters • 3 Burpees • 6 Thrusters • 6 Burpees • 9 Thrusters • 9 Burpees….etc Once a round is completed, add 3 reps to each movement. Continue through the ladder until time is up. Score is total # [...]

Samson Strength

Staff — Tue, 11 Jun 2013 03:29:35 +0000

WOD 6-11-13 Deadlift: Find a 5RM, then a 1RM EMOM for 10 mins: • 5 DL (275/185) • 10 Bar Hops -Rest 2 mins- EMOM for 5 mins: • 3 DL • 7 KB Swings (55/35) *Bar hops: every jump over the bar counts as a rep.

Blanco

Staff — Mon, 10 Jun 2013 02:02:44 +0000

WOD 6-10-13 Back Squat: Find a 5RM, then a 1RM For Time: 5-10-15-20 • Push Press (95/65) • Situps • Wall Ball (20/14) After Party: 5 minutes of mobility work with a lacrosse ball (athlete choice)

“Caribou Lou”

Clayton — Fri, 07 Jun 2013 03:00:08 +0000

WOD 130607 “Caribou Lou” 10 Rounds: 12 Pull-Ups 12 Burpees After Party: Mobility work.