WOD for May 13th, 2012

Only 10 AM CrossFit Class – LAST CLASS OF THE TERM

In the spirit of regional competition, we are going to try and run a team workout, much like Event 4 of the CrossFit Regional Competition.  This will involve a lot of coordination, number counting, and work.  However, I think this will end up being a very fun workout for everyone involved.  This will required some explanation as to how to move between each movement.

In teams of 2 men and 2 women

Perform 3 rounds of

50 Back Squats 115#/75#
40 Burpees
30 Shoulder to Overhead 115#/75#

First, the 2 women will start, then after they are finished, the 2 men will start.  Follow the instructions on this video for bar placement and rules.  Penalty for putting the bar down is 400 m.  Only 1 person may work at a time.  Bar may not touch the ground.

To watch the instructional video, go to this page, then click the tab at the bottom of the page labelled “Event 4.”

Hiatus

CFTB programming will be on hiatus for the next few days as I have finals and am feeling under the weather.  Please see the links to the right for any daily programming needs.

There will be one CrossFit class at 10 AM this sunday!  There will be no 6 PM workout.  Please come out for our last class of the term!

WOD for May 8th, 2012

Strength WOD – Bench Press 3×3 heaviest possible

Barbell Row 3×3 heaviest possible

For time:

3 Rounds

Run 400 m
20 Dumbbell Swings 55#/35#
10 Dumbbell Snatches 55#/35# (alternating arms)

Post loads and time to comments.

Watch the games update show here and why Chris Spealler is a beast.

WOD for May 7th, 2012

Strength WOD – Work up to a heavy 5 RM high bar back squat in 10 min.

Work up to a heavy 5 RM strict press in 10 min.

For time:

AMRAP in 8 min

5 Pullup
10 Pushup
15 Air squat

Post loads and time to comments.

Read about the amazing finish in the South West Regional competition for the three qualifying spots to the 2012 CrossFit Games.

WOD for May 6th, 2012

CrossFit Class @ 10 AM and 6 PM (yes we are still having class before finals!!!!!!)

For reps:

2 min of work, 2 min of rest in between each station.  6 rounds.  Each station should be an all out sprint.

Station 1: Burpees
Station 2: Dumbbell Thrusters 45#/30#
Station 3: Box Jumps

Post total reps to comments.

Some pictures of really strong people lifting really heavy things really fast.

WOD for May 5th, 2012

Rest in preparation for Sunday’s class.

Yes, there will be both classes tomorrow, @ 10 AM and 6 PM.  Get your studying done early so you can make it.  It’ll be a shorter class.

Check out some really strong people lifting some very heavy things really quickly here.