Monthly ArchivesApril 2012

Back In Black standard

CONGRATS TO OUR REGIONAL TEAM!  They couldn’t have done it without every one of you supporting them and pushing them in the WODs each and every day.  Let’s get more athletes there next year!  C4 Strong!

WOD: Back In Black
800m Run
Then 10 Rounds Of:
10 Pull-Ups
10 Box Jumps (24″/20″)
End With 800m Run
TRAVEL WOD:
800m Run Then,
10 Rounds Of:
10 [...]

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Loaded Up standard

WE WANT TO WISH OUR BEST TO THE C4 REGIONAL TEAM!!!!
Kenny, Carl, JAB, Aida, Stephanie and Jeannice….KICK SOME ASS!!!!
WE WILL ONLY BE OPEN TODAY FOR OUR 4, 5, 6 and 7:00 PM CLASSES
WOD: Loaded Up
10 Minute AMRAP
5: DL (225/155)
15: Wall Ball (20/14)
TRAVEL WOD:
6 Rounds
400m Run
10 Air Squats
10 Push-Ups
10 Sit-Ups

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CrossFit Games WOD 12.3 standard

MEN: Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN: Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
TRAVEL WOD:
7 Rounds:
25 Groiners
10 Burpees
Groiner Example: http://www.youtube.com/watch?v=QMBeNjhTIEk

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Bread and Butter: Partner WOD standard

WOD: Bread and Butter
Partner WOD: 2 Rounds: One Person Working At A Time.
40 Front Squats (95#/65#)
40 Push-Ups
40 Box Jumps (24″/20″)
30 Shoulder to Overhead (95#/65#)
30 Double Unders (90 Singles)
30 Sit-Ups
20 Thrusters (95#/65#)
20 Pull-Ups
20 Slam Ball Get-Ups (20#/14#)
10 OHS (95#/65#)
10 Toes To Bar
10 Burpees
HAVE A GREAT WEEKEND!
TRAVEL WOD:
400m Run
100 Mountain Climbers
100 Push-Ups
100 Sit-Ups
100 Air Squats
400m Run

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The Hurt Locker standard

A Big Shout Out To Our CrossFit Friends In The Texas Panhandle! Keep Kickin’ Ass Guys!
WOD: The Hurt Locker
10-9-8-7-6-5-4-3-2-1
Power Cleans (135#/95#) on Even Rounds, Push Press (135#/95#) on Odd Rounds
C2B Pull-Ups
20 Double Unders (60 Singles)
TRAVEL WOD:
10-9-8-7-6-5-4-3-2-1
DB Thrusters (35#)
Hand Release Push-Ups
20 Sit-Ups

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