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Tom Ford

  WOD 8/1/13 Deadlift – Warm up to a heavy set of 3 reps then complete 3 reps every minute for 6 minutes   AMRAP in 15 minutes: 20 Air Squats 15 V-Ups 10 Box Jumps 5 Cleans [...]

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Dual Carry

WOD 7/31/13 Dual KB Front Squat – 4 Sets of 10 as heavy as possible. A big problem here is letting the Thoracic Spine (upper back) round out. Keep your chest up and your back straight [...]

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The Drop

  WOD 7/29/13 Front Squat 6 sets of 5 – Start at 70% of your max and try to add weight each set   3 Rounds: 10 Deadlift (225/155) 10 Box Jumps (24/20) 15 Toes To Bar 15 Push-Ups  

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PB & J

WOD 7/26/13 Deadhang Pull-Ups 7 sets of 3 – Make them as difficult as possible   For Time: 25 Burpees 25 Front Squats (135/95) 25 KB Swings 25 Toes To Bar 25 Jumping Lunges (per leg) [...]

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Patience

WOD 7/25/13 Deadlift – 5 sets of 5 – Start at 75% of max and try to add weight each set   5 Rounds: 20 Push-Ups 15 Overhead Squats (45/33) 100m Farmers Carry (55/35)

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WOD 7/23/13   Hold the bottom of an air squat for 2 minutes   AMRAP in 9 minutes: 3 Burpees 6 Wall Ball 9 Russian KB Swings   CrossFit Bridge City is hosting a 2 man or 2 woman [...]

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HBD!

WOD 7/19/13 Rope Climb & Pistol Skill Work   “Allie” For Time: 40 KB Swings (70/55) 35 Push-Ups 30 Goblet Squats (70/55) 25 Deadlifts (245/165) 20 Box Jumps (30/24) 15 Toes [...]

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