Choke Hold

Get Those Elbows Around!

 WOD 1/6/12

Thruster 3-3-3

For Time:

10 Thrusters (135/95) (if heavy barbell thrusters give you problems, USE DUMBBELLS!)
15 Pull Ups
400 M Run
20 Thrusters
15 Pull Ups
400 M Run
30 Thrusters
15 Pull Ups
400 M Run

There will be no 10am class on Saturday but we will have our free class at 11am. We encourage everyone to go to the grand opening of CrossFit Bridge City.  RSVP for the event here on facebook. There will be a free intro WOD at 10am at bridge city followed by the members only workout at 11am.

The Rule

Hanging Out At CFB

WOD 1/5/12

Weighted Pull-Ups 5-5-3-3-1-1-1 (you can kip or you can work on your dead hangs, just make them DIFFICULT)

In 90 seconds, 25 unbroken Kettlebell Swings then max burpees    Rest 3-4 minutes, Repeat
Go as heavy as possible on the swings, as long as you go unbroken. If you have to break up your set start over.

AMRAP in 10 mins:

Cash in with 30 Toes To Bar

Then complete the following as many times as possible

5 Snatch (95/65)

10 Elevated Push-Ups (feet on 12" box or plates)

5 Sandbag Get-Ups

There will be no 10am class on Saturday but we will have our free class at 11am. We encourage everyone to go to the grand opening of CrossFit Bridge City.  RSVP for the event here on facebook. There will be a free intro WOD at 10am at bridge city followed by the members only workout at 11am (shown below).

"The Bridge"

“Annie”

50-40-30-20-10

Double Unders

Situps

Then. .

1 rope climb
1 40 yard sled pull, down and back
1 rope climb
Then. .

“Helen”

3 rounds:

400m run

21 KB Swings (53#/35)

12 pull ups

Then. .

1 rope climb
1 40 yard sled pull, down and back
1 rope climb
Then. .

“Grace”

30 Clean and Jerks (135#/95)

My Nine Rides Shotgun

CFB Crew At The Casa 5K

 WOD 1/4/12

Overhead Squat 3-3-3-3-3    All sets at 75-85% of your max

Complete 1-3 tall box jumps between each set. Work up to a max Box Jump.

For Time:

500m Row

20 Burpees

20 Hang Squat Cleans (95/65)

20 Lunges (95/65)

20 Push-Ups

200m Run

Go All Out

Post Workout Beer

 WOD 1/3/12

Deadlift 5-5-5-5-5 All sets at 70-80% of your max

For Time:

400m Run

50 Squats

40 Kettlebell Swings (55/35)

30 Russian Twists

20 Push-Ups

10 Turkish Get-Ups (55/35)

20 Push-Ups

30 Russian Twists

40 KB Swings

50 Squats

400m Run

Resolute

Get Ready to WOD

 WOD 1/1/12

Clean & Jerk - Work up to a heavy single

Every 30 seconds for 7 minutes complete 1 Clean & Jerk (heavy)

1 Mile Time Trial

Cash Out: 10! Air Squats & V-Ups

Altamont

Push your friends til the end

 WOD 12/30/11

Push Press 3-3-3-3-3

All sets at 75-85% of your max

3 Rounds:

10 Hang Clean Thrusters (45/30 DB's)

10 Burpees

50 Double Unders

January 2-13 we will have a free class at 11am Monday-Saturday and at 8pm Monday-Thursday. These classes will be completely free and open to anyone regardless of experience. Tell your friends they can come check out as many classes as they'd like.

RSVP For the grand opening workout at CrossFit Bridge City

The 2011 CrossFit Games will be having a Marathon showing on ESPN2 on New Years Day from 2pm-6pm. RSVP for our Watching Party at Major League Grill.

Oh My Guh

Calm Before The Storm

 WOD 12/29/11

"Pyramid Double Helen" - From the 2010 CrossFit Games

1200m Run

63 KB Swings (55/35)

36 Pull-Ups

800m Run

42 KB Swings (55/35)

24 Pull-Ups

400m Run

21 KB Swings (55/35)

12 Pull-Ups

Normal Helen is 3 rounds of 400m Run, 21 KB Swings, and 12 Pull-Ups. In this version you will end up doing the equivalent of two Helens. Scale accordingly.

January 2-13 we will have a free class at 11am Monday-Saturday and at 8pm Monday-Thursday. These classes will be completely free and open to anyone regardless of experience. Tell your friends they can come check out as many classes as they'd like.

RSVP For the grand opening workout at CrossFit Bridge City

The 2011 CrossFit Games will be having a Marathon showing on ESPN2 on New Years Day from 2pm-6pm. RSVP for our Watching Party at Major League Grill.

The Bridge

Tell your mom to get back to CFB!

 WOD 12/28/11

Back Squats 3-3-3-3-3 All sets at 75-85% of your max

50 Back Squats (body weight) As Fast as possible; start from racks. At the beginning of every minute complete 5 burpees. 10 minute cut-off

Cash Out: 100 Hollow Rocks

January 2-13 we will have a free class at 11am Monday-Saturday and at 8pm Monday-Thursday. These classes will be completely free and open to anyone regardless of experience. Tell your friends they can come check out as many classes as they'd like.

RSVP For the grand opening workout at CrossFit Bridge City

Swarm

Dena Reppin' CFB at the Louisianna Competition

 WOD 12/27/11

Skill Work: Spend 5 minutes working on each of the following movements

Toes To Bar

Kipping Pull-Ups

10 Rounds:

3 Clean & Jerks (155/105)

10 Wall Ball (20/14)

January 2-13 we will have a free class at 11am Monday-Saturday and at 8pm Monday-Thursday. These classes will be completely free and open to anyone regardless of experience. Tell your friends they can come check out as many classes as they'd like.

H.A.M.

Who's Ready To Compete

 WOD 12/26/11

Front Squat 5-5-5-5-5  All sets at 70-80% of your 1 rep max

Met-Con will be coaches choice today

January 2-13 we will have a free class at 11am Monday-Saturday and at 8pm Monday-Thursday. These classes will be completely free and open to anyone regardless of experience. Tell your friends they can come check out as many classes as they'd like.