Up Shift

Jeremy J Gettin' Strong!

 WOD 4/10/12

Back Squat 3-3-3-3-3

As Fast As Possible:

50-40-30-20-10

Double Unders

Complete 10 Burpees after each set of double unders

Cash Out: Max distance Overhead carry (45/30 dumbbells)

CrossFit Bridge City is having a crawfish boil on April 14. If you would like to attend please RSVP on the facebook event page.  Be sure to include how many pounds of crawfish you want! We will also be doing Murph that day around 12:30 at CF Bridge City. Come participate, watch, and hang with the Southeast Texas CrossFit crew!

Fury

Crushing workouts on the reg!

 WOD 4/9/12

Squat Clean & Jerk - Work up to a heavy single

"Grace"

30 Clean & Jerks (135/95)

CrossFit Bridge City is having a crawfish boil on April 14. If you would like to attend please RSVP on the facebook event page.  Be sure to include how many pounds of crawfish you want! We will also be doing Murph that day around 12:30 at CF Bridge City. Come participate, watch, and hang with the Southeast Texas CrossFit crew!

How Ya Feel

WOD 4/6/12

"Cindy"

AMRAP in 20 minutes:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Cash Out: 100 Hollow Rocks

The 11:30am class will not be changing times. Sorry for any inconvenience this has caused. Also there will be no open gym on Sunday.

CrossFit Bridge City is having a crawfish boil on April 14. If you would like to attend please RSVP on the facebook event page.  Be sure to include how many pounds of crawfish you want! We will also be doing Murph that day around 12:30 at CF Bridge City. Come participate, watch, and hang with the Southeast Texas CrossFit crew!

Felt Like A Fight Gone Bad

Chill Mode

 WOD 4/5/12

"Fight Gone Bad"

3 Rounds: 1 minute at each station for max reps

Wall Ball (20/14)

Power Clean (75/53)

Box Jump (20/16)

Push Press (75/53)

Row (calories)

Rest 1 minute after each round

The clock does not reset or stop between exercises. At the end of each minute the athlete/must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

The 11:30am class will not be changing times. Sorry for any inconvenience this has caused. Also there will be no open gym on Sunday.

CrossFit Bridge City is having a crawfish boil on April 14. If you would like to attend please RSVP on the facebook event page.  Be sure to include how many pounds of crawfish you want! We will also be doing Murph that day around 12:30 at CF Bridge City. Come participate, watch, and hang with the Southeast Texas CrossFit crew!

Kill The Noise

WOD 4/4/12

Back Squat 5-5-5-5-5

15-12-9-6-3

Lunges per leg (45/30 DB)

Push Press per arm (45/30DB)

Each set ends with a Suitcase Carry (55/35) From pull-up bar to Bay door & back on each arm

The 11:30am class will not be changing times. Sorry for any inconvenience this has caused.

CrossFit Bridge City is having a crawfish boil on April 14. If you would like to attend please RSVP on the facebook event page.  Be sure to include how many pounds of crawfish you want! We will also be doing Murph that day around 12:30 at CF Bridge City. Come participate, watch, and hang with the Southeast Texas CrossFit crew!

Savor It

E getting ready for 12.1

 WOD 4/3/12

Hang Clean 3-3-3-3-3

AMRAP in 5 minutes:

3 Hang Clean 60-(70% of heaviest triple)

2 Front Squat

7 Push-Ups

Rest 3 minutes:

AMRAP in 5 Minutes:

15 Double Unders

5 Burpees

15 Russian Twists

CrossFit Bridge City is having a crawfish boil on April 14. If you would like to attend please RSVP on the facebook event page.  Be sure to include how many pounds of crawfish you want! We will also be doing Murph that day around 12:30 at CF Bridge City. Come participate, watch, and hang with the Southeast Texas CrossFit crew!

Fuego

Everyone should strive to be as awesome as Becky!

WOD 4/2/12

Deadlift 5-5-5-5-5

5 Dead Hang Pull-Ups between each set

3 Rounds:

50 Double Unders

400m Run

CrossFit Bridge City is having a crawfish boil on April 14. If you would like to attend please RSVP on the facebook event page.  Be sure to include how many pounds of crawfish you want! We will also be doing Murph that day around 12:30 at CF Bridge City. Come participate, watch, and hang with the Southeast Texas CrossFit crew!

Surf

SC Dominates WODs, do you?

WOD 3/30/12

"DT"

5 Rounds:

12 Deadlift (155/105)

9 Hang Clean (155/105)

6 Push Jerk (155/105)

Coaches note: This workout gets really heavy really fast! If you're form is technically sound on these three movements then you should push yourself and use a challenging weight; however if you struggle with even one of these movements it would be best to scale back on the weight. The biggest problem we will see if with those of you who are not flexible receiving/holding the barbell in the rack position. If you struggle with the rack position be sure to stretch out with bands and practice racking a bar before class. If you have wrist pain in the rack position we can do this workout with dumbbells for the cleans and push jerk portion of the workout.

The 11:30am class will continue at the same time next week.

Coal

The Crew Hanging Out During a WOD

WOD 3/29/12

Overhead Squat 5-5-3-3-1-1-1

As many reps as possible in 15 minutes

10 Goblet Squats
10 Kettlebell Swings
10 Burpee Box Jumps
10 Toes to Bar

Dragon

JJ Loves Burpees

 WOD 3/28/12

Press/Push Press - 2/5 for 5 heavy sets

For this you will do 2 strict press followed by 5 push press for each set

"Jackie"

1000m Row

50 Thrusters (45/33)

30 Pull-Ups

The 11:30am class will be moving back to 12noon starting April 2. We tried the experiment for a month but more harm than good came of it (Sorry Dave) so we will be switching back next Monday.