March 2013

Accept The Challenge

WOD 4/1/13 5 Rounds: 400m Run 10 Deadlift (275/185) 20 Wall Ball (20/14) 10 Pull-Ups 20 Kettlebell Swings (55/35) 10 Burpees   The workout will be cut-off at the end of the class (roughly 40

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13.4

WOD 3/29/13 Clean & Jerk – Find a heavy single   “13.4” AMRAP in 7 minutes: 3 Clean & Jerk (135/95) 3 Toes To Bar 6 Clean & Jerk 6 Toes To Bar 9 Clean

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Focus

WOD 3/28/13 Back Squat 3-3-3-1-1-1   AMRAP in 10 minutes: 7 Deadlift (135/95) 5 Hang Clean (135/95) 3 Push Jerk (135/95) 100m Run   Cash Out: Max Wall Ball (20/14) in 2 minutes immediately followed

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Featured Athlete – Danielle Hall

Let’s see. The biggest step is always admitting your problem right? Here goes…Hi, my name is Danielle Hall, I am 28 years old, and I am addicted to CrossFit. Whew! Nothing new really and I’m

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Hustle Hustle

WOD 3/27/13 4×5 Weighted Ring Dips – heaviest possible, rest 90 seconds     AMPRAP in 12 Minutes: 7 Strict Pull Ups 14 Goblet Squats 21 V-Ups CrossFit Lumberton is hosting their first competition on

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Battle Of The Boxes WOD 2

We’re gonna miss this guy! Best of luck at the new job in California, Taillon! WOD 3/26/13 Press 5-5-5-3-3-3   3 Rounds: 10 Clean & Jerk (155/105 standard) (115/75 scaled) 10 Bar Facing Burpees 200m

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Active

WOD 3/25/13 Russian Kettlebell Swings: work for 30 seconds, rest 60-90 seconds. Complete 5 sets.   3 Rounds: 400m Run 15 Deadlift (225/155) 10 Strict Pull-Ups   The next Battle of The Boxes WOD will

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Started At The Bottom

WOD 3/22/13 Deadhang Pull-Ups 5-5-3-3-3   Run 200m after every set. Try to add weight if you can   “12.4 AKA 13.3” AMRepsAP in 12 minutes: 150 Wall Ball (20/14) 90 Double Unders 30 Muscle

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Recon

WOD 3/21/13 Back Squat  5-5-5-5-5 Try to increase the load each set   For Time: 3 Rounds: 6 minute cut-off 10 Squat Cleans (135/95) 15 Push-Ups 3 Rounds: 12 minute cut-off 10 Push-Press (135/95) 15

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Task Force

WOD 3/20/13 800m Time Trial   5 Rounds: 5 Deadlift (275/185) 10 Burpees 10 Pull-Ups Immediately followed by: 2 Rounds: 200m Run 15 DB Push Press (45/30)   Score is total time to complete all

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