WOD Tuesday 5-3-11

Warm Up

Run 400m

20 Back Extensions

15 Pass Throughs

15 Overhead Squats

15 Pullups

20 Situps

Run 400m

WOD

AMRAP20

5 Tire Flips

10 Box Jumps (24/18)

15 Pushups (hand release)

Post WOD time

WOD Monday 5-2-11

Warm Up

Row 500m

2 Rds

10 Situps

10 Box Jumps

10 Pullups

10 Pushups

5 Inchworms

Strength

Front Squat: 3-3-3-3-3 Do not use any of the sets as warm up

WOD

EMOM10

5 Shoot Throughs

5 CTB Pullups

Focus on speed of movement

Post 3RM and any WOD rounds missed

WOD Friday 4-29-11

Warm Up

500m Row

2 Rounds

10 Good Mornings

10 KB Swings

10 Pushups

10 Situps

WOD

50 Burpess

Every minute on the minute do 3 power cleans (Body Weight). Continue until 50 burpees are complete

then

5 Rds

20 sec Back Extensions

40 sec rest

Post WOD time and total Back Extensions

Friendly Reminder

Check your EGO at the door.

Always scale your workouts to your ability.

CLCF Camp-Out is THIS weekend!!

• What:  CountyLine CrossFit Social Camp-Out & Outdoor Extravaganza
• Where:  Cleburne State Park
• When:  Saturday, April 30 to Sunday, May 1
• How Much:  $10 per family to Jason for meat at Sat's potluck as well as t-shirts & prizes for WOD participants, $20 per family to State Park for overnight stay, & possible $3 entry fee to State Park, so ~ $30 total for an evening of great fun & socializing!!
• What to bring:  yourself & loved ones (optional), camping gear, and your energy for a little competition fun

We'll have WODs for both kids and adults. Bring your game on! There's a lake, so bring fishing gear & swim suits if you want! Weather calls for possible showers Saturday evening/overnight so be sure to come prepared. Also bring a side-dish & smores fixins' for the cook-out that evening.

Got questions? Snag any coach at the box for more details!!

Never camped before, but want to? Check out this Beginner Checklist.

Check out the Cleburne State Park website!

WOD Thursday 4-28-11

Warm Up

400m Run

2 Rds

10 Pass Throughs

10 Ovhd Squats

10 Back Extensions

10 Box Jumps

5 CTB Pullups

WOD

Choose one of the following

1. Open WOD 11.6

AMRAP7

3 Thrusters (#100/65)

3 CTB Pullups

6 Thrusters

6 CTB Pullups

9 Thrusters

9 CTB Pullups

12 Thrusters

12 CTB Pullups

15 Thrusters

15 CTB Pullups

18 Thrusters

18 CTB Pullups

21 Thrusters

21 CTB Pullups

....and on

2. AMRAP8

Squat Clean and Jerk (#135/85)

Post WOD chosen and results

WOD Wednesday 4-27-11

Warm Up

400m Run

2 Rds

10 Back Extensions

10 Pullups

10 Pushups

10 Lunge Steps

WOD

AMRAP12

5 HSPUs

10 KB Swings (#70/55)

15 Box Jumps (24/18)

then

EMOM5

6 Pistols or Pistol progrssions

Post WOD time