WOD 6.01.12

3 rounds for time:

10 Turkish get-ups with the right arm, 1.5 pood kettlebell
15 Toes-to-bar
10 Turkish get-ups with the left arm, 1.5 pood kettlebell
15 Hip extensions

Post time to comments.

WOD 5.31.12

STRENGTH:
Back Squat

3-3-3-3-3

MET-CON:
Team WOD
4 rounds for time:

21 Burpees
15 Thrusters, 95#
9 Pull-ups

*Teams of two. Person A will complete round one. Upon completing their ninth pull-up, person A tags person B and B will complete round two while person A rests and cheers on their teammate. Person B then tags person A to complete the third round and upon completion of the third round, tags person B to start the fourth round.

Post total team time to comments.

WOD 5.30.12

STRENGTH:

Shoulder Press

5-5-5-5-5

MET-CON:

5 rounds for time:

25 Sumo deadlift high pulls, 75#
15 Box jumps, 24"

Post time to comments.

WOD 5.29.12

3 rounds of:
2 minute AMRAP of:

5 Power snatches, 95#
10 Chest-to-bar pull-ups
20 Pistols (alternating)

Rest 1:1

Post rounds/reps for each round to comments.

WOD 5.28.12

"D.T."
5 rounds for time:

12 Deadlifts, 155#
9 Hang power cleans, 155#
6 Push presses, 155#

Post time to comments.

WOD 5.26.12

"Nate"
20 minute AMRAP:

2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 2 pood

Post rounds/reps to comments.

WOD 5.25.12

For time:

50 Double-unders
25 Pull-ups
50 Double-unders
25 Med. ball squat cleans, 20# ball
50 Double-unders
25 Dumbbell push presses, 40#
50 Double-unders
25 Pistols (alternating)

Post time to comments.

WOD 5.24.12

STRENGTH:

Overhead squat:

5-5-5-5-5

MET-CON:

"Death by overhead squats and lateral bar jumps"
Every minute on the minute for 10 minutes:

1 Overhead squat and 1 Lateral bar jump the first minute
2 Overhead squats and 2 Lateral bar jumps the second minute
3 Overhead squats and 3 Lateral bar jumps the third minute, etc...

*For the lateral bar jumps, one reps consists of two jumps.

Keep working for the entire 10 minutes. If you are not able to finish a round before the next minute begins, just keep working. Finish the work for the current minute and go right into the next minute of work.

Post loads to comments.

WOD 5.23.12

5 rounds for time:


15 Thrusters, 115#
20 Bar-facing burpees

Post time to comments.

WOD 5.22.12

10 Minute AMRAP:

5 Power cleans, 135#
7 Ring dips

Post reps/rounds to comments.

CLASS SCHEDULE

Class on Friday May 25th, Saturday May 26th, and Monday May 28th will be cancelled. Have a great Memorial Day!

We will continue to post WODs for those days, so make sure you get your work in before all those BBQs!!!

WOD 5.21.12

STRENGTH:

Front Squat
4-4-4-4

MET-CON:

Tabata:

Push-up
Sit-up
Lunges

For twenty seconds do as many reps as possible-then rest 10 seconds. Repeat for a total of 8 intervals equalling 4 minutes of total exercise. Your score is the lowest number of reps of all eight intervals.


Post Tabata score to comments.

WOD 5.19.12

4 Rounds for total reps of:

2 minute AMRAP:

20 Overhead squats, 95#
10 Burpees

Rest 2 minutes after each round.

Post total reps to comments.

WOD 5.18.12

Teresa hitting a PR from WOD 5.17.12

"Randy"

75# Power snatch, 75 reps

Post time to comments.

WOD 5.17.12

STRENGTH:

Deadlift
5-5-5-5-5

MET-CON:

7 minute AMRAP of the following complex:

Deadlift, 155#
Squat clean, 155#
Front squat, 155#
Push jerk, 155#

*1 rep/round is the sum of all 4 movements.

Post rounds and reps to comments.

WOD 5.16.12

3 Rounds:

800m run
50 Thrusters, 45#
30 Pull-ups

Post time to comments.

CrossFit for Hope

On Saturday June 9th starting at 11am, we will be hosting the CrossFit for Hope St. Jude Children's Hospital charity WOD. There will be a $5 minimum donation to participate. Depending on the number of participants, we will be running the WOD in heats and at the conclusion of the last heat, there will be a paleo potluck in which everyone can chow down, hang out, and have fun post-WOD!!!

I know everyone is wondering what the WOD is going to be. Well, here it is. Everyone, meet "Hope".

3 rounds of:

Burpees
75# Power snatch
Box Jump, 24"
75# Thruster
Chest-to-bar pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of the five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not stop or reset between exercises. On call of "rotate," the athletes must move to the next station immediately for a good score. One point is given for each rep.

No need to feel intimidated. We will scale any of the movements as necessary. If you would like to participate, please email us at xfourthree@gmail.com

Advanced notice of your participation will be a huge help in keeping on schedule and keeping the flow of the day running smoothly.

To make a donation please go to: https://hope.crossfit.com/sponsor?id=U87777
The profile is in my name because we are not a CrossFit affiliate.

For more information about CrossFit, CrossFit for Hope, and St. Jude Children's Hospital click CrossFit for Hope

WOD 5.15.12

5 Rounds for time:

10 Back squats, 155#
15 Box jumps, 24"
20 Toes-to-bar

Post time to comments.

WOD 5.14.12

Hey X Four Three people! Sorry for the lack of a post for today. It was a very busy, but good weekend. Tonight's dinner was delicious!!! Stay tuned for that tasty recipe that will be posted this week.

For time:

10 Cleans, 135#
400m run
10 Push jerks, 135#
400m run
10 Clean and Jerks, 135#
400m run
10 Push Jerks, 135#
400m run
10 Cleans, 135#

Post time to comments.

WOD 5.12.12

2012 CrossFit Games Regional Event 6-Part 2

3 rounds for time:

21 Wall ball shots, 20#

21 Toes-to-bar

Post time to comments.

WOD 5.11.12

Josh Wagner of CrossFit Apex in Telford, PA

2012 CrossFit Games Regional: Event 6-Part 1

3 rounds for time:

7 Deadlifts, 345#

7 Muscle-ups

Post time to comments.

WOD 5.10.12

I love this shot! This is what it is all about! When you finish your WOD, catch your breath and then go cheer on everyone else that is still working!

"Cindy"

20 minute AMRAP:

5 Pull-ups

10 Push-ups

15 Squats

Post rounds and reps to comments.

About Time Protein Order

It is that time again folks! We are taking pre-orders for About Time Protein. The deadline is Wednesday May 16th. Pre-orders are for 2 lb containers, Fill, Shake, and Go bottles, and for single serve packets. There are 11 flavors available.

Chocolate
Birthday Cake
Cinnamon Swirl
Strawberry
Peaches and Cream
Mocha Mint
Vanilla
Peanut Butter
Banana
Chocolate Peanut Butter
Unflavored

All natural 100% pure whey protein isolate.

WOD 5.9.12

Sweet! As of this morning, we have passed the 1000 view mark! Pretty cool.

Christina getting down and dirty on her back squats!

8 minute Team AMRAP:

200m run

Kettlebell swings, 1.5 pood

Sit-ups

Post combined reps for swings and sit-ups to comments.

WOD 5.8.12

Congrats to all who earned a spot at the 2012 Reebok CrossFit Games!

For time:

30 Hang cleans, 135#

Post time to comments.

Class Schedule

Class times at X Four Three are as follows:

Monday: 6:30pm
Wednesday: 6:30pm

Thursday: 6:30pm
Friday: 6:30

Saturday: 11am

Private and semi-private sessions are also available by appointment only. Private sessions are one-on-one and semi-private sessions are two-on-one.

More class times will become available as demand grows. If there isn't a time that works for you, don't hesitate to ask if there are other alternatives.

For more information or to schedule a FREE intro session please email us at: xfourthree@gmail.com

Also check us out and "like" our Facebook page!

WOD 5.7.12

Sorry for the lack of a post for 5.6.12. Busy, but fun weekend! We spent it watching Ben Smith, Nate Schrader, Brian Quinlan, Jenn Jones, Christy Phillips, and Gretchen Kittelberger punch their tickets to the 2012 Reebok CrossFit Games at the Mid-Atlantic Regionals!!! I personally can't wait until the next games season and this one is far from over!!! We came back inspired and with a lot of ideas on how we can continue to make X Four Three Fitness even better! Without further ado, I give you the WOD for 5.7.12.

3 rounds for total reps:

Thrusters, 75#
Box jumps, 24"
Sumo Deadlift High Pull, 2 pood KB
Double-unders
Squats

Move from each of the five stations after a minute of work. Each round is 5 minutes in length and a 1 minute rest is taken after each round. On the call of "rotate," the athlete/s move to the next station. One point is given for each rep.

Post total number of reps to comments.

WOD 5.5.12

3 rounds for time:

10 Overhead squats, 135#
15 Toes-to-bar
400m run

Post time to comments.

WOD 5.4.12

6 rounds for time:

400m run
Rest 60 seconds

Post times of each run to comments.

WOD 5.3.12

We are all still learning proper mechanics and technique so the strength days are still a little limited, but today we have our second heavy lifting day! Don't forget to write your loads in your WOD journal! Theses numbers are very, very, very important!!!

STRENGTH:

Squat clean

3-3-3-3-3

Squat Clean demo


MET-CON:

3 rounds for time:

15 Med. ball squat cleans
12 Swings
9 Burpees

Post time and loads to comments.

WOD 5.2.12

A little shout out to the Outlaw Way!

4 rounds for total working time:

50 Sumo deadlift high pulls, 45# bar
12 Pistols, alternating
24 pull-ups

Rest 1:1

Post total working time to comments.