7.1.12

I haven't written a post for Sunday in a while, so I figured I'd mix things up a bit. Here are a few pics of Teresa doing "King Kong."

She did 3 rounds:
1 Deadlift @ 165#
6 banded pull-ups and 6 banded ring dips which is a 3:1 sub for 2 muscle-ups
3 Squats cleans @ 95#
4 HSPU w/1 standard Abmat and 1 Abmat 2.0

Her time was 7:57.

Below is a video of me doing "King Kong." My scaling went as followed.

3 rounds:

1 Deadlift @ 325#
2 Muscle-ups
3 Squat cleans @ 195#
4 HSPU

My time was 5:08. It was pretty brutal, but the next time this comes up I think I would definitely add more weight to the deadlift and the squat clean.

WOD 6.30.12

Olivia on deadlifts.

Bill on push-ups.

"Diane"
21-15-9:
Deadlift, 225#
HSPU

Post time to comments.

WOD 6.29.12

From The Outlaw Way

"King Kong"

3 rounds for time:

1 Deadlift, 455#
2 Muscle-ups
3 Squat cleans, 250#
4 HSPU

*The deadlifts are designed to be 90% of a 500# deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The cleans are designed to be 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and kipping is allowed.

WOD 6.28.12

STRENGTH:

Front squat:

3-3-3-3-3

MET-CON:

Team WOD
10 minute AMRAP:

200m run
Max push-ups
Max swings

*Person A runs while person B tries to collect as many push-ups and person C tries to collect as many swings as possible. When person A finishes the run, with an ongoing rep count, person A will start on push-ups, person B will take over on the swings, and person C does the 200m run. Continue this rotation for the entire 10 minutes. Team score is total reps. Push-ups+ swings.

Post score to comments.

WOD 6.27.12

STRENGTH:

Weighted push-up:

3-3-3-3-3

MET-CON:

21-15-9:

Back squat, 155#

Burpees

Post loads and time to comments.

You guys asked for it. Here I am doing the CrossFit Open 12.5 WOD.

WOD 6.26.12

STRENGTH:

Squat clean

2-2-2-2-2

MET-CON:

21-15-9:

Overhead squat, 135#
Toes to bar.

Post loads and time to comments.

WOD 6.25.12

STRENGTH:

Thruster

3-3-3-3-3

MET-CON:

21-15-9:

Thruster, 95#
Pull-ups

*run 1 driveway shuttle between each round.

Post loads and time to comments.

WOD 6.23.12

5 rounds for time:

10 Push presses, 135#
15 Squat cleans, 155#
20 KBS, 1.5 pood

Post time to comments.

WOD 6.22.12

3 rounds for time:

10 One arm DB squat snatches, right arm, 60#
10 Burpee over the box jumps, 24"
10 One arm DB squat snatches, left arm, 60#
10 GHD sit-ups

Post time to comments.

WOD 6.21.12

STRENGTH:

Back Squat

3-3-3-3-3

MET-CON:

3 rounds for time:

15 Med ball squat cleans, 20# ball
12 KBS, 2 pood
9 Burpees

*compare to 5.3.12

Post time to comments.

WOD 6.20.12

SKILL:

Ring dips

STRENGTH:

Squat snatch

5-5-5-5-5

MET-CON:

5 rounds for time:

5 Paralette pass-throughs (forward + backward=1)
10 up-downs
15 Grasshoppers (right + left=1)

Post loads and time to comments.

WOD 6.19.12

4 rounds for total time:

150m shuttle run
20 Chest to bar pull-ups
50 Double-unders
-rest 1 minute

Post time to comments.

WOD 6.18.12

STRENGTH:

Push Jerk
5-5-5

MET-CON:

For time:

30 Squat clean thrusters, 135#

Post loads and time to comments.

Printable Forms

We are happy to announce that the materials on the Forms page is even easier to print! Simply click on the link to the form you need and a new window will open. From that new window, you can just print the form.

New Class Schedule

As of Monday June 18, the X Four Three class schedule will be as follows:

Monday-Thursday: 6:30pm-7:30pm
Saturday: 11am-12pm

Also, don't forget to place your About Time Protein order by Wednesday June20!

About Time Protein Order

It is that time again folks! We are taking pre-orders for About Time Protein. The deadline is Wednesday June 20. The order will be placed Thursday morning. Pre-orders are for 2 lb containers, Fill, Shake, and Go bottles, and for single serve packets. As always, we will have a full stock of Fill, Shake, and Go bottles and single serve packets available for purchase in the gym. The pre-order is if you would like to have some on hand while at home or on the go. The 2lb containers have approximately 32 servings. 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 6.16.12

7 minute AMRAP:

7 Thrusters, 95#
7 Burpees

Post rounds/reps to comments.

WOD 6.15.12

For time:

1 Clean, 95#
10 Burpees
2 Cleans, 95#
9 Burpees
3 Cleans, 95#
8 Burpees
4 Cleans, 95#
7 Burpees
5 Cleans, 95#
6 Burpees
6 Cleans, 95#
5 Burpees
7 Cleans, 95#
4 Burpees
8 Cleans, 95#
3 Burpees
9 Cleans, 95#
2 Burpees
10 Cleans, 95#
1 Burpee

Post time to comments.

WOD 6.14.12

"Fight Gone Bad"
3 rounds:

Wall balls, reps
75# Sumo deadlift high pull, reps
20" box jumps, reps
75# Push press, reps
Row: calories, X Four Three sub is 45# Sumo deadlift high pulls for reps

Move from each of the five stations after a minute of work. Each round is 5 minutes long with a one minute rest between rounds. The clock does not stop or reset between exercises. On call of "rotate," the athlete/s must move to the next station immediately for a good score. One point is given for each rep.

Post score to comments.

WOD 6.13.12

For time:

7 Bear complexes, 115#
50' Handstand walk
5 Bear complexes, 135#
50' Handstand walk
3 Bear complexes, 155#

*1 rep of the complex includes:
1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck push press
A full squat clean is allowed for the power clean/front squat. However, a thruster is not acceptable for the front squat/push press and back squat/behind the neck push press.

Post time to comments.

WOD 6.12.12

8 minute AMRAP:

10 Shoulder to overhead, 95#
10 Jumping lunges (alternating)
10 GHD sit-ups

Post rounds/reps to comments.

WOD 6.11.12

Team WOD-6 rounds for time:

50 squats
50' farmers carry, 90# DB
200m run
50' farmers carry, 90# DB

*person A completes round 1, then person A rests while person B completes round 2. Etc...

Post individual and total team time to comments.

WOD 6.9.12 HOPE

3 rounds of:

Burpees

Power snatch, 75#

Box jump, 24"

Thruster, 75#

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 reset or stop between exercises. On call of "rotate," the athlete/s must move to the next station immediately for a good score. One point is given for each reps.

Post total reps to comments.

WOD 6.8.12

21-15-9 reps for time of:

Hang squat clean, 50# DB
Handstand push-ups

Post time to comments.

WOD 6.7.12

CrossFit for Hope June 9th

STRENGTH:

Overheard Squat

3-3-3-3-3

MET-CON:

10 minute team AMRAP:

25 Kettlebell swings, 1.5 pood
15 GHD sit-ups
50' Overhead walking lunge, 45# plate

Post team rounds/reps to comments.

WOD 6.6.12

15 minute AMRAP:

5 Power cleans, 155#
10 Grasshoppers

Post rounds/reps to comments.

WOD 6.5.12

3 rounds for time of :

10 one arm DB snatches, 60#
100 yard sprint (50' shuttles)

Post time to comments.

WOD 6.4.12

STRENGTH:

Clean and Jerk

5-5-5-5-5

MET-CON:

7 minute AMRAP:

10 Push presses, 75#
10 Med. Ball cleans, 20#

Post rounds/reps to comments.

WOD 6.02.12

STRENGTH:
Snatch

3-3-3-3-3

MET-CON:

"Bear Trap"

2 minute AMRAP:

1 Deadlift
1 Clean
1 Front Squat
1 Push press/jerk
(back rack)
1 Back squat
1 Behind the neck push press/jerk

*You choose the weight and multiply it by the total reps for your score. Each round is 6 reps.

Post weight used, total reps, and total score to comments.