Death by jumping or swinging:
5 Kettlebell swings
10 Box Jumps,
every minute on the minute for 15 minutes. Resting 5 minutes, then 5 X 50m sprints.
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3/9/10 – “On time”
March 9, 2010 – 12:46 am
3/8/10 – “Oh Yeah”
March 7, 2010 – 9:50 pm
For time:
21 Thrusters
7 Pullups
800m
21 Thrusters
7 Pullups
800m
***New Blogspot posted. Check it out! :)
3/6/10 – FGB 1 Charity Event
March 6, 2010 – 12:18 am
Sorry guys but there will be NO morning classes for Saturday..
***All CFL member’s family & friends please join us for the First CFL - FIGHT GONE BAD I 2010 Charity Event!
Doors open at 5:30 p.m. There will be introduction and orientation of the event and the workout at 6 p.m. So please be there on time.
The CrossFit workout is ‘Fight Gone [...]
3/5/10 – “Mission Run”
March 5, 2010 – 12:23 am
2 Rounds for time:
200m walk, jog or run with bar overhead
200m run backwards
400m run regular
We have CrossFit Laredo trainer, Junior.. aka Junebug (although I like to call him Iron Mike) is giving Jolly Jorge some instruction on his hang power clean.. Good stuff! Good work on the cleans!
Start getting your teams ready for Saturday folks, its gonna be [...]
3/4/10 – “DP”
March 3, 2010 – 11:19 pm
As Many Rounds As Possible in 20 minutes:
25 Double Unders
10 Pushups
10 Deadlifts
3/1/10 – “Deck of Cards”
February 28, 2010 – 10:35 pm
Anyone like playing poker? Well at CFL we are gonna play with some cards.. The deck of cards will tell us how the workout plays out. We have done this one before and its a CFL athlete favorite.
We will draw a card and every symbol (hearts, diamonds, clubs, spades) will stand for the movement to [...]
2/27/10 – “100227″
February 26, 2010 – 11:14 pm
For time:
21-15-9 reps of,
Overhead Squats
Pullups
Pushups
Playing around and having fun with the medicine ball…
2/26/10 – “Mr. Joshua”
February 26, 2010 – 2:17 am
5 Rounds for time:
400m
30 GHD situps
15 Deadlifts
2/23/10 – “Polished”
February 23, 2010 – 1:12 am
3 Rounds for time:
15 Burpees
50 Situps
15 Pullups
400m
Speaking of burpees here’s Jason, aka jui jitsu… At the top of a burpee. Good extension J, Nice job!
Jaike stepping up and stepping down on the box during the wod just the other day.. Keep it coming girl, keep bringing it!
2/22/10 – “100222″
February 21, 2010 – 9:21 pm
Speed through for time:
30 Box Jumps
40 Kb Swings
50 Double Unders
60 Wall Balls
2/20/10 – “B2B & K2E”
February 19, 2010 – 10:22 pm
Tabata: Bottom to Bottom Squats
rest 3 minutes then,
150 Knees to elbow, the catch is everytime you let go of the bar you run 200m.
***Announcement – This Saturday CFL will only be open in the A.M. No afternoon classes. The hours for the morning are 9am to 12pm. Classes are at 930, 1030 & [...]
2/19/10 – “The Presses”
February 19, 2010 – 12:40 am
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3
Push Jerk
5-5-5
2/18/10 – “09 Games Chipper”
February 18, 2010 – 1:05 am
Speed thru this for time:
Squat Clean – 12
Knees to Elbow – 24
Box Jump – 24
Pushups – 24
Push Jerk – 24
Double Unders – 24
Thruster – 12
Pullups – 24
Burpees – 24
Walking Lunge – 100 step w/overhead weight
Epic indeed.. Very similar to the main site WOD. Very close to what was used at the 2009 CrossFit Games event. [...]
