Get ready for the Brawl of the Year! Teams from both Georgia and Alabama are invited to compete in BORDER BASH 2014 at Body Evolution/Hot Box CrossFit in Columbus, Georgia on May 10th! In addition to individual awards, we will also be doling out awards to the STRONGEST STATE and the STRONGEST TEAM, so get […]
Congratulations to all competitors. Lift Results: Check out some photos of the event: See you at the BORDER BASH in Columbus on May 10!
O-WOD: Clean pulls 3×3 @ 115% of 1RM Conditioning: 8 deadlift (135lb/95lb) 7 hang clean (135lb/95lb) 6 front rack lunges, stationary (135lb/95lb) AMRAP 10 min
S-WOD: BSQ 3×3 @ 65,75,85%…Max Effort on 3 set. (I.e. go for max reps) Conditioning: 500m row (rest same time as effort) x 3 Rest 3 min 400m run (rest same time as effort) x 3 Record slowest times for each
Crossfit Games Open WOD
Strength WOD: *Remember to add 10 pounds to deadlift* Deadlift 3×5 @ 60,70,80%…Max Effort on 3 set. (I.e. go for max reps) Conditioning: 800m run 30 deadlifts (275/185#) 800m run
Skill WOD: EMOM for 10 minutes: Toes To Bar (scale: knees to elbows) Do as many reps as possible within minute, reps end when hands come off bar Conditioning: Open WOD 12.3 15 box jumps 12 push press (115/75#) 9 toes to bars (scale knees to elbows or GHD sit ups) AMRAP 18 minutes
Strength WOD: *Remember to add 5lb press* Press 3×5 @ 60,70,80%…Max effort on 3 set. (I.e. go for max reps) Conditioning: “Karen” 150 wall ball shots for time
O-WOD: EMOM: 10 min, 2 snatch balances Conditioning: Annie Meets Randy: 50-40-30-20-10 Double unders (scale 4:1 singles) Sit ups After each round, complete 15 power snatches (75#/55#) Example: 50DU, 50 SU, 15 snatches, 40 DU, 40 SU, 15 snatches..
Strength WOD: **We are starting the second cycle of 5/3/1. Add 10 pounds to your deadlift and back squat maxes and 5 pounds to your press max for this month’s percentages. Example, if your BSQ one rep max was 225lb, now use 235lb to make your calculations.** BSQ 3×5 @ 60,70,80%…Max effort on 3 set. […]
Warm-up S-WOD: DL 5/3/1@70,80,90% … max effort on 3rd set (max reps) Conditioning: NONE rest for open
Warm-Up Skill WOD: Tabata Wall Hand Stand Hold (chest to wall) Conditioning: 12 wall climbs 24 box jumps 6 wall climbs 36 leaping lunges (each knee touch = 1 rep) 3 wall climbs 48 KB Swings (53/35)