Monthly ArchivesAugust 2012

FLAWLESS standard

BIG PROPS to the C4 Athletes that represented the box this past weekend in Dallas. Team C4 finished 24th out of 52 teams. The teams were made up of athletes from Texas and several neighboring states. A special SHOUT OUT goes to our own JAMAL “FLAWLESS” PACK! This was Jamal’s first CF Competition and he [...]

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Speed Bumps standard

WARM-UP: Group Stretching/Agility
WOD: SPEED BUMPS
50 KB Swings (55#/35#)
200m Run
40 Wall Balls (20#/10#)
30 KB Swings
200m Run
20 Wall Balls
10 KB Wings
200m Run
5 Wall Balls
COOL DOWN:
ABs (100 Reps of your choice)
TRAVEL WOD:
50 Sit-Ups
200m Run
40 Burpees (Without the push-up)
30 Sit-Ups
200m Run
20 Burpees (Without the push-up)
10 Sit-Ups
5 Burpees (ithout the push-up)

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TCB standard

WARM-UP:
500m Row: As Fast As Possible (TIMED)
STRENGTH:
Back Squats: 3-3-3-3-3
WOD: TCB
21 HSPU
10 Box Jumps (30″/24″)(Open At The Top)
21 Ring Dips
10 Box Jumps (Open At The Top)
21 Push-Ups (Hand Release)
20 Box Jumps (Open At The Top)
TRAVEL WOD:
400m Run
21 HSPU
50 DU’s or Jumping Lunges
21 Dips
50 DU’s or Jumping Lunges
21 Push-Ups
50 DU’s or Jumping Lunges

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Mile High standard

WOD: “Mile High”
by Coach Alex “210” Escamilla
400m Run
10 Thrusters (135/95)
8 Muscle-Ups (16 C2B Pull-Ups)
400m Run
8 Thrusters
6 Muscle-Ups (12 C2B Pull-Ups)
400m Run
6 Thrusters
4 Muscle-Ups (8 C2B Pull-Ups)
400m Run
4 Thrusters
2 Muscle-Ups (4 C2B Pull-Ups)
TRAVEL WOD:
4 Rounds
400m Run
20 OHS (Use Towel or Stick)
20 Push-Ups

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Chanclas standard

WOD: Chanclas
25 Burpees
25 Double-Unders (3:1)
25 Handstand Push-Ups
50 Air Squats
50 Double-Unders
50 Toes Thru Rings
200m Run
75 Double-Unders
75 Push Press (65#/45#)
TRAVEL WOD:
25 Burpees
25 Double-Unders
25 HSPU
50 Air Squats
50 Double-Unders
50 Sit-Ups
200m Run
75 Double-Unders
75 OHS (Use Towel or Long Stick)

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Mmmmbop standard

WOD: Mmmmbop
(Programmed by The Franchise)
400m Run (Start/End of 21-15-9)
21-15-9
Deadlift (275#/185#)
Ring Push-Ups
Wall Balls (20#/14#)
Sit-Ups (W/Wall Ball)
TRAVEL WOD:
4 rounds
25x Push-ups
25x Jumping Air Squats
25x Sit-ups
10x Burpees
Substitute Any Movements That You’d Like With Another.

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WOD A or B? standard

ATHLETES CHOICE TODAY BETWEEN 2 WODS: A or B
WARM-UP: 1,000m Row: 3 Burpees At the Top of Each Minute.
WOD A:
10 Minute AMRAP:
5 Pull-Ups
20 KB Swings (55#/35)
MINIMAL BREAKS!!!! AMRAP!!!!
OR
WOD B:
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
*This workout comes courtsey of Outlaw CrossFit. [...]

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Beam Me Up standard

2 Person Team WOD
WOD: Beam Me Up
60 Front Squats (30 Reps Each @ 135#/95#)
200m Run (Each; One At A Time)
60 HSPU (30 Reps Each)
200m Run (Each; One At A Time)
60 CF Box Jumps (30 Reps Each @ 24″/20″)
200m Run (Each; One At A Time)
60 Ring Dips (30 Reps Each)
200m Run (Each; One At A Time)
THEN….????
Break [...]

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