CrossFit Bridge City

CFBC has big plans for kids this summer!!!
For ages 6-18, Were taking a limited number in both camps, so call now!

Every 30 seconds for 3 minutes:   1 Split Jerk from the racks

• Same weight as last week
• Alternate with a partner

For Time:

15 Pistols (Total, Alternating )
20 Box Jumps (24/20″)
25 Hand Release Push Ups
30 KB Swings (53/35#)
500m Row
30 KB Swings
25 Hand Release Push Ups
2o Box Jumps
15 Pistols

- MEMORIAL WEEKEND  SCHEDULE -

This holiday weekend we will have a limited schedule.

Friday – 5am, 9am, noon
Saturday – 11am Free class, 12- 1:30 Open Gym for members
Sunday – Closed
Monday – Closed

Hand Stand Push Up – Skill work 10 minutes

“Diane Ladder”
Complete as many reps as possible in 7 minutes following rep scheme below:

3 Deadlift, 225#/155#

3 Hand Stand Push-Ups

6 Deadlift, 225#/155#

6 Hand Stand Push-Ups

9 Deadlift, 225#/155#

9 Hand Stand Push-Ups

12 Deadlift, 225#/155#

12 Hand Stand Push-Ups

15 Deadlift, 225#/155#

15 Hand Stand Push-Ups

18 Deadlift, 225#/155#

18 Hand Stand Push-Ups

21 Deadlift, 225#/155#

21 Hand Stand Push-Ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cash Out:

Tabata Double Unders

- MEMORIAL WEEKEND  SCHEDULE -

This holiday weekend we will have a limited schedule.

Friday – 5am, 9am, noon
Saturday – 11am Free class, 12- 1:30 Open Gym for members
Sunday – Closed

Front Squats:
1X8 @ 70%, 1X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 seconds between sets

3 Rounds:

400m Sprint
10 Thrusters 115/75#
5 Dead Hang Pull-ups

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Lumberjack 20

20 Deadlifts (275/155#)
Run 400m
20 KB swings (70/53#)
Run 400m
20 Overhead Squats (115/75#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/25#)
Run 400m

- The Saturday skills class will be on Mobility/Recovery. Hope to see you there!

Hang Power Snatches 1 – 1 – 1 – 1 – 1 – 1 – 1

• Find a heavy single
• Work on mechanics

5 Rounds:

30 Double Unders
10 Hang Power Snatches 95/65#
*3 Muscle-ups

90 Seconds of rest between Rounds
Total Score = Total time with rest

*3 Ring Dips = 1 MU

Happy Birthday Brindy

Every 40 Seconds for 4 minutes: 1 Split Jerk

• Heavier than last week
• From the racks

15 Min Amrap:

5 Burpee Pull-ups
10 DB Push Presses 45/25#
15 Sit-ups

Cash Out:

Max Plank – Top 5 scores for M/F go on the board, and win a free CFBC sticker!

Weighted Dead Hang Pull-ups 3 – 3 – 3 – 3 -3

• Strict, no kip or crossed feet
• Increase load each set
• 90 seconds of rest between sets

5 Rounds:

200m Farmers Carry (55/35#)
7 Hang Power Cleans (135/95#)
200m Sprint

Pause Front Squats 2 – 2 – 2 – 2 – 2

• Pause in the rock bottom position for 3 seconds
• Each set should be HEAVY
• 2 minutes of rest between sets

“American Sniper”

2100 m row (longest shot he ever made)
40 Wall balls 20#/16#
40 shoulder to overhead 65#/45#
40 Walking barbell lunges 65#/45#
40 burpees

How Strong Are The Best?

HBBS : 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.

• Set up with a partner using your same weight
• Use all available racks

3 Rounds:

Right Arm – 10 Single Arm (eye level) Kettle Bell Swings 53/35#
Right Arm -8 Single Arm KB Front Squats 53/35#
Right Arm -6 Single Arm KB Push Jerks  53/35#
Left Arm – 10 Single Arm (eye level) Kettle Bell Swings 53/35#
Left Arm -8 Single Arm KB Front Squats 53/35#
Left Arm -6 Single Arm KB Push Jerks  53/35#
*200m Single Arm Farmers Carry 53/35#

*Alternate arms as athlete feels necessary.

Hmm.. CFBC may have to do some of these soon.

Rope Climb – 10 minutes of skill work.

AmREPs in 2 Minutes:
400m Run
Max Rep Snatch (135/75) (95/55)

Rest 1 Minute

AmREPs in 3 Minutes:
400m Run
Max Rep Snatch (135/75) (95/55)