Crossfit Coweta

May 23 2013

2013-05-23T01:49:46Z

In keeping with our "bench press/benchmark/hero" Thursday schedule and in early observance of this coming Memorial Day we will be performing MURPH tomorrow. The WOD will start 5 min after the class start time in order to allow as many of you to finish as possible. That being said, get there a little early and warm up as needed. There will be many scaled options available so don't not come because you can't go Rx. Here is the WOD:
For time;
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

*partition the pullups, pushups, and squats as needed.
*If you have a weight vest or flak jacket put it on.

May 21 2013 WOD

2013-05-22T08:44:52Z

5X2 High-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.

-then-

For time:

2 rounds of-

Run 400m
8 Strict Pull-ups

-then (no rest)-

40 BB Weighted Stepups (front rack - 20" Box) 115/75#

-then (no rest)-

2 rounds of-

Run 400m
8 Strict Pull-ups

May 21 2013 WOD

2013-05-21T08:54:15Z

5X2 Tempo HBBS @ 85% – rest 90 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

-then-

For time:

20 KB Snatches (10l/10r) 53/35
20 Pistols (alternating)
20 KB Snatches (10l/10r) 53/35
20 Pistols (alternating)
20 Box Jumps 24/20″
20 KB Snatches (10l/10r) 53/35
20 Box Jumps 24/20"
20 KB Snatches (10l/10r) 53/35

Mah 16 2013 WOD

2013-05-16T13:11:17Z

30 situps
21 Bench Press @ BW
21 OHS @ 95/65
30 Situps
15 Bench Press
15 OHS
30 Situps
9 Bench Press
9 OHS

The schedule for the rest of the week

2013-05-15T02:52:58Z

Please see below:

Here you go folks... Please see below for the rest of the week's Schedule:

Wednesday: 5:00 am, 6:00 am, 9:00 am, 11:30 am, 12:30 pm, 5:00 pm, 6:00 pm, 7:00 pm, and 8:00 pm

Thursday: 5:00 am, 6:00 am, 5:00 pm, 6:00 pm, 7:00 pm, 8:00 pm

Friday: 5:00 am, 6:00 am, 4:00 pm, 5:00 pm

Saturday: 9:00 am

Sunday: 6:30 pm

If you don't see a class listed above, it will not be available. Thank you for your understanding and please make the necessary adjustments.

Schedule update

2013-05-13T10:15:16Z

Just a reminder, as was posted last week, there is no 4:00 or 5:00 pm class today. Also watch for schedule adjustments for the end of the week as I will be traveling to the South East Regional.

May 14, 2013 WOD

2013-05-13T01:00:29Z

7X1 Hang Snatch – heaviest possible, rest 60 sec.

-then-

4 rounds for total working time of:

15 Hang Power Snatches 75/55#
10 Strict Ring Pull-ups (rings touch chest at finish of pull)
15 Burpees

*Rest 1:00 after each round.

May 10 2013 WOD

2013-05-10T08:53:58Z

3X10 Deadlifts @ 70% – rest exactly 2:30

For time:

100 Double-Unders
50 Ab-Mat Sit-ups
40 (steps) Walking Lunges (front rack) 135/95#
30 Shoulder to OH 135/95#
20 HSPU

May 9 2013 WOD

2013-05-09T09:47:55Z

SoTo:
20-15-10-5
Hang Clean
Front Squat
Deadlift
Barbell is 165/115

Schedule for this weekend and Monday

2013-05-08T09:07:26Z

Schedule changes for this weekend and Monday
Saturday - No Class (many members competing in Montgomery Al.)

Sunday - No Class (Mothers day, you're welcome for the reminder)

Monday - No 4:00 or 5:00 P.M. Class

Thanks in advance for adjusting your WOD times.