Crossfit Cowetahttp://crossfitcoweta.com/about-crossfit-coweta/Tue, 21 May 2013 08:54:52 +0000en-USSquarespace V5 Site Server v5.13.158 (http://www.squarespace.com)May 21 2013 WODCrossFit CowetaTue, 21 May 2013 08:54:15 +0000http://crossfitcoweta.com/about-crossfit-coweta/2013/5/21/may-21-2013-wod.html677185:7906568:337370355X2 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

]]>http://crossfitcoweta.com/about-crossfit-coweta/rss-comments-entry-33737035.xmlMah 16 2013 WODCrossFit CowetaThu, 16 May 2013 13:11:17 +0000http://crossfitcoweta.com/about-crossfit-coweta/2013/5/16/mah-16-2013-wod.html677185:7906568:3372142430 situps
21 Bench Press @ BW
21 OHS @ 95/65
30 Situps
15 Bench Press
15 OHS
30 Situps
9 Bench Press
9 OHS

]]>http://crossfitcoweta.com/about-crossfit-coweta/rss-comments-entry-33721424.xmlThe schedule for the rest of the weekCrossFit CowetaWed, 15 May 2013 02:52:58 +0000http://crossfitcoweta.com/about-crossfit-coweta/2013/5/14/the-schedule-for-the-rest-of-the-week.html677185:7906568:33716667Please 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.

]]>http://crossfitcoweta.com/about-crossfit-coweta/rss-comments-entry-33716667.xmlSchedule updateCrossFit CowetaMon, 13 May 2013 10:15:16 +0000http://crossfitcoweta.com/about-crossfit-coweta/2013/5/13/schedule-update.html677185:7906568:33691309Just 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.

]]>http://crossfitcoweta.com/about-crossfit-coweta/rss-comments-entry-33691309.xmlMay 14, 2013 WODCrossFit CowetaMon, 13 May 2013 01:00:29 +0000http://crossfitcoweta.com/about-crossfit-coweta/2013/5/13/may-14-2013-wod.html677185:7906568:336896777X1 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.

]]>http://crossfitcoweta.com/about-crossfit-coweta/rss-comments-entry-33689677.xmlMay 10 2013 WODCrossFit CowetaFri, 10 May 2013 08:53:58 +0000http://crossfitcoweta.com/about-crossfit-coweta/2013/5/10/may-10-2013-wod.html677185:7906568:336572563X10 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

]]>http://crossfitcoweta.com/about-crossfit-coweta/rss-comments-entry-33657256.xmlMay 9 2013 WODCrossFit CowetaThu, 09 May 2013 09:47:55 +0000http://crossfitcoweta.com/about-crossfit-coweta/2013/5/9/may-9-2013-wod.html677185:7906568:33621836SoTo:
20-15-10-5
Hang Clean
Front Squat
Deadlift
Barbell is 165/115

]]>http://crossfitcoweta.com/about-crossfit-coweta/rss-comments-entry-33621836.xmlSchedule for this weekend and MondayCrossFit CowetaWed, 08 May 2013 09:07:26 +0000http://crossfitcoweta.com/about-crossfit-coweta/2013/5/8/schedule-for-this-weekend-and-monday.html677185:7906568:33616686Schedule 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.

]]>http://crossfitcoweta.com/about-crossfit-coweta/rss-comments-entry-33616686.xmlMay 8th 2013 WODCrossFit CowetaWed, 08 May 2013 09:01:21 +0000http://crossfitcoweta.com/about-crossfit-coweta/2013/5/8/may-8th-2013-wod.html677185:7906568:336166827X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.


Conditioning

For time:

15 Pullups
15 Thrusters 115/75#
25 HR Pushups
10 Pullups
10 Thrusters 115/75#
25 HR Pushups
5 Pullups
5 Thrusters 115/75#
25 HR Pushups

]]>http://crossfitcoweta.com/about-crossfit-coweta/rss-comments-entry-33616682.xmlMay 7th 2013 WODCrossFit CowetaTue, 07 May 2013 09:02:47 +0000http://crossfitcoweta.com/about-crossfit-coweta/2013/5/7/may-7th-2013-wod.html677185:7906568:33612777Every 30 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

3 rounds for time of:

Row 500m
7 Chest to Bar Pullups
21 KBS 53/35

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