h1

WOD for TUESDAY 10-22. Website FAQ’s. Schedule Change for Wednesday 10-23-13. Party RSVP HERE please.

October 21, 2013

This Wednesday at 1230 and 130 CrossFit Carolina Beach is sponsoring a table at GHA (Group Homes for Autism) charity banquet. Commitments will demand that we cancel the 1230 and 130 classes for that day only. Sunday we will offer two hours of gym access to make up for the cancellation.

We are now t-Minus 5 days to our member Appreciation/Halloween Party Saturday 10-26. Start time is at 8pm. We will be providing light food, a seasonal (alcohol infused)punch, and non alcoholic drinks, therefore guest contributions, while welcome, are by no means necessary. This is our thanks to you for a terrific year!

However, PLEASE do rsvp in the comments section so that we know how much food to get, (even if you speak to one of us directly). Dont forget to tell us if you are bringing a guest.

WOD for Tuesday

Dynamic Shoulder Warmup/Inversion

Strength 1– 3×3 Shoulder Press for Load

Strength 2– 1 Push Press then 1 Top Half Shoulder press x 5 for Load

Work– 1 Minute Max Efforts as follows. 100%. All Out.

30 Seconds Shuttle Run/30 Second Burpees for total reps

rest 3

30 Second Hang Clean and Jerk 115/80 /30 seconds Box Jumps 20/16 for Total reps

rest 3

1 Minute Row for Max Calories

3x total.

Advertisements

31 comments

  1. Count Pam and Scott Stalls in, we are looking forward to it!


  2. Dave and I will be there


  3. V and Brian are in


  4. Dawn is coming 🙂


    • Clark & Andrea are coming


  5. Cheeks will be there!


  6. Jamie and I will be attending


  7. gerstenbergers in!! (note the pleural)


  8. DL. 305, 305, 315

    WOD 14:37


  9. Did tuesdays SP 160X3, 157X3 158X3 total 1425 lbs

    WOD Grueling. RX 17:20 something. I put 15 on the board, but i think it was 17 in retrospect.


  10. 4×8 DL at 100lbs
    WOD 17:08 at 30lbs


  11. BS=325, 345, 355=3075
    Work 11:25rx


  12. DL = 395, 395, 395 (x1)
    Work = 15:58

    Shanna and I are coming Sat.


  13. Dead Lifts 375 x 3 sets
    Work – 14:17


  14. Alonzo and I are planning to be there Saturday.


  15. cleans: 100×2, 105×2, 110×2 = 630 (wrong on board)
    work – 15:58


    • split jerks: 95×2, 105×2, 110×2 = 620
      hang clean/box jumps: 33 rx’d
      row: 34 cals
      shuttle/burpees: 46


  16. Sammy is also coming


  17. Cleans- 2×85, 2×85, 1×90=435
    2×5 GHD w/ 25#
    Work- 20:58 RX thanks Cam & Whitney for encouragement!


  18. DL 335×3, 340×3, 320×3 (340 is a new PR) wod 16:45 rx


  19. Cleans. 155 x2, 160 x2, 165×2. Work 11:09.


  20. Ryan and I will be there Saturday.

    3×3 DL @ 205, 205, 205 = 1845
    Work = 12:32


  21. 3×3 sp 145, 147, 145=1311

    5×1 155

    Row 27/31=58
    Shuttle/burpee 31/27=58
    Hang clean/box jump 22/24=46


  22. Sorry to miss the party 😦
    – Gail


  23. Tuesday:

    Split Jerk 205×2, 225×2, 245×2
    Push press/push from head 165×1, 185×1, 185×1, 195×1, 195×1

    WOD (in order)
    HC & SOH/ box jumps total 2. Rounds 54
    Row 53
    shuttle & burpees 50


  24. Split jerk. 145, 150, 155 all x 2.


  25. Stephen and I won’t be there Saturday. Sorry to miss it.


  26. Cam + 1 for the party!!


  27. The Whites are coming to the party. Still debating costume ideas….


  28. Pam and Greg are coming.


  29. SP – 125, 130, 135
    Work:
    Row 61
    Shuttle/burp. 55
    Hang clean/box jump 42



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: