DG

August 31, 2018 by oleglorycrossfit in WOD | Leave a comment

THERE WILL BE NO CLASSES ON SATURDAY OR MONDAY.
THERE WILL BE OPEN GYM IN BROUSSARD FROM 10-12 on SATURDAY.

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

*Ladies weight is 20#

Lung Busting Booty Work

August 30, 2018 by oleglorycrossfit in WOD | Leave a comment

RED (RX):
5 Rounds for Time:
40/30-Cal. Row
30 Deadlifts (185/135 lb.)
20 Lateral Box Jumps (24/20 in.)

WHITE:
5 Rounds for Time:

35/25-Cal. Row
25 Deadlifts (155/115 lb.)
20 Lateral Box Jumps (20/16 in.)

BLUE:
4 Rounds for Time:
30/20-Cal. Row
25 Deadlifts
10 Lateral Box Step-ups

Friday Junior

August 29, 2018 by oleglorycrossfit in WOD | Leave a comment

Strength:
Weighted Step-up
5 – 5 – 5 – 5 – 5

Metcon:
AMRAP in 7 Minutes:
20 Leg Throws, each
200-m Run together
20 Low Box Jumps (use two plates stacked, 10 reps per person)

Shoulder Madness

August 28, 2018 by oleglorycrossfit in WOD | Leave a comment

RED (RX):
50-40-30-20-10 for Time:
Single-Arm DB OH Squats (50/35 lb.)
50-ft. Handstand Walk each round

WHITE:
50-40-30-20-10 for Time:
Single-Arm DB OH Squats (40/25 lb.)
50-ft. Handstand Walk each round

BLUE:
40-30-20-10-10 for Time:
Single-Arm DB Front Squats
80-ft. Bear Crawl each round

5 Below

August 27, 2018 by oleglorycrossfit in WOD | Leave a comment

RED (RX):

3 Rounds:

7 Bar Muscle-ups

7 Power Clean and Jerks (135/95 lb.)

WHITE:

3 Rounds:

5 Bar Muscle-ups

7 Power Clean and Jerks (115/75 lb.)

BLUE:

3 Rounds:

5 Jumping Bar Muscle-ups

7 Power Clean and Jerks

Did someone say SQUAT?

August 26, 2018 by oleglorycrossfit in WOD | Leave a comment

RED (RX+):
5 Rounds for Time:
9 Back Squats (225/155 lb.)
200-m Run
Rest 2 min.

WHITE (RX):
5 Rounds for Time:
9 Back Squats (185/135 lb.)

200-m Run
Rest 2 min.

BLUE:
5 Rounds for Time:
9 Back Squats

200-m Run
Rest 2 min.

A Sprinkle of Everything

August 24, 2018 by oleglorycrossfit in WOD | Leave a comment

RED (RX+):
100-m Run
12 Alt. DB Snatches (65/45 lb.)
9 Toes-to-Bars
200-m Run
16 Alt. DB Snatches
12 Toes-to-Bars
300-m Run
20 Alt. DB Snatches
15 Toes-to-Bars
400-m Run
24 Alt. DB Snatches
18 Toes-to-Bars
500-m Run
28 Alt. DB Snatches
21 Toes-to-Bars

WHITE (RX):
100-m Run
12 Alt. DB Snatches (50/35 lb.)
9 Toes-to-Bars
200-m Run
16 Alt. DB Snatches
12 Toes-to-Bars
300-m Run
20 Alt. DB Snatches
15 Toes-to-Bars
400-m Run
24 Alt. DB Snatches
18 Toes-to-Bars
500-m Run
28 Alt. DB Snatches
21 Toes-to-Bars

BLUE:
As Far As Possible in 20 Minutes:
100-m Run
12 Alt. DB Snatches
9 Lying Hands to Feet
200-m Run
16 Alt. DB Snatches
12 Lying Hands to Feet
300-m Run
20 Alt. DB Snatches
15 Lying Hands to Feet
400-m Run
24 Alt. DB Snatches
18 Lying Hands to Feet
500-m Run
28 Alt. DB Snatches
21 Lying Hands to Feet