CrossfitWOD

Thu - Sep 03, 2015 : LABOR DAY HOURS!!!
Laborday

Monday, September 7th 9AM ONLY!!!

On-Ramp:
30 Air Squats
25 Pull-Ups
20 Power Cleans
15 Dips

CrossFit:
30 Pistols
25 Strict Pull-Ups
20 Squat Cleans (205/145)
15 MU or 75s Bottom of Dip Hold

CrossFit +:
Rest Day or 30min of easy cardio

Wed - Sep 02, 2015 : Annie!
Doubleunderlizard1864

On-Ramp:
Single Under Annie

CrossFit:
"ANNIE"
50-40-30-20-10
DU
Sit-Ups
*THEN*
3 Rounds NOT for time
20 Band Pull-Aparts
10 Hamstring Sliders
5 Barbell Row

CrossFit+:
1. Lower Body Pull
Deadlift 10-5-3-5-10 reps

2. Odd Object Conditioning
3 Rounds NOT for time
50′ heavy KB OH Carry *two KB's
3 Ground to Shoulder with Atlas Stone

3. Barbell Conditioning
100 Power Cleans for time, 135/95

4. Gymnastics Conditioning
EMOMx20:
5 Strict C2B
10 Push ups
15 Squats

5. Track Session
A. 3x300m, 100m walk recovery
B. 6x200m, 200m jog recovery
C. 9x100m, 100m walk recovery

Tue - Sep 01, 2015 : Do Work!
1875_277727875693548_708308274_n

On-Ramp:
Press Tech.
*THEN*
4 Rounds
7 Power Cleans
15 Box Jumps
7 HSPU

CrossFit:
Press: 75%x5,85%x3,95%x1+
*THEN*
5 Rounds
7 Power Cleans (155/105)
20 Box Jumps (24/20)
7 HSPU

CrossFit +:
1. Snatch
1RM

2. Clean Jerk
1RM

3. Squat
Back Squat 5×10 climbing each set

4. Gymnastic Pulling:
EMOMx8: 1 Legless Rope Climb

5. Rowing
EMOMx12
Odd: 20/15 Cals
Even: 5 TnG Power Snatches, 135/95

6. Conditioning
5 RFT:
7 Squat Cleans, 155/105
14 kettlebell swings (55/35)

7. Midline Accessory Work
EMOM: 12
Odd: 20 second Hollow Hold + 40 Push-up Plank Hold
Even: Rest

8. CrossOver Symmetry
Iron Scap Protocol

Mon - Aug 31, 2015 : TAILGATE PARTY!!!!!
Mississippi-st-vs.-lsu

TAILGATE PARTY!!!!!

On Saturday, September 12th Hurricane CrossFit will be hosting an LSU tailgate party. The game starts at 8:15pm but we will start the BBQ and hanging out around 4pm. So come out and enjoy an afternoon of good food, friends, and football. If you have washer boards or anything of that nature please feel free to bring them! Please sing-up at the front desk if you plan on attending.

P.S. If anybody is willing to cook and/or bring their BBQ pit please let us know!

On-Ramp:
Squat Tech.
*THEN*
Same as CF

CrossFit:
Back Squat: 75%x5, 85%x3,95%x1+
*THEN*
21-15-9
Front Rack Lunge (135/95)
Push Jerks

CrossFit+:
1. Snatch
A. 2-rep Heavy Hang Squat Snatch
B. 3-rep Heavy Squat Snatch

2. Clean & Jerk
EMOMx10: 1 Clean and Jerk @ 75%

3. Squat
A. 3×2 Front Squat @95%
B. 2×3 Back Squat @90%

4. Conditioning
4 Rounds:
500 Meter Row
10 OHS (155/105)

5. Midline Accessory Work
5 Rounds not for time of:
20 GHDSU
25 Hip Extensions

Fri - Aug 28, 2015 : KB Thrusters!!!

On-Ramp:
200m Run
20 Pull-Ups
10 KB Thrusters
20 Pull-Ups
200m Run

CrossFit:
DL: 70%x3,80%x3,90%x3+
*THEN*
400m Run
30 Pull-Ups
20 KB Thrusters (55/35)
30 Pull-Ups
400m Run

CrossFit +:
CLASS WOD
or
30min of Easy Cardio

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