CrossFit Gables

CrossFit Gables W.O.D….May 20, 2013

Webby — Mon, 20 May 2013 02:00:06 +0000

100s

Rx
100 Pull-ups
100 KBS 55/35
100 Double Unders
100 OHS 95/65lbs

RTG
100s 2013
100 WBS 20/14
100 Chest 2 Bar Pull-up
100 Pistols
100 DB/KB Snatches 70/50

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CrossFit Gables W.O.D….May 18, 2013

Webby — Sat, 18 May 2013 02:00:51 +0000

WOD: Rankel

20 Min. AMRAP

225 pound Deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell Swings, RX 55/35 RTG 70/55

Run 200 meters

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Members: Make sure to pass by the SE Regionals and support our two teams competing at the CrossFit Games SE Regionals. Team I Am Grove and Team I Am CrossFit will be out there and need your support. Details

CrossFit Gables W.O.D….May 17, 2013

Webby — Fri, 17 May 2013 02:00:08 +0000

“Lets get physical LBJ”

15 Rounds
2 Clusters Rx: 95/65 RTG 135/95
5 Burpees

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CrossFit Gables W.O.D….May 16, 2013

Webby — Thu, 16 May 2013 02:00:25 +0000

Strength:
10 EMOM:
3 Power Cleans HAM (all)
10 Double Unders RX (RTG:20)

“Nate the Great”

6 Min. AMRAP
15 Wall Balls
20 Mountain Climbers RTG: 40

**1 Minute Rest**

6 Min. AMRAP
10 Box Jumps
100 Meter Row

**1 Minute Rest**
6 X 100 Meter Sprints

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CrossFit Gables W.O.D….May 15, 2013

Webby — Wed, 15 May 2013 02:00:36 +0000

Skill:
HSPU
Elite: 10 EMOM 5-10 HSPU
Advanced: 10 EMOM 3-7 HSPU or a 30 Second HS Hold
Beginner: 10 Minutes of Learning the HSPU, etc.

“Love em or hate em #13”

10-9-8-7-6-5-4-3-2-1
2 KB/DB Front Squats RX 55/35 RTG 70/55, scale: holding plate in front rack
Hand-Release Push Ups
Toes To Bar

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CrossFit Gables W.O.D….May 14, 2013

Webby — Tue, 14 May 2013 02:00:10 +0000

“The Comeback”

10 Rounds
5 Hang Power Cleans 135/95
5 Burpees
5 Deadlifts 135/95
5 Squat Jumps

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CrossFit Gables W.O.D….May 13, 2013

Webby — Mon, 13 May 2013 02:00:05 +0000

High Bar Back Squat
Elite: 3 X 3
Advanced: 3 X 5
Beginner 3 X 10
All Superset with 3 to 5 High Box Jumps or Broad Jumps

WOD:

“Dia de la Madre”

800 Meter Run
3 X 45 Seconds of Hi-Plank Holds (15 Seconds Rest) RTG: 3 Minutes Straight Hi-Plank
400 Meter Run
3 X 45 Seconds of Lunges with 45/25lbs plate on front rack RTG: Overhead
(15 Seconds Rest)
800 Meter Run
3 X 45 Seconds of KB Swings 55/35
(15 Seconds Rest)

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CrossFit Gables W.O.D….May 11, 2013

Webby — Sat, 11 May 2013 02:00:15 +0000

Free Class at 9Am

“Jack”

20 Minute Amrap
10 Push Press 115/75
10 KBS 55/35
10 Box Jumps 24/20

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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

CrossFit Gables W.O.D….May 10, 2013

Webby — Fri, 10 May 2013 02:00:16 +0000

Strength Session 2
10 Minute EMOM
3 Deadlifts
3 Squat Jumps

“Rocket”

800m Run / RTG 1 mile Run
70 Burpees / RTG 100 Burpees
1 mile Run / RTG 1 Mile Run

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CrossFit Gables W.O.D….May 9, 2013

Webby — Thu, 09 May 2013 02:00:17 +0000

Fran

21-15-9
Thursters 95/65
Pull-ups

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