WOD
Max vertical jump, box jump, broad jump, then 25 burpees!

"Obsessed is just a word the lazy use to describe the dedicated."
~ Russell Warren

Sectional WOD
Strength: Work to 1RM Overhead Squat
Warm-up: 5 rounds, not timed:
2 x OHS @ 90% 1RM
20 Steps OH walking lunge
20 Steps Farmers carry
Work Capacity
3 RFT:
15 Snatch (95#)
20 KB Swing (55#)
400m run
Durability: Run 1 mile

WOD
Strength: 6x2 C&J
Work Capacity
10 min AMRAP:
10 True pushups
10 Body weight rows

"Pain is only weakness leaving the body."
~ Daniel R. Evans

Sectional WOD
Work:
5 RFT of
500m row
7 Thrusters (95#/65#)

Durability:
3 sets of
12 Back extensions
12 4-Count flutter kicks

WOD
Drills: Clean & Jerk
Work:
1 mile run
rest
800m run
rest
400m run
rest
200m run

Cool Down:
Active stretch and More drills

IMPORTANT INFO!! Check out the Central Southern Texas Sectional Webpage HERE

Sectional WOD
Warm-up:
2 Barbell Complexes
2 sets of 3 Press (135#), Manmaker (35#),9 Burpees, 9 KTE
Work:
3 RFT- 50 Wallball (15#), 50 Situps, 25 Squats
Durability: 1 mile run. 1K row.

WOD
Strength: 4x5 Snatches

Dirty South WOD 1
3 min max points 50m shuttle run
2 min rest
3 min max rep DL (275#/185#)

Sectional WOD
30 min AMRAP:
3 Clean & Jerk (135#/95#)
4 Burpees
5 SDHP (55#)

Durability:
3 rounds of
20 Back extension
50 Flutter kicks (4 count)

WOD
Strength: Overhead squats 4x5

6 rounds:
10 DB swings (70#/45#)
20 pushups
30 v ups
*1 min rest between sets

WOD
12 min AMRAP:
5 Hang squat cleans (155#/115#)
15 Situps

Check out Jeremy doing Grace in 2:17 HERE

WOD
For time:
100 Burpees

Once again, Rick's a beast with a blistering time of 5:54! Great job everyone!

Sectional WOD
Active Recovery: 2 mile run at a moderate pace. 2000m row.
Durability: 3 rds of-30 second plank, 12 Wall balls (15#), 12 situps, 12 back extensions. Rest 1 min between rds.

WOD
5RFT:
5 Muscle-ups
Basketball Gasser

WOD
"Grace"
For time:
30 C&J (135#/95#)

8 x 40yard sprints

WOD
Strength: Bench press 4x5

Work Capacity:
"Fran"
21-15-9
Thrusters
Pullups

Strength: Front squat 4x5

WOD
3 RFT:
50 double unders
50 v ups

WOD
3 sets of:
1 Power snatch
2 Rack jerks
3 OHS
Rest 90-120s between

Rest 3 minutes then..

Speed & Agility: 5 basketball shuttle run (1:3 work:rest)

Durability: L-sit max holds


Sectional WOD
On the minute for 40 mins:
3 Dead hang pull ups
4 HSPU
5 Burpees
*Penalty: if not able to complete a set a 1 Muscle-up penalty for each round missed will be assessed at the end of the WOD

Sectional WOD
“Linda” aka "Three Bars of Death"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Bench press (BW)
Squat clean (BW x 0.75)
Deadlift (BW x 1.5)

WOD
C&J: 6x5

WOD
3 RFT:
200m sprint
7 DB swings (55#/35#)
7 Burpees

Drills and skills: Muscle-up progression

Sectional WOD

5 rounds, not timed:
3 x SC @ 90% 1RM
15 x Star Jumps
1 x Weight Carry (45#) 50yds there and back then...

"Frellen"
21-15-9
Thrusters (95#)
Pull-ups
KB swing (55#).
Run 400M after each set

Run 1 mile at moderate pace

WOD
Strength: Deadlift 3x5

Work Capacity:
"Mary"
20 min AMRAP:
5 HSPU
10 One legged squats
15 Pullups

Congrats...once again...to Rick for desroying another WOD! Check out all the new records he has set HERE!

Sectional WOD
Warm Up: Row 2,000 M or 1 mile run @ 6-7 min pace
15 minute AMRAP:
5 Muscle Ups
10 HSPU
15 Sumo Dead Lift High Pulls (65#)

Rest 30 mins then...

WOD
Strength: Press - 3x5

"Angie"
For time:
100 pullups
100 pushups
100 sit ups
100 squats

Congratulations to Rick & Emily for getting on the Elite CrossFit Record Board by crushing Angie!!

WOD
"Filthy Fifty"
50 Box jump (24"/20")
50 Jumping pull-ups
50 KB swings (1 pood)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#)
50 Back extensions
50 Wall ball shots (20#/15#)
50 Burpees
50 Double unders

Caroline (Sc'd) 34:33
Zach (Sc'd) 35:32
Dennis (Sc'd) 35:33
Mark (Sc'd) 36:33
Elizabeth (Sc'd) 36:00
Jeff (Rx'd) 23:42
Corey (Rx'd) 27:48
Emily (Sc'd) 29:14

Big Thanks goes out to Corey for doing his first Elite CrossFit WOD and Elizabeth for doing her FIRST EVER CrossFit WOD!!