Regionals was a blast, seeing our family and friends back home was great, but we missed all out Red Stick Crossfitters and it is time to do work!!!  If we didn’t see you this morning we hope to see you this evening!

5*3 back squat 85%

Stop sign and back

Then…

3 rounds of:

25 pull ups

25 wall balls (20/14)

Then…

Stop sign and back

* SWEAT ANGELS! *

Tonight is your last chance for an evening WOD this week!  We will have morning classes tomorrow at 6am, 7am, and 8am and then will be heading to San Antonio, TX for the South Central CrossFit Regionals. 

We will resume normal class times on Monday!  Have a good weekend ya’ll!

5*5 deadlifts @ 80% 1RM

Stop sign and back

25 burpee box jumps

Stop sign and back

50 HRPU

Stop sign and back

75 squats

5*5 press @ 80%

For time:

100 double unders

50 wall balls (20/14)

35 SDLHP w/KB (53/35)

20 T2B

10 power snatch (95/65)

5*5 back squat @ 80% + 1MR

5 rounds for time:

10 pullups

15 KB swings (53/35)

20 abmat situps

TGIF…another week in the books!

8min AMRAP

10 burpee wallball

10 T2B

We hope to see all of you tomorrow morning at open gym!  We’ll be at the box from 9am-12pm.

1 lap

50 front squat (75/45)

stop sign & back

50 double unders

stop sign and back

50 push press (75/45)

1 lap

21-15-9

Burpees

Pull Ups

ALL the extra space?!?!  There is so much more room for activities!!!!

Wednesday WOD

3 rounds for time

3 rounds of “Cindy”

200m run

4oo meter run with medball (20/14)

lunge to stop sign and sprint back 2*

400 meter run with medball (20/14)

5*5 deadlift @65% 1RM

6 min AMRAP

20 wallball (20/14)

20 abmat situps

*1 min break*

4 min AMRAP

15 hand release push ups

10 jump squats

*1 min break*

2 min AMRAP

15 parallette dips

10 ground to overhead (45/25)

3 rounds for time

• 10 power snatch (95/65)
• 15 box jump (24/20)
• 20 kb swing (53/35)
• 25 double unders (75 singles)

Monday
Max clean & jerk

2 laps

1 behind the neck push press
1 back squat
(30 times)

stop sign and back

Tuesday
Annie
50,40,30,20,10
double unders
abmat situps

Wednesday
Partner WOD
18 min AMRAP
3 rope climbs (9 up/downs)
Alternating
-KB swing (53/35)
-KB SDLHP (70/53)

Thursday
12.5

By a show of hands, how many of you want to look like a man or a runway model?

Ok, you can put your hands down… I have very bad news for you… if you are a lady and you want to look like a man or a runway model, doing workouts at Red Stick CrossFit can’t help you out…

Read this article from CrossFit SouthBay to find out the scoop on SkinnyFat.

If you think this CrossFit chick looks like your “average” runway model or a man, you may want to get your head checked… you may have done two many burpees a couple of weeks ago… causing a bit of a mix-up up top.

If you ask me… this looks like a beer for rounds WOD? So, where is everyone else… did they decide not to indulge in the post paleo beverages?

Monday
8 min AMRAP
15 pullups
15 wallball

- 2 min break -

6 min AMRAP
15 kb swings (53/35)
15 pushups

- 2 min break -

4 min AMRAP
6 squat clean (135/75)
15 double unders

Tuesday
Push Press
10, 8, 6, 4, 2, 2, 2

Dead Lift
10, 8, 6, 4, 2, 2, 2,

Burpees and Thrusters
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wednesday
3 rounds for time
stop sign and back
50 BW squats
30 weighted abmat situps (15/10)

Thursday
WORKOUT 12 . 4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.

Monday
2 rounds of:
20 pullups
30 box jumps
40 med ball cleans
50 double unders

then a 3 minute break (after the 2 rounds) and then 1 lap for time

Tuesday
Power Clean 10,8,6,4,2,2,2

8 min AMRAP
10 kb swings (53/35)
10 ab mat situps
2 burpees

Wednesday
2 rounds
1 min max rep and 30 secs off
Pullup
SDLHP
Parallette Pushup
Double Under
BW Squat

Thursday
12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Surprise Friday!

Don’t forget RACE FOR THE CURE. Get Andrew’s cell number from him so you can text him once you arrive. Also, due to RACE FOR THE CURE… there will be NO OPEN gym on Saturday March, 10, 2012!

Monday:
Stop Sign and Back
25 Front Squats
Stop Sign and Back
35 Pullups
Stop Sign and Back
45 Parallette Pushups

Tuesday:
50 wallball
40 KB swings
30 T2B
20 DU
10 Clean and Jerks

Wednesday:
100 boxjumps
100 abmat situps
400m run
100 squats
30 burpee
400m run

Thursday:

WORKOUT 12 . 2

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

What about Friday?

THURSDAY WOD:

If you haven’t registered yet… do it!

Also, for all you at home CrossFitters… if you want to come in to validate your scores rather than sending in a video… contact us and we will put you on the schedule!