Our next community event is set for June 9 at CrossFit Lumberton. We will be participating in the CrossFit For Hope fundraiser benefiting St. Jude’s Children’s Hospital. Sign Up at http://hope.crossfit.com/
We’re trying to get all the gyms from the area to participate and see which box can raise the most money! Hope to see you there
"When I first started I couldn't even jog, now I want to do what everybody else is doing!" Dixie, you are a joy to coach
“Kelly”
5 rounds
400m run
30 box jumps (24′/20″)
30 wallballs (20/14)
CrossFit Lumberton is hosting the “CrossFit for Hope” workout at 11am June 9th, come out for a tough workout for a great cause!
donations can be made at http://hope.crossfit.com/
skill- 3 200m sprints
rest by walking back to the start line then right into your next sprint
WOD- “Running Annie”
50-40-30-20-10
double unders/situps
200m sprint after each set
3-3-3-3-3 Push Press – heavy, rest 60 sec. between each set
Tabata:
Burpees
rest 2 min
Tabata:
Power Cleans 155/105#
For total reps
Cooldown- Handstand variations
work on kicking up on the wall, handstand holds, shoulder touches, straddles on the wall and walks, whatever is challenging for you.
Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2 min. between each set.
4 Rounds for Time:
200m Pinch Grip Plate Carry 25/10 (each hand)
15 Pullups
20 Pushups
30 AbMat Situps
Max Deadlift+ Max Back squat+ Max Strict press= CrossFit Total
Post Max weights and your Total to comments!
12 Min to establish a 2RM Snatch Balance
Bar starts behind the neck in the jumping position.
Pop the bar off your shoulders and drop into a full overhead squat.
8 minute AMRAP of:
7 OHS 115/75#
14 T2B
21 KBS 55/35
Back Squat: 4-4-4-4 
starting at 70% of 1RM and increasing 5% each set
get 2 warm up sets before getting into your working sets
– rest 2-3 min between each set
5 Rounds for Total Reps of:
1 Min ME OHS @95/65 (max effort)
Rest 30 Sec
1 Min ME Ring Dips
Rest 30 Sec
post total reps to comments
The CrossFit Games regional qualifiers are in full swing, who will you be pulling for? Anybody think Ben Smith can take down Rich Froning this year? (he just dominated the Mid Atlantic Regionals this past weekend)
15 minutes Snatch technique work from the hang.
If your form looks good continue to add weight. If form breaks down (not achieving full hip/knee extenion, don’t catch bar with elbows locked out, bar getting away from the body, bending arms early, not landing on heels, feet too wide, etc) remove weight.
10 minute AMRAP of:
15 Over-the-Platform Burpees 24/20
(jumping over the box)
20 KB Push Press 55/35 (10L/10R)
Post time and loads to comments
