Blog Archive
Posts during December 2008
12.31.08 Kipping it real for the 09
Leslie did 37 kips yesterday!!... thats right 37!! Way to go homegirl!!
WOD
800m Farmers Walk
25 - C&J
25 - Burpees
800m Farmers walk
* You may complete C&J and burpees in any order.
12.30.08 Zen Master
Bren aka Zen Master has been coming to class now for a little over a month. He has expressed results both physically and mentally and is eager to where training will take him.
WOD
Three Rounds
21 - Deadlifts
30 - Box Jumps
21 - Pull Ups
12.29.08 Go time
Izzy getting his K2E's on. Knees to elbows is an exercise that requires upper body , hip flexor and abdominal strength.
WOD
Front Squats
5-5-5-5-5
________________________
Metcon
50 - KB Swings
75 - Sit Ups
800m run
75 - Sit Ups
50 - Kb Swings
12.23.08 Caption time
Let's have some fun with this pic.....Caption time!!! post caption to comments..prize for winner!
WOD
50 - Jumping Pullups
50 - Deadlifts 135# 95#
50 - Wall ball
50 - K2E
50 - Box jumps
50 - Push press 75# 55#
12.22.08 our toys
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WOD
"Cindy"
Max rounds in 20min
5 - pull ups
10 - push Ups
15 - squats
______________
Rest 5 min.
50 - OH Walking Lunges 45# 25#
50 - K2E
12.19.08 Let's dance
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Noon class dancing with "Fran" . Great job everyone..we had some awesome performances.
WOD
Three rounds
5 TGU's R
5 TGU's L
10 burpees
run 400m
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12.17.08 benchmark
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Split Jerks are an explosive movement not just for competitive athletes. They can be taught to anyone who is looking to develop balance, coordination and power.
WOD
"FRAN"
21-15-9
Thrusters
Pull Ups
12.16.08 toss it up
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Jarrod and Jen insync during some wall ball shots.
WOD
Deadlift
5-5-5-5-5
12.15.08 Thrusting
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Nick getting after an intense WOD. Nick has been a regular in our noon class and has seen tremendous results in his performances! Way to go Nick, keep up the work!
WOD
Three Rounds
50 - Wall balls
40 - SDLHP
30 -Box Jumps
20 - Burpees
10 - Pull Ups
12.12.08 Going Heavy
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J-Mc going heavy yesterday , he set a PR with this deadlift. 405 lbs. Way to go!
WOD
Three Rounds
12 - Thrusters
24 - Pull Ups
48 - Sit ups
run 400m
12.11.08 tools
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Leverage clubs and tires can be used to supplement your workouts. We use these tools to create functional movements such as chopping , lifting and jumping.
WOD
1,2,3,4,5,6,7,8,9,10
OHS
K2E
KB Swings
________________________
Tabata Push Ups
12.10.08 in the bricks
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Our friends at US Crossfit may be lacking equipment but certainly not lacking in imagination.
WOD
Seven Rounds
7 - DB Cleans (35# 15#)
7 - Pull ups
7- Box Jumps
7 - Deadlifts (135# 95#)
7 - Burpees
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12.08.08 Hopper Deck
We will be drawing from the deck for today's WOD. Just another way to make sure our athletes are prepared to do any task at any givin time.
WOD
Hopper Deck
12.05.08 double up
True joy is experienced when we devote our energy to something bigger than ourselves. See how our trainers are using their energy to enhance the lives of others. Read more...
WOD
Three Rounds
20 - Double Unders
12 - Deadlifts (BodyWeight)
8 - Reverse Burpees
400m Run
12.04.08 dont hide
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6:30 Rockstars getting after it with some dowel work!
WOD
"ANGIE"
100 - Pull Ups
100 - Push Ups
100 - Sit Ups
100 - Squats
* Complete exercises in order before moving on to the next.
12.03.08 Total
"The Crossfit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift, the "three most effective lifts in existence for developing and testing functional strength."
WOD
"Crossfit Total"
Back squat
Shoulder Press
Deadlift
________________
* You will be allowed three attempts to record max load for each movement .
12.02.08 vision
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WOD
Three Rounds
5 - Power Snatch
10- Front Squat
15 - Push Press
20 - Back squats
200m run
* Bar can not touch the ground.
12.01.08 Good is the enemy of Great
Jevon high pulling at Crossfit Texas' FGB.
WOD
Three Rounds
21 - Cleans
15 - Box Jumps
21 - Push ups
15 - Pull Ups
21- Kb Swings
15 - Burpees
