Strength: Back Squat 3X5 WOD: 10Min AMRAP 100M Sprint 3 Rope Climbs No legs(9rope pulls) 12 Ring Dips We have relocated and now have a permmanent facility in Mid Town H
Strength: Bear Complex 1-1-1-1-1 WOD: For Time 30 Bear Complex’s 95/75lbs We have relocated and now have a permmanent facility in Mid Town Houston TX . New class
Filthy 50 50 Box Jump’s 50 Pull Up’s 50 kettle Bell Swing’s 1.5/1pood 50 Knees To Elbow’s 50 Walking Lunges 50 Push Press 45/25lbs 50 Back Ext. 50
Strength: Thruster’s 2-2-2-2-2 WOD: Tabata this: Row for cal Pull Up’s Sit Up’s Squat’s Push Up’s We have relocated and now have a permmanen
Strength: Press 5-5-5-5-5 WOD:12Min AMRAP 12 Goblet Squats 15 TTR 4 Wall Climbs We have relocated and now have a permmanent facility in Mid Town Houston TX . New class
NANCY 5RFT 400M Run 15 Over Head Squats 95/75lbs We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being made Monday
3RFT 15 Thruster’s 95/75lbs 15 Burpees We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being made Monday-Fri
WOD#1: 20Min AMRAP 500M Row 400M Run 25 Push Up’s 25 Sit Up’s 1 Min Rest WOD#2: Endurance 5×100 sprints 10RFT: 10 Dead Lifts 135/95lbs 10 Push Press̵
Strength: Front Squat’s 5-5-5-5-5 WOD: 12Min AMRAP 250M Row 3 Rope Climbs(9 Rope Pull’s) 20ft 12 Ring Dips
Skill’s: Snatch 1-1-1-1-1 WOD: Barbarah 20 Pull Up’s 30 Push Up’s 40 Sit Up’s 50 Squat’s We have relocated and now have a permmanent facil
3RFT 10 Vertical Jump’s 15 Wall Ball Shots 20/15lb 200M Farmers Carry 2/1.5 pood 20 GHD Sit Up’s We have relocated and now have a permmanent facility in Mid
WOD: 5RFT: 8 Barbell Facing Burpees 8 Dead Lifts 250/155lbs 8 TTR We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules ar
Strength: Back Squat 1-1-1-1-1 WOD: Tabata Row Sledge Hammer Swings 16/8lbs We have relocated and now have a permmanent facility in Mid Town Houston TX . New class sc
Strength: Bench 15-10-10-8-6 WOD: 12Min AMRAP 3 Snatch’s 135/95lbs 6 HSPU’s 9 SDHP’s 95/75lbs We have relocated and now have a permmanent facilit
Strength: Push Press 3-3-3-3-3 WOD: Rowing Helen 3RFT: … 400M Row 21 Kettlebell Swing’s 1.5/1pood 12 Pull Up’s We have relocated and now have a permmane
Strength: OHS 3-3-3-3-3 WOD: 20 Min AMRAP 5 Power Cleans 155/105lbs 10 TTR’s 15 Wall Ball Shots 10/8ft target We have relocated and now have a permmanent facility i
Strength: Front Squats 2-2-2-2-2 WOD: 18 Box Jump’s 24/20in 15 TTR 12 Jumping Squat’s 95/75lbs We have relocated and now have a permmanent facility in Mid Tow
5RFT: 9 Dead Lift’s 135/95lbs 6 Power Snatches 3 Over Head Squat’s We have relocated and now have a permmanent facility in Mid Town Houston TX . New class s
Strength: Dead Lift 3-3-3-3-3 WOD: 10 Muscle Up’s (20 Pull Up’s) 100 Push Press 75/45lbs 1K Row We have relocated and now have a permmanent facility in Mid To
Merry Christmas from our family to your’s; we hope everyone has a safe a merry christmas. We have relocated and now have a permmanent facility in Mid Town Houston
3RFT: 10 GHD Sit Up’s 15 TTR’s 30 Russian Trunk Twist We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are
12 Day of Christmas: 1 Power Snatch 95/65lbs 2 Ring Dips 3 Burpee’s 4 Pull Up’s 5 Toes To Rings 6 Push Up’s 7 Air Squats 8 Jumping Lunges 9 Box JumpR
300 25 Pull Up’s 50 Dead Lifts 135/95lbs 50 Push Up’s 50 Box Jump’s 50 Floor Wiper’s 50 Kettbell Clean and Press 1.5/1 pood 25 Pull Up’s We
Modified Base Line 500M Row 50 Squats 40 Sit Up’s 30 Kettlebell Swing’s 2/1.5 pood 20 Burpees 10 Pull Up’s We have relocated and now have a permmanent f
5RFT 400M Row 10 Burpee Box Jump 10 SDHP 95/75 10 Thruster’s 95/75 1 Min Rest We have relocated and now have a permmanent facility in Mid Town Houston TX . New cl
NASTY GIRLS 3RFT 50 Air Squats 7 Muscle Up’s(14 Pull Up’s) 10 Hang Power Cleans 135/95lbs We have relocated and now have a permmanent facility in Mid Town H
Strength: Front Squat 5-5-5-5-5 14Min AMRAP 3 HSPU 6 Ring Dip’s 9 Box Jump’s 35/24in 12 Double Under’s(36 singles) We have relocated and now have a perm
Strength: Press 5-5-5-5-5 20Min AMRAP 500M Row 21 Snatch’s 65/95 We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules
8DEC2011 Strength: OHS 1-1-1-1-1-1 WOD: With A continuous running clock min 1. do 1 TTR min 2. back ext, min 3. 3 TTR, min 4. 4 back ext and so on until you can no longer
Strength: Bench 3-3-3-3-3 WOD: 15Min AMRAP 2 Rope Climbs (6 rope pull's) 20 Wallball Shots 20/15 200M Row We have relocated and now have a permmanent facility in Mid Town
6DEC2011 "The Seven" 7RFT: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A
Strength: Front Squat 3-3-3-3-3 WOD: 10Min AMRAP 250 Row 25 Push Up’s We have relocated and now have a permmanent facility in Mid Town Houston TX . New class sche
For Time: 1K Row WOD: Tabata These: SDHP 95/65 Double unders Kettlebell Snatch 1.5/1 pood We have relocated and now have a permmanent facility in Mid Town Houston TX .
Strength: Dead Lifts: 8-8-8-8 21 15 9 Burpee Sit up Run 800 m 42 30 18 Pull up Push up Squat Run 800 m We have relocated and now have a permmanent facility in Mid Town
‎29NOV2011 Strength: Press 3-3-3-3-3 WOD: 15Min AMRAP 4 Push Press 185/105lbs 8 Ring Dips 12 Back Ext. We have relocated and now have a permmanent facility in Mid Town
Strength: Back Squats 3-3-3-3-3 EOD: 3RFT: 400M Row 25 GHD Sit up’s 25 Kettlebell Swings 2/1.5 pood We have relocated and now have a permmanent facility in Mid Town
HAPPY THANKSGIVING EVERY ONE We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being made Monday-Fridays. Please cal
HAPPY 27TH BIRTHDAY TO EILEEN HENEESY “Eileen” 20Min AMRAP 7 Back Squats 135/95 7 Box Jump’s 35/24
NUTTS 10 HSPU’s 15 Dead Lifts 250/135lbs 25 Box Jump’s 30/20in 50 Pull Up’s 100 Wall Balls 20/10lbs 200 Double Unders(600 singles) 400M Run with 45/25lb
Strength: Thruster 1-1-1-1-1-1 WOD: 3RFT 5 Thrusters 155/105 5 Muscle Up’s(sub 15 Pull Up’s) 400M Run We have relocated and now have a permmanent facility in
‎17NOV2011 Strength: Dead Lift 1-1-1-1-1-1 WOD: 20 Push Press 155/95lbs 300M Row 15 Push Press 300M Row 10 Push Press 300M Row 5 Push Press 300M Row We have relocated a
3RFT 10 Snatches 135/95 24 Burpees We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being made Monday-Fridays. Plea
25 GHD Sit Up’s 1 Muscle Up(sub 3 Pull Up’s Fpr MU) 200 M Sprint 20 GHD Sit Up’s … 2 Muscle Up’s 200M Run 15 GHD Sit Up’s 3 Muscle Up&
Strength: Press 4-4-4-3-3-3 WOD: 5RFT 3 Rope Climbs 10 Toes TO Rings 21 Walking Lunges With Over Head Carry 45/25lbs
HAPPY 236TH BDAY To The USMC WOD: 236 Burpees 3Min Rest … 10RFT: 236M Row 45 Sec rest Between Rounds
3RFT: 500M Row 15 Back Extensions 20 Push Up’s
Gabe’s Bday WOD: 4RFT 29 Jumping Lunges 8 Kettle Bell Clean and Jerks L Arm Only 11 Pistol’s 29 GHD Sit Up’s
Strength: Front Squats 5-5-5-5-5 WOD: 1 7 Min AMRAP 6 Box Jumps … 5 Kettle Bell Swings 2/1.5pood 3Min Rest WOD: 2 7Min AMRAP 10 SDHP’S 10 AB Mat Sit Up’
15 Min AMRAP 30 Sec Hand Stand Hold 30 Sec Squat Hold 30 Sec L Sit Hold 30 Pull Up Hold
7RFT 3 Muscle Up’s 6 Snatches 200M Run We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being made Monday-Fri
Strength: 2 Back Squats OTM for 15RDS WOD: 10Min AMRAP 10 Burpees 15 Back Extensions 20 Toes To Rings We have relocated and now have a permmanent facility in Mid Town H
1NOV2011 Strength: Thrusters 2-2-2-2-2-2 WOD: 5RFT 40M Over Head Carry 185/95lbs 30 Wall Balls 20/15lbs 40 Farmer’s Carry 95/65lbs We have relocated and now have a
‎31OCT2011 3RFT: 15 Over head Squats 95,65lbs 15 L Pull Up’s 15 Split Jerks 95/65lbs 15KTE 15 Hang Cleans 95/65lbs 15 Back Extensions 25/10lbs We have relocated a
Skills: 5Mins of Double Unders WOD: 4RFT 15 Push Up’s 30 Jumping Lunges 100 FT Waiters Carry R Arm 40/20lbs 100 FT Waiters Carry L Arm 40/20lbs
Strength: Back Squat 3-3-3-3-3 WOD: 21-15-9 Kettle Bell Snatch R Arm 1.5/1 pood Kettle Bell Snatch L Arm 1.5/1 pood Goblet Squat
“Bradshaw” 10 RFT: 3 Handstand push-ups 6 Dead Lifts 225lbs 12 Pull-ups 24 Double-unders/ 72 singles U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilac
15MMin AMRAP 2 Rope Climbs 20ft 4 Wall Climbs 200M Run
3RFT 10 Power Cleans 50 Double Under’s Cool Down Tall Cleans 3-3-3-3-3 Clean Pulls 3-3-3-3-3
Strength: Press 15-12-10-8-6-4-2-1 WOD: Tabata These: Over Head Squat 95/65 Box Jump’s 24/20 Push Press 95/65
5RFT 200M Run 20 Pull Up’s 200M Run 20 Push Up’s 200M Run 20 Squats 200M Run
Strength1: Dead Lifts 1-1-1-1-1-1-1 Front Squats 15-12-10-8-5-5-5 WOD: 500M Row 18 Ring Dip’s 15 SDHP’s 50 Sit Up’s 15 Ring Dip’s 12 SDHP’s
Skills: Pistols 4RFT 250M Row 10 SDHP’s 95/65lb 20 Kettle Bell Swings 2/1.5pood
30 Min AMRAP 400M Run 10 L Pull Up’s 15 Back Extensions 25/10lb 20 Ab Mat Sit Up’s 25/10lb
Camille 8Min AMRAP 3 Snatch Complexes (125/85) 3 Wall Climbs Cool Down: Tall Snatch's 5-5-5-5-5 Snatch Pull's 5-5-5-5-5
‎Diane 21-15-9 Dead Lifts 255/185lbs HSPU We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being made Monday-Frid
Warm Up Tabata Planks WOD: Griff 800 M Run 400 M Run Backwards 800 M Run 400 M Backwards We have relocated and now have a permmanent facility in Mid Town Houston TX . N
Skill: Turkish Get Up’s WOD: 12Min AMRAP 5 Push Up’s 10 Floor Wiper’s 15 GHD Sit Up’s We have relocated and now have a permmanent facility in Mid
‎Warm Up: 100 Double Under’s/200 Singles WOD: Stacey 150 Air Squat’s 2K Row 150 Air Squat’s We have relocated and now have a permmanent facility in Mi
‎Strength: Push Press 5-5-5-5-5 WOD: 100 Back Extensions Bum City Run 100 Box Jump’s Bum City Run We have relocated and now have a permmanent facility in Mid Town
‎JOSHIE 3RFT 21 Dumbbell Snatch Right Arm 21 L Sit Pull Up’s 21 Dumbbell Snatch Left Arm 21 L Sit Pull Up’s In honor of Army Staff Sergeant Joshua Whitaker,
Skills: Clean 3-3-3-3-3 Tall Clean 3-3-3-3-3 Clean Pull’s 3-3-3-3-3 Tabata Row Ab Mat Sit Up’s We have relocated and now have a permmanent facility in Mid Tow
28SEPT2011 Skills: Hand Stand Holds/Walks WOD: 5RFT 2 Rope Climbs Hand Stand Walks 100ft Walking Man Makers 40/20 50ft We have relocated and now have a permmanent facilit
27SEPT2011 Strength: Over Head Squat 3-3-3-3-3 WOD: 3RFT 5 OHS 135/95lbs 10 Power Snatch's 95/65lbs 15 Back Extensions 20 Walking Lunges 45/25lb plate We have relocated a
Warm Up Max Double Under/single's in 5Mins WOD JERRY 1 Mile Run 2K Row 1 Mile Run Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Ope
22SEPT2011 WOD JT 21-15-9 HSPU's Push Up's Ring Dip's HM1(SEAL) Jeffrey Taylor died while conducting a rescue operation in Afghanistan on June 28, 2005. We have relocated
21SEPT2011 5 MU's 10 Dead Lifts 245/135lbs 15 GHD Sit Up's 50M Sprint 5 MU's 10 Dead Lifts 245/135lbs 15 GHD Sit Up's 100M Sprint 5 MU's 10 Dead Lifts 245/135lbs 15 GHD S
BRIA’S BDAY WOD 1983 Row Buy In 2RD’s 14TTR 14 Wall Balls 20/15 14 Kettle Bell Clean&Press 1.5/1pood 14 Box Jump’s 35/24in 14 Kettle Bell Swings 2/1
FGB6 We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being made Monday-Fridays. Please call (713)385-1278 in adva
We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being made Monday-Fridays. Please call (713)385-1278 in advance f
15SEPT2011 5 Clean&Jerks 145lbs 5 Rope Climbs 20ft 4 Clean&Jerks 165lbs 4 Rope Climbs 20ft 3 Clean&Jerks 185lbs 3 Rope Climbs 20ft 2 Clean&Jerks 195lbs 2
Strength: Back Squat 3-3-3-3-3 WOD: 21-15-9 Box Step Up's with barbell 95/65lbs (24/20in) Man Maker's 40/20lbs We have relocated and now have a permmanent facility in Mid
WOD: Bum City Loop 30 Push Up’s 30 GHD Sit Up’s 30 Pull Up’s Bum City Loop 20 Push Up’s 20 GHD Sit Up’s 20 Pull Up’s Bum City Loop 10
9/11 Throw Down 2001M Row 11 Box Jumps 36/24in 11 Thruster 125/85 (deaths @ pentagon) 11 Burpee Chest to Bar Pull Up's 11 Power Clean 175/120 (AA FLight #175 (south tower
Battle Buddy 57 57 Box Jumps 57 Push Press 57 Sit Up’s 57 Lunges 57 Push Up’s 57 Kettle Bell Swings 57 Squats 57 Burpees We have relocated and now have a perm
Affiliate WOD: Teams of 2 50 HSPU's Bum City Run X2 50 Muscle Up's 50 Bear Complex 95/65lbs 100 Box Jumps 24/20 WOD 2: Strength: Dead Lifts 3-3-3-3-3 12 Min AMRAP 3 Front
Warm up: 500M Row For Time WOD: Kelly 5RFT 400M Run 30 Box Jumps 24/20 30 Wall Balls 20/15 We have relocated and now have a permmanent facility in Mid Town Houston TX .
“31Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner #1 will
WOD: 15 Snatch’s 115/75lbs 500M Row 10 Snatch’s 750M Row 5 Snatch’s 1K Row Phuc 12:51 @ 95lbs Zach 13:05 @ 115lbs Lucas 14:08 @ 95lbs Carrissa 16:09 @ 3
WOD: 500M Row 21-15-9 Kettle Bell Swing’s Broad Jumps 500M Row Dardan 16:25 Jesse 9:56 Meghan 11:41 Brian 15:01 Kenya 16:38 We have relocated and now have a permman
Skill: Clean WOD: 5RFT 3 Cleans 185/135 20 Burpees Bri 10:08 @ 75lbs Zach 11:14 RX Danielle 14:27 @ 85lbs Eileen 15:03 75lbs Lisa 16:48 @ 35lbs John 15:47 @ 105lbs Mike 1
Skills: Snatch 3-3-3-3-3 WOD: Tabata Push Press Jumping Lunges We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are bei
Strength: Front Squat 5-5-5-5-5 WOD: 5RFT 15 Wall Balls 15 Toes To Rings Zach 9:10 RX Johnny 12:20 KTC Bri 11:00RX Eileen 13:36KTW Lisa 15:11 10lb ball Danielle 12:58 KTW
Strength: Press 8-8-8-8 WOD: 15Min AMRAP 10 Dead Lifts 185/135lbs 1 Rope Climb 20ft(Mod 3 Rope Pulls) Romeo 65, 85, 95, 115/ 3RD's +10 @ 135lbs Lucas 85, 85, 95, 115/ 7RD
Sunday Fun Days= Harley day’s We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being made Monday-Fridays. P
I just want to thank Laura keys, Sabrina Hubbard, and Derek dobbins for coming out early on a Saturday morning to participate in a great charity fundraiser as they’
3RFT 1 Lap Around Bum City 15 Front Squats 95/65lbs Farmers Carry Around Parking Lot 1.5/1pood Asasia 13:36 (35lb Front Squat, 20lb Farmer carry) Derek 15:18 RX Eileen 15
Skills: Clean 3-3-3-3-3 WOD: 20 Rope Climbs For Time 20ft MOD 40 Rope Pulls Romeo 18:55(foundations II) Eileen 4:17 Rope Pulls Michael 5:16 Rope Pulls Lucas 16:15 RX Mike
WOD: 5RFT 40 Double Under’s(120 singles) 30 Over Head Squat’s 95/65lbs 20 Kettle Bell Swing’s 2pood/1pood Zach 31:34 RX Phuc 29:28(singles) Bri 30:06(si
WOD: 15min AMRAP 9 Box Jumps 24/20in 8 Burpees 6 HSPU Zach 7+16 Lucas 7+17 Gabe 12+17 Phuc 8+13 Carrissa 9+10 24in box Suzie 8+3 Asasia 6+1 Johanna 4+13 Dardan 5 Eric 8 W
WOD: 5RFT: 2 Dead Lift's 315lbs 4 Snatche's 135lbs 6 Kettle Bell Swing's 2pood 8 Hand Stand Push Up's 1 Rope Climb 20ft Eric 12:15 (225lb DL, 75lb SN, 1pood, mod HSPU, Ro
"Bradley" 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Johnny 21:45(5RD's Band Pull Up's) Justin 28:56 Band Pull Up's
KAREN 150 Wall Balls Phuc 11:51 RX Zach 16:12 RX Jonathan 26:42 15lbs Michael 19:20 RX Eric 15:05 RX Lucas 12:57 RX Lisa 18:40 10lbs Carrissa 12:46 10lbs Suzie 17:06 10lb
With a continuous running clock; min 1 do 1 thruster, min 2 do 2 box jumps, min 3 do 3 thrusters, min 4 do 4 box jumps. Continue this sequence until you can no longer com
TEAM WOD: Teams of 2 1K Row Farmers Carry around Bum City 1.5pood/1pood 100 Box Jump's 24/20in 100 Air Squat's 50 Kettle Bell Swing's 1.5pood/1pood Carrissa/Suzie 19:15 B
Gator 8RFT: 5 Front squat 185/135lbs 26 Ring push-ups U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Batt
WOD: 800M Run 30 Clean & Jerk’s 135/95lbs 800M Run Bri-16:37 @ 65lbs (sub run for row) Zach- 17:34 RX Jess- 18:13 @ 65lbs Mike- 19:36 @ 85lbs Eileen- 20:40 @ 55
Skills: 15 Mins of work on the following: HSPU’s Muscle Up’s Double Under’s Pistol’s Wod: Find your 1rep max Split Jerk 1-1-1-1-1-1-1-1-1-1 We hav
WOD: FGB: Jess 167 Ray 196 Zach 254 Michael 141 Tony 137 Johnny 190 Lucas 144 Mike 169 Ash 134 Phuc 226 John 171 Dardan 179 We have relocated and now have a permmanent fa
WOD: 3RFT: 250 Row 5 Thrusters @ 155lbs 10 Ring Dips 15 Box Jump’s 35in Gabe 13:13 RX Ray @ 13:54 @ 115lbs Laura 19:11 @ 65lbs, 20in box Jess 14:04 @ 65lbs, 20in bo
Strength: Front Squat 3-3-3-3-3 WOD: 4RFT 1 Min KTE's 1 Min Burpee's 1 Min Ab Mat Sit Up's 1 Min KBS'S 2 pood/1.5 Pood 1 Min Rest Add total reps for each round to get an
WOD: 5 Muscle Up's (scale pull up's/band pull up's) 10 Dead Lifts @ 245lbs (scale as needed) 15 GHD Sit Up's 50 M sprint 5 Muscle Up's (scale pull up's/band pull up's) 10
WOD: CFT Find your 1 rep max Back Squat Press Dead Lift Add all 3 total weights together for a total score CrossFit Total Rankings based on tables by Kilgore, Rippetoe, e
WOD: 5RFT: 10 Power Cleans 135lbs 10 Burpee Box Jumps 30in 300 M Run We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules a
Skill: Snatch 1-1-1-1-1 WOD: 3RFT 30 Squat Snatches 75lbs 30 Wall Ball Shots 20lb We have relocated and now have a permmanent facility in Mid Town Houston TX . New clas
WOD: 50-40-30-20-10 OHS 95lbs SDHP 95lbs Dead Lift 95lbs We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being mad
Strength: Dead Lifts 8-8-8-8 4RFT: Run 800 meters Rest 2 minutes We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are b
“Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups We have relocated and now have a permmanent facility in Mid Town Houston TX . New class sched
Weighted dip 3-2-2-2-1-1-1-1-1 reps We have relocated and now have a permmanent facility in Mid Town Houston TX . New class schedules are being made Monday-Fridays. P
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups We have relocated and now have a perm
WOD: Tabata these: Push Up’s Sit Up’s Squat’s I will be holding an intro course at Memorial Park Houston TX , Monday-Fridays. Please call (713)385-1278
WOD: 5RFT: 100 M Run 10 Man Makers 40lbs 10 Kettlebell Swings 2 pood 100 M Run I will be holding an intro course at Memorial Park Houston TX , Monday-Fridays. Please call
WOD1: 5 Mile Run WOD2: Skill: Snatch balance 3-3-3-3-3 Strength: Snatch Pull's 3-3-3-3-3 Tall Snatches 3-3-3-3-3 Push Up's 1-1-1-1-1-1-1-1 Tabata These Push Press 95lbs S
WOD:1 3 Mile Run For Time WOD2: “Manion” 7RFT: 400 meters 29 Back Squats 135lbs First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1
WOD; 20-15-10-5-10-15-20 Over Head Squats 95lbs Sit Up’s Broad Jumps 50meters (3 burpee’s every 5th jump) I will be holding an intro course at Memorial Park H
Volleyball @ Drinkery 4115 Washington Avenue, Houston, TX (713) 426-3617 Come out and support the league play every sunday and enjoy some good ole fun. I will be ho
“Barbara” 5RFT: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats I will be holding an intro course at Memorial Park Houston TX at 8PM Monday-Fridays. Please call
WOD: JESSICA 28 Power Snatches 28 Meter Shuttle Run 28 SDHP 28 Meter Shuttle Run 28 Jumping squats 28 Meter Shuttle Run 100 Meter barbell Over Head Carry Happy 28th Jess!
WOD1: 5RFT: 400M Run 20 Deadlift 145lbs 20 Push-ups 10 Deadlift 145lbs 10 Push-ups WOD2; 5RFT: 400M Run 20 Burpees I will be holding an intro course at Memorial Park Hous
Skill: Pose Running Drills WOD: 3RFT: 100 meters,Over Head Carry Right arm Lunges 40 pound dumbbell 30 GHD Sit-ups 100 meters,Over Head Carry Left arm Lunges 40 pound dum
WOD1: 5mile run Strength:Cleans 1-1-1-1-1 Tall Cleans 3-3-3-3-3 WOD2: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-up
Snatch one rep every minute on the minute for 15 minutes. I will be holding an intro course at Memorial Park Houston TX at 8PM Monday-Fridays. Please call (713)385-1278 �
Volleyball @ Drinkery 4115 Washington Avenue, Houston, TX (713) 426-3617 Come out and support the league play every sunday and enjoy some good ole fun. I will be ho
Strength: Weighted pull-ups 1-1-1-1-1-1-1 reps WOD: 10RFT: 3 Hand Stand Push Up’s 5 Pull Up’s 7 Toes To Bar I will be holding an intro course at Memorial Park
“DT” 5RFT: 12 Deadlift,s 155lbs 9 Hang power clean 155lbs 6 Push jerk 155lbs In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 s
5RFT: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 10 reps One-legged overhead squat, 45 pound barbell For the rope climb, begin seated on the ground. F
WOD: 3RFT 12 Front Squats 135lbs 12 Burpee pull-ups I will be holding an intro course at Memorial Park Houston TX at 6PM Monday-Fridays. Please call (713)385-1278 in adva
Bring the Heat 2 WODs Scoring will be by placement in each event. 1st place gets one point, 2nd 2 points and so on. Winner is the lowest point total at the end of the
Strength: Back Squat 3-3-3-3-3-3 Endurance: Tabata Row I will be holding an intro course at Memorial Park Houston TX at 6PM Monday-Fridays. Please call (713)385-1278 in a
WOD 1: 5 Mile Run WOD 2: Grace 30 GTO 155lb’s I will be holding an intro course at Memorial Park Houston TX at 6PM Monday-Fridays. Please call (713)385-1278 in adva
Strength: Dead Lifts: 4-4-4-4-4 I will be holding an intro course at Memorial Park Houston TX at 6PM Monday-Fridays. Please call (713)385-1278 in advance to insure a spot
WOD: 16Mile cycle I will be holding an intro course at Memorial Park Houston TX at 7PM Monday-Fridays. Please call (713)385-1278 in advance to insure a spot if interested
WOD 1: 20 Cal Row 30 Burpees 40 DB Ground to Over Head 45lbs 50 Toes To Bar 150ft lunge with 45lb plate over head 150ft Sprint WOD 2: Yoga I will be holding an intro cour
Skill: Squat Cleans 2-2-2-2-2-2 WOD: tabata this Row for cal Push Up’s Pull Up’s Sit Up’s I will be holding an intro course at Memorial Park Houston TX
Wod1: 4 Mile run for time Wod 2: 20-15-10-5 Wall ball 20lbs Games push up’s Push Press 115lbs Wod 3: Strength: Dead Lifts, 315lbs 1 rep on the min for 15rds I will
“Nate” 20Min AMRAP :2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4t
“Nancy” 5 RFT: 400 meter run 15 OHS 95lbs I will be holding an intro course at Memorial Park Houston TX at 7PM Monday-Fridays. Please call (713)385-1278 in ad
Skills: Snatch Pulls 3-3-3-3 WOD: AMANDA 3RFT 9-7-5 Muscle Up’s Squat Snatches 135lbs I will be holding an intro course at Memorial Park Houston TX at 7PM Monday-Fr
WOD1: 3Mile Run for time WOD2: YOGA WOD3: 21-15-9 Front squat 155lbs Bar Facing Burpees I will be holding an intro course at Memorial Park Houston TX at 7PM Monday
WOD1: 3Mile Run for time Strength: Back Squat 3-3-3-3-3 reps I will be holding an intro course at Memorial Park Houston TX at 7PM Monday-Fridays. Please call (713)
Volleyball @ Drinkery 4115 Washington Avenue, Houston, TX (713) 426-3617 Come out and support the league play every sunday and enjoy some good ole fun. I wi
WOD: For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 50 Squats 135 pound Push press, 15 reps 225 pound Deadlift,
WOD: 15Min AMRAP of: 15 ft Rope Climb, 1 ascent 10 Ring dips 20 Wall ball shots, 20 pound ball I will be holding an intro course at Memorial Park Houston TX at 7PM Monday
Push Jerk 2-2-2-2-2-2-2-2-2-2 reps
For time: 100 Pull-ups 100 Kettlebell swings, 24kg 100 Double-unders 95 pound Overhead squat, 100 reps
Volleyball @ Drinkery 4115 Washington Avenue, Houston, TX (713) 426-3617 Come out and support the league play every sunday and enjoy some good ole fun.
10K Run
5 RFT 15 hang cleans 135 10 pushups 200 meter run
“Moon” Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 rep
Skill: Squat Clean 1-1-1-1-1-1-1 reps WOD: 800 meter run 10 pullups 20 situps 600 Meter run 10 pullups 20 situps 400 meter run 10 pullups 20 situps 200 meter run 10 pullu
WOD: For time: 50 Pull-ups 10 Burpees 40 Pull-ups 20 Burpees 30 Pull-ups 30 Burpees 20 Pull-ups 40 Burpees 10 Pull-ups 50 Burpees
Murph 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 2
5RFT 400M Run 5 Squat Cleans 155lbs 15 Ring Push Up’s
15min AMRAP: 15 Chest to bar pull-ups 30 second Ring L-sit hold
Strength: Iron Cross 5-5-5-5 Endurance: 3K Row
Strength: Press 5-5-5-5-5 WOD 1: 21 Box Jump’s 24 400M run 21KB’s 2 pood 400M Run 21 Pull Up’s 400M Run 21 Thruster’s 95lbs WOD 2: 12min AMRAP 2 P
Volleyball @ Drinkery 4115 Washington Avenue, Houston, TX (713) 426-3617 Come out and support the league play every sunday and enjoy some good ole fun.
Battle Buddy 57 Houston TX WOD at the box on Saturday, May 21 at 9:00 am. The sneak preview WOD is free, so feel free to bring a friend or someone that’s been meaning t
Weighted pull-ups 2-2-2-2-2-2-2 reps
Thruster 2-2-2-2-2-2-2
5MIN AMRAP: 275 pound Deadlift, 3 reps 115 pound Push press, 7 reps
Silver Lake Triathlon 3:15PM Volleyball @ Drinkery 4115 Washington Avenue, Houston, TX (713) 426-3617 ‎
WARM UP: CROSSFIT BASELINE- How FIT are YOU? For Time: 500 m Row 40 BW Squat 30 Ab Mat Situps 20 Push Ups 10 Pullups Chart: Men, Women 3:55, 4:40 Elite 4:30, 5:35 Pro 5:1
10 Wall Balls 5 Burpees 2 Rounds 20 Pull Ups 15 Box Jumps 2 Rounds 10 Wall Balls 15 SDLHP 53/35 3 Rounds
5RFT: 135 pound Overhead squat, 5 reps 10 Toes to bar 40 pound dumbbell Hang squat clean, 15 reps 20 Double-unders
20min AMRAP: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood
5RFT: 95 pound Thruster, 15 reps 15 Bar-facing burpees
WOD: 21-15-9 24″ Box jump 75 pound Power snatch Chest to bar Pull-up
“Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
Front Squat 5-5-5-5-5 reps
Strength: Back Squat 8-8-8-8-8 WOD: In honor of “Jeremy” 3RFT: 21-15-9 reps, 95 pound Overhead squats Burpees
5RFT: 15 Ring rows 155 pound Bench press, 15 reps 225 pound Back squat, 15 reps … Set up rings and box such that heels are at the height of the bottom of the rings.
“Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
“Moore” Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters …Max rep Handstand push-up Officer David S. Moore
WOD: Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to
Deadlift 1-1-1-1-1-1-1 reps
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are
CrossFit Games Open 11.5 20min AMRAP: 5 Power clean 145lbs 10 Toes to bar 15 Wall ball shots, 20 pound ball
Snatch 1-1-1-1-1-1-1 reps
3RFT: Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Squats Run 100 meters 50 Back extensions
“Hammer” Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds U.S.
“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups
WOD: 400 meter Walking lunge
CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups
JT 21-15-9 Handstand push-ups Ring dips Push-ups
CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk
Michael 3RFT: Run 800 meters 50 Back Extensions 50 Sit-ups
“Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups
5RFT: Run 400 meters 5 Back squats
30 Muscle-ups for time
CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24″ box
Thruster 3-3-3-3-3-3-3
For time: 75 Squats 50 Pull-ups 20 Ring dips 50 Squats 35 Pull-ups 15 Ring dips 25 Squats 20 Pull-ups 10 Ring dips
Abbate” Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, o
21-15-9: 225 pound Deadlift 135 pound Overhead
5RFT: 15 Medicine ball cleans, 20lbs 15 Wall ball shots, 20lbs
For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups
Run 10K
“Weaver” 4RFT 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton
Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps
CrossFit Games Open 11.1 10min AMRAP 30 Double-unders 15 Power snatches The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Mast
Skills: Behind the neck Jerk 1-1-1-1-1-1-1
WOD: 7RFT 10 Wallball shots, 20 pound ball 10 HSPU
WOD: For time: Run 1 mile 100 Sit-ups 100 Back extensions Run 1 mile
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are ab
WOD 12MIN AMRAP 3 rep Bench press 185lbs 5 rep Back squats 225lbs
WOD: 10RFT 100 meter Sprint Rest 90 seconds
Strength: Press 3-3-3-3-3-3 WOD: 4RFT 7 Muscle-ups 15 Dead Lifts 225lbs 30 Walking Lunges
Strength: Front Squat 3-3-3-3-3 3RFT 400M run 15 Squat snatch 75lbs 9 Handstand push-ups
McCluskey 3RFT 9 Muscle-ups 15 Burpee pull-ups 21 Pull-up’s 800 meters Run If you’ve got a twenty pound vest or body armor, wear it. U.S. Army Sergeant Jaso
Trial Training Track & Field 2 100M Sprint 3 200M Sprint 4 80M Sprint Swim Training 10 50M Sprints
Strength: Back Squats 5-5-5-5-5 WOD: 4RFT 15 Power Snatch’s 95lbs 15TTB 400M Run
Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups
The Fittest Games For Time: 30 burpee buy in (jumping over paralette) Run width of field down & back 30 Dumbbell Single Arm Power Snatches Run width of field down &
Skills: Cleans 1-1-1-1-1-1-1 WOD: 40 Bear Complex 115lbs
WOD: Ledesma” AMRAP 20min 5 Parallette handstand push-ups 10 TTR …15 Medicine ball cleans 20lbs Narcotics Detective and Special Assignment Unit Operator Carlo
Strength: OHS 1-1-1-1-1-1-1
WOD: 15 Thrusters 135lbs 15 Weighted Pull Up’s 35lbs 21 Thrusters 95lbs 21 Weighted Pull Up’s 20lbs 36 Thrusters 65lbs 36 Pull Up’s
A week before the Houston Marathon i jokingly agreed to run the marathon for 2 reasons. the first reason behind me running a marathon in such a short notice was my ego. A
WOD: 2011 Chevron Houston Marathon 26.2 miles
Skill: Clean 3X7 WOD: “Holbrook” 10 rounds: 5 Thrusters 115lbs 10 Pull-ups 100 meter Sprint Rest 1 minute
WOD: 5K
Strength: BACK Squat 5X3-3X2 WOD: 3RFT 12 Muscle-ups 75 Squats
Strength: Press 10-8-6-4-2-1 WOD: 3RFT 800M Row Rest 2 minutes
Strength: OHS 3X5 WOD: 21 L-pull-ups 20 One legged squats, alternating legs 18 L-pull-ups 16 One legged squats, alternating legs 15 L-pull-ups 12 One legged squats, alter
WOD: 5RFT 5 Clean Jerks 155lbs 10KB Swings 53lbs
WOD: 5 RFT: Run 400 meters 20 Burpees
Skills: Snatch 3 reps @ 75% 3 reps @ 85% 3 reps @ 95% WOD: 5RD’s Rope climb, max reps in 3 minutes 15FT mark Cool Down DL’s 8-8-8-8
Yes today is mainly focusing on core stability and strengthening; which is the most important portion of our bodies. Some may ask “why the core is such an importa
Skills: 15mins of work on turkish get up’s (choose a weight thats challenging but still safe) pistols WOD: 20 AMRAP 5 Turkish get up’s (each arm) 5 pistols (e
WOD: Heavy Elizabeth 21-15-9 Squat Cleans 155lbs Weighted Ring Dips 45lbs
Strength: OHS 5X5 WOD: 15Min AMRAP 250M Row 25 Push Up’s
Skills: Clean 3X5 Tall Cleans 3X5 Clean Pull’s 3X5 WOD: 3RFT 6 Muscle-ups 30 Wallball shots, 20 pound ball 12 Handstand push-ups 135 pound Power clean, 15 reps
“Rankel” Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters U.S. M
Skills: L sit holds 1minX5 5K for time
Skills: Snatch 3X5 Snatch Pull’s 3X5 WOD: 21-15-9 Toes To Bar SDHP 95lbs
Lifting: Front Squat 3-3-3-3-3 WOD: Nate Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Min
6PM Memorial Park WOD 4RFT 200m Sprint 10 burpees 20 KB’s 2pood 30 SDHP 2/1 pood 40 AB mat sit Up’s Great job tonight ladies you did very well; although it wa
WOD @ Bayou City CF 15-12-9-6 Dead Lift 255lbs HSPU 200M Run thanks guys for letting me get my Wod on with you guys; i look forward to getting more in with you guys
WOD @ CF Pearland Lifting: Press 5-5-5-5-5 WOD: 3RFT 15 Squat Cleans 95lbs 10 Pull Up’s Tabata Row
Lifting: Front Squat 8-8-8-8 WOD: 4RFT 500m row 10 Box Jumps 24in 30 walking lunges 45lb plate OH 200m sprint
Skills: Snatch 15 reps @ 75% Tall Snatch 5-5-5 @ 55% WOD: MARY AMRAP 20mins 5 HSPU 10 Pistols each leg 15 Pull up’s
Lifting: DL 2 reps OTM for 12 sets WOD: 4RFT 5 KB’s 2 pood 10 MU’s 15 Wall Ball’s 20lbs 20KTE
Lifting: OHS 5X3 @ 75% WOD: 3RFT 500M row 12 OHS 115lbs 50 DU’s
Skills: Cleans 1-1-1-1-1-1 Tall cleans 5-5-5 WOD: Tabata Push Press 115lbs TTB
Double WOD day 1.) Shawn’s Bday wod 185M lunges 16-12-9 KB Snatch each arm 1.5pood Pull up plyo push up Double Under 185M lunge WOD2) 2Rounds 10 tire flips 1 min ma
Lifting: Back Squats 5-5-5-5-5 WOD: 4 RFT 10 Burpees 25 Pull Up’s 50 push Up’s 75 Squats 20lb vest
Celebrating the Marine Corps Birthday 235 years of Service Skills: 30mins of Double Unders WOD : 235 Burpees for time
Skills: Clean and Jerk 1-1-1-1-1 find 1 rep max WOD: GABE 5 RFT 5 Burpee Muscle Up HSPU 10 Snatches 115lbs 15 Back Squats 225lbs 20 GHD Sit Up’s
Skills: Double unders for 30mins WOD: Lumberjack 20 Dead Lifts (275) 400M run 20 KB’s 2 pood 400M run OHS 115lbs 400M run 20 Burpees 400M run 20 Pull Up’s (ch
Lifting: OHS 5X5 at 75% WOD: 5RFT 30 DU’s 500 Row
Skills: Snatch 1-1-1-1-1 Find your 1 Rep max WOD: Tababta Row Thruster 95/65lbs
Lifting: Bench 20-15-10-5-1 WOD: 3RFT 5 HSPU’s 10 TTB 15 Wall Ball Shots 20/15lbs 20 Russian Twist
Lifting: FS 5X5 @75% WOD: Barbara Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.
Lifting: Front Squat 1-1-1-1-1-1-1 find your 1 rep max WOD: Tabata Rows(for cals) Burpees Post weights and scores to comments
WOD: Fran 21-15-9 Thruster’s 95/65 Pull Up’s Post times to comments
Skills: Find your 1 rep max snatch in 15mins WOD: 20 AMRAP 5 ring dips 10 GHD Sit Up’s 5 Wall Balls 20/15 Post weights and rounds to comments
Lifting: Back Squat-20-15-10-5-1 WOD: 3RFT 20 GHD Sit Up’s 3 Jingle Jangles Post weights and time to comments
Strength: Press-5-5-5-5-5 WOD: 5RFT 10 TTB 10KBS 2pood/1.5pood 10 HSPU 10 Double Burpee Box Jump
We will be joining CFW and Tower CF at the WAC on Sunday Oct 3rd from 3-5Pm for a fun group pool wod. Now that the summer is over we will not be doing beach wod’s
Skills: Clean & Jerk 1-1-1-1-1-1 WOD: For Time 15 Squat Cleans @ 75% Row 500M 10 Squat Cleans Row 750M 5 Squat Cleans Row 1K Post weights and times to comments
Lifting: DL 15 sets of 1rep every 30 sec’s Notes: Focus on SPEED on the concentric (up) portion of the deadlifts and control the weight going down. Note the simila
Strength: Shoulder press race to 21 reps at 50% of 1 rep max WOD: 50 Double Unders 50 Burpees 40 Double Unders 40 Squats 30 Double Unders 30 Push-ups (games standard) 20
Skills: Snatch- 5X5 @75% 1 Rep max WOD: 5K run for time Post weights and time to comments
U.S. Navy SEALs and Coalition Personnel killed during Helicopter Crash in Afghanistan by Naval Special Warfare Command on Wednesday, September 22, 2010 at 7:13pm CORONADO
Lifting: Front Squats 6 sets of 2 @ 85% WOD: OTM Pull Up Burpee on the 1st minute 1 pull up, 2nd minute 2 burpees, 3rd 3 pull up’s, 4th 4burpees, continue this patt
22SEP2010 15Mins of work on two of the following Pistols HSPU Double Unders Kipping Pull Up’s WOD: Karen For Time 150 Wall Balls 20/15lbs Post Time To Comments
Skills: Hand Power Cleans 3X5 @ 60% of 1 rep max WOD: 30 clean & jerk 95/65 Run 1 mile 30 clean & jerk Run 1 mile 20 pull ups 40 push ups 60 sit ups (abmat)
Lift: Overhead squat 2 sets of 7 at 60% of 1 rep max. 1 set every 2 minutes WOD: “Desperate Housewives” 5 rounds for time of: 10 OHS (65 women/95 men) 10 Pull
Saturday Morning Wod: 3RFT 400M Run 15 Tire Jumps 20 KB’s 24/16kg 10 Thrusters 95/65 10 TTB 20 Hang Snatch 95/65
“The Seven” 7RFT: 7 -Handstand push-ups 7-Thruster 135lb/75lb 7 -Knees to elbows 7-Burpees 7- Dead lift 245lb/155lb 7 -KBS 2pood/1pood 7 Pull-ups Post times
Skills: Snatch: 8X3 @ 55% 3X5 Tall Pull’s from the ground @ 75% 3X5 Tall Pull’s from the standing @ 45% WOD: 21-15-9 Pistols (alternating legs) Double Under&#
Here are today’s results for everyone at the end of the day. Everyone did awesome in the strength portion, and not to mention finishing the wod with respectable tim
Strength: Press 5X6 @65% WOD: 3RFT 200M farmers carry 2pood/1.5pood 10 tire flips 10 tire jump throughs burpees
Strength: Back squat 10-8-6-4-2-1 WOD: HELLEN 3RFT 400M Run 21KBS 12 Pull Up’s Post times to comments
Skills: Clean&Jerk 3X3X3X3X3 @ 65% WOD: tabata: Air Squat Ab mat sit up’s Post scores to comments
Nine years ago today America entered a new chapter in its history. Many Americans across the nation woke that dreadful morning to find their home under attack. For many y
11Sep2010 BEACH BASH We will be holding our last beach WOD of the seasson this Saturday along with the crew from CrossFit Wilmington. The fun will start at 8:30am at the
10SEP2010 Strength: Deadlift 5,5,5 Find your 5 rep max. No bouncing. You must come to a complete stop between reps “G-Mo” Every minute on the minute T
9Sep2010 WOD: 300 25 -Pull Up’s 50 -DL’s 135/95 50- Push Up’s 50 -BJ’s 24in box 50- Floor Wippers 135/95 50- 1 arm KB Clean and Press 36lb 25- Pul
Skills: snatch 5 reps of 3 sets @ 65% wod: 21-15-9 KTE Ring dips
Strength: 20-15-10-5-1 FS/PP WOD: 1mile run
We had a great Oly seminar with the Wilkes’s on Sunday at CFW . I will be scheduling the Wilkes’s to come down and give another seminar for anyone intreste
Amy not only up’d her game and did Filthy 50 on the RX level, but also beat her old time by 40sec’s. The increase in weight and heights on box jumps clearly d
3SEPT2010 Lift: Overhead Squat 3 sets of 4 at 75% of 1 rep max. 1 set every 2 minutes WOD: 2 rounds for time of 250 meter run 50 Abmat Sit Ups 40 Air Squats 30 Push Ups 2
3SEP2010 SKILLS: Split Jerk: 1-1-1-1-1-1-1 WOD 5K
26AUG2010 We will be doing a pre Fight gone bad today to get an idea of where we are before FGB5 next month. You dont want to miss out today, so be sure to get in today.
Travis-195lb Charisse-155lbs Amy-140lbs Deanna-135lbs What a great day of multiple PR’s on front squats today; great job everyone keep up the hard work.
Garage games are over. Places are per heat. No overall ranks. John Z/Melissa/Ben took 1st(CrossFit Wilmington).Sweaty/Desiree/Felice 2nd(CrossFit Wilmington). Gabe 3rd. S
Congratulations to the Vasil twins for both pushing each other to achieve their first Muscle Up’s
Congratulations Spencer on a new PR 415lb Back Squat
The Barbarian Challenge– 10/23/2010 HAIL AND WELCOME! The Barbarian Challenge is THE RACE for athletes seeking the ultimate competitive event. You’ll test
Congratulations Robert for gaining another PR 205lb Snatch