July 1, 2008 Workout of the Day

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
(Post Deadlfit loads and number of HSPU of each round to comments.)

This is not a timed workout. Go heavy and be strong!

June 30, 2008 Workout of the Day

Warmup:
Skill work including lifting technique and handstands.

Workout:
"Nicole"
Run 400 meters
Max rep Pull-ups

(As many rounds as possible in 20 minutes. Note number of pullups completed for each round.)

June 27, 2008 Workout of the Day

Complete the following for time: (adds up to 150 of each exercise)
Run 1 Lap around building
10 Situps
50 KTE
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Run 1 Lap around building
20 Situps
40 KTE
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Run 1 Lap around building
30 Situps
30 KTE
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Run 1 Lap around building
40 Situps
20 KTE
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Run 1 Lap around building
50 Situps
10 KTE

June 26, 2008 Rest Day

Finally a rest day! Today is going to involve a lot of skill work but we will be working on grip strength as well. Enjoy!

June 25, 2008 Workout of the Day

Warmup:
Jumping Jacks 30 sec.
B.W. Squats 30 sec.
Mountain Climbers 30 sec.
Burpees 30 sec.

Workout:
3 Rounds for Time of:
135 lb Clean 15
Box Jumps 20
KB Swing 25
3 laps around gym

June 24, 2008 Workout of the Day

5 Rounds of:
Weighted Pushups
Weighted Pullups

(Multiply amount of weight to reps to find your score. Post your score for each exercise to the comments section.)

On a side note, everyone did an amazing job with "Cindy" earlier today. Hopefully everyone realizes the amount of improvement that has taken place. I am truly proud of everyone! Keep up the hard work!
KB

June 23, 2008 Workout of the Day

"Cindy" as many rounds as possible in 20 min of:
5 Pull-ups
10 Pushups
15 Squats

(post number of rounds under comments section)

June 20, 2008 Workout of the Day

Warmup: Kipping Pullup practice

Workout:
"Diane"
(21-15-9)
Deadlift 225 lbs
Handstand Push-ups

Tabata Jump Squats

100 Knees to Elbows (with partner)

June 19, 2008 Rest Day!

Today is for skill development. Look forward to muscle-up practice and the usual gymnastics work. Those that are not here every day can look forward to a killer workout.

June 18, 2008 Workout of the Day

10 Rounds for time of:
12 Burpees
12 Pullups

Happy fun time!
(Sorry for the late post--computer has been down)

June 17, 2008 Workout of the Day

Three rounds for time of:
Run 800 meters
50 Pushups
50 Situps
50 Squats

June 16, 2008 Workout of the Day

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Atomic Situp Instruction

June 13, 2008 Workout of the Day

Tabata Day!!!
(20 sec on, 10 sec off of 8 rounds of):
Pullup
Pushup
Situp
Squat
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Team Workout (3 people per team):
150 Knees to Elbows
100 Burpees

June 12, 2008 Rest Day

Rest Day!!!
Gymnastics and skill development day. For those that have not done a workout three days in a row it will be a makeup day. Also look forward to L-sits.

June 11, 2008 Workout of the Day

Pretty fun stuff!
Five rounds for time of the following:
135 lb Squat Clean 7 reps
15 reps Handstand Push Ups

June 10, 2008 Workout of the Day

21 - 18 - 15 - 12 - 9 - 6- 3 of the following:
95 lb Overhead Squat
L-pull ups
Knees to elbows

(Will also be doing some mountain biking at Sansom Park around 5:15 pm. If anyone is interested please let me know. So far I have Sarah, Mitzi, Clay, Justin, and possibly Rahul attending.)

June 9, 2008 Workout of the Day

5 Rounds for Time:
95 lb Sumo Deadlift Highpull 15 reps
95 lb Push Press 15 reps
3 laps around track

Welcome to Downtown Crossfit!

This site is for members of Downtown Crossfit (located in the Downtown Fort Worth YMCA) or anyone interested in functional fitness training. I will be posting workout sessions daily. Please add your workout times and results to the comments section.