Friday, February 27, 2009

Friday, February 27, 2009 WOD

Don't forget...no CrossFit classes tomorrow due to Cowtown!

Partner Session!
(men use 135 lbs/ women use 95 lbs)

Complete the following for time:
50 Thrusters
run 1 lap
40 Thrusters
run 2 laps
30 Thrusters
run 3 laps
20 Thrusters
run 4 laps
10 Thrusters

-laps will be around the building.

Post weight used and time to comments

Wednesday, February 25, 2009

Cowtown Marathon!

No classes on Saturday due to the Cowtown Marathon!
WOD for Saturday will be to come out and support or complete 5k, 10k, half-marathon, or ultra-marathon.

Thursday, February 26, 2009 WOD

Rooftop Workout!

150 Kettlebell Swings for time
(20 Burpees each time you set the kb down to rest)

Tuesday, February 24, 2009

Wednesday, February 25, 2009 WOD



"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.
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Aquatics Session:
As many rounds as possible in 20 min of:
50 squats
40m kickboard

Monday, February 23, 2009

Tuesday, February 24, 2009 WOD

Warmup: 3 Rounds (then practice handstands or back levers)
10 Dips
10 Pullups
10 OHS
---------------------------------
Complete the following for time:
(21-18-15-12-9)
95 lb Deadlift
95 lb Hanging Power Clean
95 lb Front Squat
95 lb Push Jerk

Monday, February 23, 2009 WOD

Squat Clean 1-1-1-1-1-1-1 reps
--------------------------------
Max rounds in 10 min of:
10 HSPU
10 Situps

Friday, February 20, 2009

Volunteers Needed for Regional Qualifier!

Volunteers are needed to help with the CrossFit Southwest Regional Qualifiers on May 2 & 3 in Ft. Worth. Please send an email directly to miked@gsxathletics.com by Wednesday, February 25th if you can help out (respond to questions below). It will be a fun weekend, you will get to meet many different Crossfitters from TX, OK, Ark, La, and Missouri, and to support your Downtown YMCA Crossfit athletes!

Saturday, February 21, 2009 WOD

Park Session 11:15 am at North High Mount Elementary playground!
I will be leaving the YMCA at 11:00 if you need to follow me.

North High Mount Elementary
3801 W Seventh St.
Fort Worth, TX 76107

Friday, February 20, 2009 WOD

Max rounds in 20 min of:
20 Box Jumps
20 SDHP (35-75 lbs dumbbell or kettlebell)
1 lap around building

Wednesday, February 18, 2009

Thursday, February 19, 2009 WOD

Complete for time:
120 Pullups
120 Dips

(mix up pullups and dips as needed.)

-OR-

30 Muscle-Ups for time
-------------------------

Possible outdoor session on Saturday at 11:00am...free session. This means advanced group and regulars will be attending. More details on the way soon.

Tuesday, February 17, 2009

Wednesday, February 18, 2009 WOD

Deadlift 1-1-1-1-1-1-1 reps

post loads to comments.

Run for distance after the deadlifts.
------------------------------------
CrossFit Aquatics Session:

Wall sits (1 min)
Squats (1 min)
Swim (2 min)
3x

Plank (1 min)
Push ups (1 min)
Swim (2 min)
3x

Weighted horse stance (1 min)
Sit ups (1 min)
Swim (2 min)
3x

Monday, February 16, 2009

Tuesday, February 17, 2009 WOD

5 Rounds for time of:
95 lb OHS 20 reps
Burpees 15 reps
Push Press 10 reps

Monday, February 16, 2009 WOD

Max rounds in 20 min of:
5 HSPU
10 Situps
15 Lunges

post number of rounds to comments.
-----------
Rope Climb Races!

Friday, February 13, 2009

Saturday, February 14, 2009 WOD


10:00am Advanced Session:
"Tropic Thunder"--Les Grossman Edition
Complete the following for time:
50 Thrusters
40 Deadlifts
30 Hanging Power Cleans
20 Overhead Squats
10 Push Press
-guys use 135 lbs/girls use 95 lbs
-complete one exercise before moving on to the next
---------------------------------

11:00am Free Session:
1 Lap Farmer Carry
Burpees
2 Laps Farmer Carry
Burpees
3 Laps Farmer Carry
Burpees
4 Laps Farmer Carry
Burpees
5 Laps Farmer Carry
Burpees
-Girls use 25-45 lbs for farmer carry
-Guys use 35-55 lbs for farmer carry
-multiply number of rests each lap by 5 and complete that many burpees after the laps.
-advanced individuals multiply by 10.
Post weight used and total number of burpees completed to the comments section

Friday, February 13, 2009 WOD

"Randy"
75 lb Power Snatch
75 reps for time

Wednesday, February 11, 2009

Thursday, February 12, 2009 WOD

Run or Row 5k for time.
------------------------
Kettlebell Class...Turkish Get-Ups!
------------------------
Rest Day participants:
-Back Lever progressions
-Front Lever progressions
-Muscle-ups
-parkour exercises

Announcements!

1. Beginner Class...Wednesdays at 9am.
(make sure you have gone through at least two Foundations sessions)

2. Advanced Classes are for advanced individuals only.
Please talk to me before you show up. If you cannot complete the posted workout as prescribed then you do not need to be in the advanced session. This is for your safety! Also, please keep in mind that Saturday sessions at 10am are advanced and are not a free session. 11:00am is currently the only free session we offer and it is designed to be appropriate for anyone.

Please feel free to call or email me any time if you have any questions.
Keep up the hard work everyone!
KB

Wednesday, February 11, 2009 WOD

Max rounds in 20 min:
5 Rolling Burpees
15 Situps
45 Squats
---------------------
Aquatics Session:

Max rounds in 4 min of the following:
20 reps of any bodyweight exercise (your choice)
40m Swim

-rest 1 min and start again (4 rounds total)
-change the bodyweight exercise each round

Monday, February 9, 2009

Tuesday, February 10, 2009 WOD

"Greg's Birthday Workout"--Revisited!
Complete the following for time:
43 Pullups
43 KB Military Press (right arm)
43 KB Military Press (left arm)
43 KB Swings
43 KB Half Get-up
43 Pullups
------------------
-Possibly rowing, tabata squats, and other fun after the workout

compare to December 15, 2008

Monday, February 9, 2009 WOD

Front Squat 5-5-5-5-5

post loads to comments.
------------------------
Max rounds in 10 min of:
5 HSPU
10 L-Pullups
15 Walking Lunges

Friday, February 6, 2009

Saturday, February 7, 2009 WOD

Rooftop Fun!
Meet in CrossFit room then we will head upstairs for...

1 Lap
10 Pushups
10 Situps
10 Squats
-----------
2 Laps
20 Pushups
20 Situps
20 Squats
-----------
3 Laps
30 Pushups
30 Situps
30 Squats
-----------
4 Laps
40 Pushups
40 Situps
40 Squats
-----------
5 Laps
50 Pushups
50 Situps
50 Squats

Thursday, February 5, 2009

Friday, February 6, 2009 WOD

Today we break in the new ropes!

Warmup:
-Clean practice
-rope climbing technique
-running

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

post time to comments.
compare to September 22, 2008 WOD

Wednesday, February 4, 2009

Thursday, February 5, 2009 WOD

No Kettlebell Class Today!

Complete for time:
1 HSPU
1 Pushup
2 HSPU
2 Pushups
3 HSPU
3 Pushups
4 HSPU
4 Pushups
5 HSPU
5 Pushups
4 HSPU
4 Pushups
3 HSPU
3 Pushups
2 HSPU
2 Pushups
1 HSPU
1 Pushup
-------------------------
Complete for time:
(Same rep progression)
Jump Squats
Inverted Burpees

Tuesday, February 3, 2009

Wednesday, February 4, 2009 Wod

"Annie"
(50-40-30-20-10 reps for time)
Double Unders
Situps
--------------------------------
-Gymnastics/Tumbling/Parkour for warmup.
-Post workout excitement...pullup variations.
--------------------------------

Swim Session
5 Rounds for time:
50 Squats
120m Swim
10 Get-Ups

Monday, February 2, 2009

Tuesday, February 3, 2009 WOD

6:15 Tuesday/Thursdays moves back to 6:00am due to popular complaining!

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

post time to comments

Monday, February 2, 2009 WOD

Thruster 1-1-1-1-1-1-1

-post loads to comments
-compare to December 23, 2008