Saturday, July 31, 2010 WOD

11:00 Free Session @ Tillery Park!

(Head South from I-30 on Forest Park and take a right on Huntigton Dr. and you will see the park.)
(Bring a towel for the situps and plenty of water)

---Parkour Warmup---

WOD:
5 Rounds for time:
20 HSPU
Stair Run Down
30 Situps
Stair Run Up
40 Squats
Run back to starting position

Post time to comments
--------------------------
Beginner = 3 Rounds
Intermediate = 4 Rounds
Advanced = 5 Rounds
Big Dogs = 5 Rounds of 20/40/60

Friday, July 30, 2010 WOD

Who is excited?!?! -- 5:45 Session/Cookout at my house!

6:30 am Session at the Hill:
4 Rounds of 800m Run, resting 2 min between each attempt

Post each time to comments
------------------------------------
5:45 Strength Session/ Cookout at my place!

2525 Forest Park Blvd.
Fort Worth, Tx. 76110

(Note:  This session is for current members of Downtown CrossFit only.  I strongly encourage everyone to come out...will definitely be fun times.  BYOM (Bring your own meat) if you want to grill after some hard work.  Please call in advance if you have any questions or need help with driving directions.  Gym will be opening soon...time to get used to those crazy barbells again!  This will be a time to either work on form/technique, or improve strength.  I will also have a timed workout ready if you so desire.  Details will be announced upon arrival!)

Thursday, July 29, 2010 WOD

Partner Session!

(I posted this one last Friday, but unfortunately the 5:45 session was cancelled that day due to rain.  Now is your chance to make it up!  Great workout and tons of fun.  The time to beat is 19:15 by David Christie and I.  But I was miserably sore that day...shouldn't be too hard to beat.)

For time:
Uphill Partner Drag
100 Burpee-Box Jumps
200 Double-Unders
Downhill Partner Carry

Post time to comments

(Start at bottom of the hill, switch as needed during each exercise until you real goal. Finish at the bottom of the hill, same position as beginning. Advanced teams can do 150/300 if desired.)

Peacemaker Course!

     The ultimate obstacle course will take place on Saturday, September 11 at the Trinity Trails.  It consists of twelve different obstacles spread out over a 6-mile course.  This is going to be an awesome event, and will benefit Safehaven of Tarrant County.  I am currently organizing teams, and can offer a discounted rate if you register today or tomorrow.  You can email me and I will reply asap with the discount code.  I'm really excited for this event!  Let's show people what Downtown CrossFit (soon to be Brandt Fitness & Self Defense) can do and offer our support to this organization.  Go to http://fortworthpeacemaker.com/ for more information.  Also be sure to check out http://www.safehaventc.org/ to learn more about the organization and what they do for our community.

Wednesday, July 28, 2010 WOD

Meet at bottom of the hill, and don't hate me...

-Dynamic Stretches
-Parkour

WOD:
"Karen"
150 Wall Ball Shots for time

Post time to comments
-------------------------------
150 Wall Ball Slams for time

Post time to comments

Tuesday, July 27, 2010 WOD

-Dynamic Stretches
-Handstand Drills

WOD:
For time:
50 Situps
50 Double Unders
50 Situps
50 Walking Lunges
50 Situps
50 Burpees
50 Situps

Post time to comments
Compare to March 11, 2009 WOD
-------------------------------------
15 min of stretching

Monday, July 26, 2010 WOD

Meet at the bottom of the hill!

WOD::
5 Rounds for time:
20 Ring Dips
40 Squats
Run 200m

Post rounds to comments
------------------------------------
15 min Stretching

Saturday, July 24, 2010 WOD

11:00am Free Session at Arlington Heights Track!
4501 West FreewayFort Worth, TX 76107

Running "Angie"
For time:
100 Pullups
400m Run
100 Pushup
400m Run
100 Situps
400m Run
100 Squats
400m Run

Post time to comments

-Modified Ring Pullups will be offered, as well as scaled versions of the wod.

2010 CrossFit Games Adidas Commercial

Friday, July 23, 2010 WOD

Partner Session!

For time:
Uphill Partner Drag
100 Burpee-Box Jumps
200 Double-Unders
Downhill Partner Carry

Post time to comments

(Start at bottom of the hill, switch as needed during each exercise until you real goal. Finish at the bottom of the hill, same position as beginning. Advanced teams can do 150/300 if desired.)

Free Session Arlington Heights Track Session Saturday at 11:00am!
Just a quick reminder. Bring everyone you have ever known! Should be tons of fun. I will offer three versions of the workout and will announce them soon.
---KB

Thursday, July 22, 2010 WOD

-Dynamic Stetches
-Single Arm Handstands
---------------------
Tabata Day--Woohoo!

Pushups
Situps (facing uphill)
Broad Jumps
Burpees

Post lowest rep count of each to comments
------------------
15 min of stretching

Wednesday, July 21, 2010 WOD

Gymnastics Warmup:
3 Rounds:
5 Handstands
5 Forward Rolls
5 Bridges
----------
WOD:
100 Pistols for time
5 HSPU @ each rest

Post time and total HSPU

-100 total, not 100 on each leg.
-alternate legs after each round
-10 HSPU @ each rest if you can do over 10 piostols at a time
--------------------------------
10 Minutes of Stretching after !

Tuesday, July 20, 2010 WOD

5 Rounds for time:
10 Muscle-Ups
Hill Run Up/Down

Post time to comments

Monday, July 19, 2010 WOD

Meet at the top of the hill!

Warmup:
-Dynamic Stretches--mostly upper body
-Parkour fun

Strength:
-Weighted Partner Pushups (Max reps x 5)

Post weight/partner and total rep count

WOD:
Max rounds in 20 min:
10 Elevated Pushups
15 SDHP (2 pood kb)
20 Box Jumps

Post rounds to comments

Saturday, July 17, 2010 WOD

11:00 Free Session @ Tillery Park!

Head South on Forest Park from I-30, take a right on Huntigton...

Warmup:

-Parkour

-4 sets of max rep HSPU (strict form)

--------------------------

WOD:

6 Rounds for time:

12 KB Overhead Lunges

12 Burpees

KB Run Down & Back (40 yd)

Post time and weight to comments

-------------------------

Partner Farmer Carry Race!

-max rounds down & back with a partner in 5 min

Friday, July 16, 2010 WOD

Parkour warmup
-Dynamic Stretches
-Kong vaults over bench
-Forward/Backward rolls
---------------------------
WOD:
"Nicole"
Max rounds in 20 min:
400m Run
Max rep Pullups

Post number of pullups completed each round

Thursday, July 15, 2010 WOD

No 6:30 am session today!

(50-40-30-20-10)
Partner Drag (steps)
Pushups

Post time to comments

-Partner will count your reps and make sure pushups are chest to floor.
-Partner drag is measured in steps.
-------------------------------------
Tabata Burpees (4 rounds)
Tabata Situps (8 rounds) (Advanced...hold isometric position during rest)

Wednesday, July 14, 2010 WOD

Warmup:
-400m jog
-6 minutes of Dynamic Stretch variations
-15 Wall walks

WOD:
Max rounds in 20 min:
10 HSPU
20 Walking Lunges
30 Double Unders

Post time to comments

-Goal is 10 rounds!

Tuesday, July 13, 2010 WOD

4 Rounds, each for time:
800m Run

-Bring a stopwatch if you have one!
-Rest as needed between attempts

Post time of each to comments

Monday, July 12, 2010 WOD

Strength:
50 Strict form L-Pullups
-------------------------
WOD:
150 KB Swings for time
30 Single Arm Thrusters @ each rest
(15 right, 15 left)

Post time, weight, and total thrusters

-55 lbs for guys
-35 lbs for girls
-------------------------
Tabata Situps

Saturday, July 10, 2010 WOD

11:00 Complementary Session @

North High Mount Elementary Playground!

North High Mount Elementary
3801 W 7th St
Fort Worth, TX 76107

WOD:

"Cindy--Flipped"

15 Rounds:

5 Pullups

10 Pushups

15 Squats

3 Tire Flips

Post time to comments

Friday, July 9, 2010 WOD

For time:
Bear Crawl 40 yards
Backwards Crawl 40 yards
21 Burpees
Bear Crawl 40 yards
Backwards Crawl 40 yards
15 Burpees
Bear Crawl 40 yards
Backwards Crawl 40 yards
9 Burpees

Post time to comments
-----------------------------
Partner Fireman Carry to top of hill!

20 Pushups @ each rest

Post partner name, number of rests, and time to comments

Thursday, July 8, 2010 WOD

Skill Work:
-Handstands
-Rolling Burpees
-Handstand Rollout
-Wall Climb

WOD:
"Annie then some"
(50-40-30-20-10)
Double-Unders
Any exercise of your choice
Situps

Post time and exercise choice to comments

(Exercise choice example...pushups, squats, plyo pushup, moutain climber...)

Wednesday, July 7, 2010 WOD

-Dynamic Stretches
-Ring work

WOD:
(21-15-9)
55 lb KB Thruster (Right Arm)
55 lb KB Thruster (Left Arm)
Pullups

Post time to comments
------------------------
Tabata Burpee-Box Jumps

Tuesday, July 6, 2010 WOD

Don't forget about the schedule change! We now have 6:30 am and 5:45 pm sessions every day of the week.

Meet at the top of the hill!

Skill:
10 Forward Rolls
10 Wall Climbs

WOD:
100 HSPU
Run 1 Lap at each rest

Post time to comments

Monday, July 5 Schedule

Holiday Schedule on Monday. Regular classes will resume on Tuesday at 6:30am at the hill!

9:00 Session at Tillery Park! Check Saturday's post for directions.

-Please show up to celebrate this important holiday and to remember those that given so much for our country.

-S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

"Jason"
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups

Post time to comments
-(Modified versions will be made available)

Saturday, July 3, 2010 WOD

11:00 Free Session at Tillery Park!

Head South on Forest Park from I-30, take a right on Huntigton...


"Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Post time to comments
------------------------
For time:
150 Double-Unders (Advanced)
100 Double-Unders (Intermediate)
50 Double-Unders (Beginner)

Post number and time to comments

Friday, July 1, 2010 WOD

Tuition for month of July is due!

Be sure and ask me about family discounts

WOD:

4 Rounds for time:

50 Squats

40 Pushups

30 Double-Unders

Run Up/Down Hill

Post time to comments

New Schedule Beginning Next Week!

Next week I will offer 6:30am and 5:45pm sessions every day. I will update the schedule on the website this weekend. This means no more 11:30/12:30 sessions during the week. I will also have news posted soon on the new gym location--hope you guys are ready for greatness!