Saturday, May 1, 2010 WOD

Meet at bottom of the Radioshack Hill for the warmup!

Start at the top of the hill, finish burpees at bottom, return to the top...

For time:
50 HSPU
75 Box Jumps
100 Situps (facing uphill)
75 Squats
50 Burpees
Run back to starting position

Post time to comments

-sub for hspu is an elevated pushup in a v-shape.
-shoot for under 20 min!
--------------------------
Mod is...
25 HSPU/mod-hspu
50 Box Jumps or Step-Ups
75 Situps
50 Squats
25 Burpees

Big News for Downtown CrossFit!

Classes will continue next month for Downtown CrossFit!

We will be having regularly scheduled workouts at the bottom of the Radioshack Hill/Trinity Trails (Near the intersection of Radioshack Cir and W Belknap St/Burnett St N). I am charging $50/person for unlimited training for the month of May. This rate of course will increase when I am in my permanent location. The schedule on the website has been updated and we will be meeting at the hill at those times. I will also be hosting free sessions at Lululemon Athletica's Fort Worth showroom in the near future. I hope everyone is excited, there are big changes ahead. Downtown CrossFit will be changing names in the near future and I will keep everyone updated along the way.

Saturday

11:00am

Free workout for anyone

Details for May will be provided

Friday, April 30, 2010 WOD

It's my final day at the YMCA...must go out with a bang!

Warmup:
Overhead Squat Practice

"Fran"
21-15-9
95 Thrusters
Pullups

Post time to comments

-You may do "Heavy Fran" if you wish.
-135 lb Thruster/45 lb Pullup
------------------------------
Team Competition

Thursday, April 29, 2010 WOD

Sorry for the late post! Internet connection issues.

Rooftop Session!!!
Max rounds in 20 min:
5 Wall Climbs
Single Lap Farmer Carry

Post rounds and weight used to comments

-each rest during farmer carry earns you 10 burpees after wod.

Wednesday, April 28, 2010 WOD

-Gymnstics Warmup and Deadlift Technique

"Death by Tabata"

-20 sec on/10 sec off of alternating rounds of Deadlifts and Burpees.
-Your score is counted by the total number of reps in 16 sets.
-8 alternating sets of deadlifts and burpees.
-Entire wod takes 8 minutes total.

Post score to comments

Last week with the YMCA

Dear Friends and Supporters,
I'm sure everyone knows by now, but this is my last week with the YMCA. I am opening my own gym in the very near future. I will be announcing details this week on where my permanent location and temporary location will be. I really appreciate all of the support from everyone over the past years and will continue to strive in providing high quality training and to promote real fitness in Fort Worth. My last day with the YMCA is Friday, but training will continue at temporary location Saturday morning. There are some big changes ahead but they are all positive. Keep checking the blog for updates and feel free to post any thoughts you might have to the comments section!

Sincerely,
Kyle Brandt

Tuesday, April 27, 2010 WOD

Radioshack Hill Sprint Day!

5 Rounds for time:
20 yard Uphill Squat Jump
30 Pushups
40 yard Uphill Sprint

Post time to comments

-Sprint from pushup position after last rep is completed
-------------------------
50 KTE for time!

Monday, April 26, 2010 WOD

Clean and Jerk practice
------------------------
"Mary"
Max rounds in 20 min:
5 HSPU
10 Single-Leg Squats
15 Pullups

Post rounds to comments

Advanced do true hspu!

Saturday, April 24, 2010 WOD

10:00 Advanced Session:

Military Press 5-5-5-5-5

3 Rounds for time:
135 lb Hang Power Cleans, 15 reps
15 Burpees

Post time to comments
-------------------------
11:00 Regular Session:
"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats

Post rounds to comments

Friday, April 23, 2010 WOD

Rahul's Birthday Workout!

For time:
1 Legless Rope Climb
135 lb Power Snatch 30 reps
1 Legless Rope Climb
Box Jumps 60 reps
1 Legless Rope Climb
Double-Unders 90 reps
1 Legless Rope Climb

Post time to comments

Thursday, April 22, 2010 WOD

Muscle-Up Practice
------------------------
Snatch Balance 1-1-1-1-1-1-1

Post loads to comments

Wednesday, April 21, 2010 WOD

Warmup:
30 Single Leg Overhead Squat (15 on each leg with strict form--bar only)
-----------
WOD:
5 rounds for time:
500m Row
15 HSPU
15 L-Pullups

Post time to comments
(sub for row is 400m Run)

Tuesday, April 20, 2010 WOD

3 Rounds for time:
10 Standing Broad Jumps (minimum of 6 feet per jump)
21 KB Swings 2 pood
24 Push Ups

Post times to comments.

Monday, April 19, 2010 WOD

20 min (not including warmup time)...

Clean and Jerk 1 RM

Post heaviest lift to comments
---------------------------------
Tabata Fun!
Tabata Wall-Ball Toss
Tabata Double-Unders

Post score of each to comments

Saturday, April 17, 2010 WOD

10:00 Advanced Session:
-15 min of practice on any lift

5 rounds:
10 Ring Pushups
10 Skin the Cat

Post time to comments
-sub ring pushups w/true pushups
------------------------------------
11:00 Regular Session:
150 KB Swings for time!
10 Burpees for each rest

Post weight and burpees to comments

Friday, April 16, 2010 WOD

Weighted Ring Dips 5-5-5-5
------------------------------
Max rounds in 20 min:
Power Clean, 3 reps
Weighted Pullup, 6 reps
Box Jumps, 9 reps

Post rounds and loads to comments

-Guys use 25% of bodyweight for pullups.
-Girls use 15% of bodyweight for pullups.

Thursday, April 15, 2010 WOD

Rest Day!

-Makeup session for those who have not been in every day this week.
-Others need to do the following endurance session and stretch for 20 min:

Swim, Bike, Run, or C2...
6 rounds of 2 min on/1 min off (max effort)

Post each distance to comments

Wednesday, April 14, 2010 WOD

Warmup:
-Snatch Balance Practice
-------------------------
"Barbara"
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Post time to comments

Tuesday, April 13, 2010 WOD

Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

Post time to comments
----------------------------------
modifications for handstand walk...
-mod hspu position walk (v-shape)
-pushup walk
-15 hspu

Monday, April 12, 2010 WOD

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments

Saturday, April 10, 2010 WOD

10:00 Advanced Session:

Push Press 3-3-3

Max rounds in 15 min:
10 TGU
10 Deadlifts (275 lbs)
10 Ring Dips
-----------------------
11:00 Regular Session:
Partner Session...
100 KTE
Stair Run
100 DB Snatch
Stair Run
100 Pushups
Stair Run
100 Waiter Lunges
Stair Run

Post time to comments

Friday, April 9, 2010 WOD

For time:
10 Squat Clean to Overhead
Run 1 Lap
10 Squat Clean to Overhead
Run 2 Laps
10 Squat Clean to Overhead
Run 3 Laps

Post time to comments

-155/105 lbs
-laps around the building

Thursday, April 8, 2010 WOD

Skill Day!

Back Lever and Handstands with a partner.
----------------------------
Tabata Row

Wednesday, April 7, 2010

hmmm...

95 lb Barbell Gauntlet

10-8-8-6-6-4-4

(right and left counts as one rep)
-----------------------------
For time:
150 Double-Unders
100 Squats
75 Situps
50 HSPU
25 Burpees

Post time to comments

-shoot for under 25 min.

Tuesday, April 5, 2010 WOD

150 Pullups for time

Post time to comments

Monday, April 5, 2010 WOD

"Isabel"

135 lb Barbell Snatch
30 reps for time

Post time to comments

-use lighter weight if needed--strict form!

Saturday, April 3, 2010 WOD

10:00 Advanced Session:

Deadlift (work to solid 1RM)
Weighted Pullups 5-5-5-5-5

Post loads to comments
------------------------------
11:00 Regular Session:

50 Burpees
Run to bottom of Radioshack Hill
50 Burpees
Run back to the YMCA

Post time to comments

Friday, April 2, 2010 WOD

Radioshack Hill Workout:

5 Rounds for time:
20 HSPU
20 Box Jumps
20 Double-Unders
(Run Down/Run up)

Post time to comments