Downtown CrossFit

New Blog!

2010-10-14T18:25:00.000-07:00

This is the final post on the "Downtown CrossFit" blog!

Please now go to...

http://www.brandtcrossfit.com/blog

(All of the old posts/comments have been transferred over to the new blog for your convenience. Keep in mind the new blog is in its rough phase and will go through some drastic changes over the next two weeks.)

Thursday, October 14, 2010 WOD

2010-10-13T20:13:00.000-07:00

Warmup:
-KB Walk / Power Clean Sequence
-Turkish Get Up Practice
------------------------------------
WOD:
For time:
200m Waiter Walk (Right)
200m Waiter Walk (Left)

(10 Burpees @ each rest)

Post time and total burpees to comments

Wednesday, October 13, 2010 WOD

2010-10-12T17:57:00.000-07:00

WOD:
For time:
Walking lunge 100 ft.

21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments

-Video: Chris Spealler in 6:42/ Eric O'Connor 7:01
-Obviously using rings will be more difficult
-----------------------------------------------------
Ring Dips
Max reps x 5
(slow, strict form)

Post reps to comments

Tuesday, October 12, 2010 WOD

2010-10-11T19:36:00.000-07:00

KB Floor to Overhead
30 reps for time

Post time to comments

-20 lb, 1 pood, 1.5 pood, or 2 pood
-one KB in each hand, your choice of how to get it overhead
--------------------------------------------------
Max Pushups in 2 min
---rest 1 min---
Max Situps in 2 min
---rest 1 min---
Max Squats in 2 min

Post rep count of each to comments

Monday, October 11, 2010 WOD

2010-10-10T18:05:00.000-07:00

Hill Sprints
10 rounds of:
30 sec of max effort / 2 min recovery

Post best distance marker
---------------------------------
Long stretch after sprints

Major News!

2010-10-09T07:50:00.000-07:00

Lease is signed for Brandt Fitness & Self Defense - aka "Brandt CrossFit"

I will be launching a new website and blog in the next few days, and we will start moving equipment into the new space next weekend (notice the "we"). The Downtown Crossfit blog address will redirect you to the new one once everything is set up. I really appreciate the continued support over the past months. I know it has been a long wait but it was definitely worth it. I will be updating the blog with interior pics soon.

Great things are right around the corner!

Address is 1289 Hemphill, Suite 111

Fort Worth, TX 76104

Satuday, October 9, 2010 WOD Tillery Park

2010-10-08T17:17:00.000-07:00

11:00am Free Session @ Tillery Park!

Exit South on Forest Park Blvd. from I-30.
Take a right on Huntington, or one street after.

WOD:
3 Rounds for time:
40 yd Handstand Walk (down)
40 yd Rolling Burpees (back)

Post time to comments
------------------------------
Bottom to Bottom Tabata Squats (8 rounds)

Friday, October 8, 2010 WOD

2010-10-07T19:18:00.000-07:00

"Ryan"

5 rounds for time:
7 Muscle-ups *
21 Burpees

Post time to comments
Compare to June 5, 2010 WOD

(Each burpee terminates with a jump one foot above max standing reach.)

*(Sub for 1 muscle-up is 4 Pullups/4 Dips. This means you do 4 pullups and 4 dips and repeat it 6 times. You may not do 28 pullups then 28 dips.)

Thursday, October 7, 2010 WOD

2010-10-06T18:27:00.000-07:00

Meet at the top of the hill!

Warmup:
5 rounds:
Max hold Handstand
Wall Climb
10 Lunges

WOD:
Max rounds in 15 min:
20 Pushups
20 Box Jumps

Post rounds to comments

50 Burpees for time
----3 min rest----
100 Situps for time

Post time of each to comments

Wednesday, October 6, 2010 WOD

2010-10-05T17:48:00.000-07:00

No 6:30am Session!
5:45 pm Strength/Technique Session @ my garage!

2525 Forest Park Blvd

Fort Worth, Tx. 76110

-Note: I posted this for 7pm yesterday but this was a typo...sorry for the mistake!

-This session is for current members of Downtown CrossFit.

-I will be taking pictures to temporarily fill my website!

-Now is your chance to work on some lifts before we are in the new gym.

Tuesday, October 5, 2010 WOD

2010-10-04T19:57:00.000-07:00

Join me for technique/ strength work Wednesday night at my place if interested -- 5:45pm

Skill: Single Arm KB OHS
----------------------------
Challenge: (Best of 3 attempts at each)
-Max Rep Ring Pullups
-Max Rep Double-Unders
Post best score of each to comments
---------------------------
"Elizabeth"
(21-15-9)

Clean 135 pounds
Ring dips

Post time to comments
-55lb KB Sub for 135 lb Squat Clean

Monday, October 4, 2010 WOD

2010-10-03T19:51:00.000-07:00

Classes as usual until further notice!

WOD:
4 Rounds for time:
25 Games-Style Pushups (or regular)
400m Run

Post time and burpee total to comments

-any rest during pushups earns 15 burpees after the wod
-------------------------
Foam Roller/Stretch

Saturday, October 2, 2010 WOD Final Heights Session!

2010-10-01T16:26:00.000-07:00

Final Arlington Heights High School Track WOD @ 11am!

This is the final Heights workout! Be there or be square...or something like that.

5 Rounds for time:
30 Chest to Bar Pullups
60 Squats
400m Run

Post time to comments

-Partner fun after!

CrossFit / USA Weightlifting Open

2010-10-01T06:13:00.000-07:00

Events are this weekend and can be viewed live by clicking here!

Video archive by weight class is also offered after events take place.

"The inaugural CrossFit / USA Weightlifting Open will be held from Oct. 1-3 at the Cheyenne Mountain Resort in Colorado Springs. The event will join weightlifting – one of the oldest Olympic sports – with CrossFit – one of the most popular strength and conditioning programs in the nation that combines weightlifting, sprinting and gymnastics. The first event starts live at 9:30am MDT on Friday, October 1st. Video archives of the entire event will be available by weight class after the event begins."

Friday, October 1, 2010 WOD

2010-09-30T20:57:00.000-07:00

Partner Warmup!
-Drags (2x length of bridge)
-Wheelbarows (1x length of bridge)

WOD: Power/Agility Training

Max rounds in 20 min:
5 Rolling Burpees
5 Inverted Burpees
5 Obstacle Jump

Post rounds to comments

-Do kipup to handstand on inverted burpee if possible
-Compare to June 29, 2010
-Compare to February 10, 2010

Thursday, September 30, 2010 WOD

2010-09-29T18:47:00.000-07:00

-Dynamic Stretches-

Warmup:
2 Rounds...
20 Pushups
20 Situps
20 Squats
200m Run

(1st round slow, second round fast)
-------------------------------------
WOD:
5 Rounds for time:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
14 Single-Leg Squats (7 R/7L)

Post time to comments

-Click here for video example of the ring exercise--note various modifications.
-(Note: I have modified the original wod to fit in with our programming for the week.)

Wednesday, September 29, 2010 WOD

2010-09-28T18:10:00.000-07:00

Coming Soon...

Meet at the bottom of the hill...

Warmup:
-shoulder & hip mobility
-10 Walkouts w/pushup
-10 Jump Squats
-10 Burpees
-10 Jump Squats
-10 Single Leg Burpees
-10 Walkouts w/pushup
-1 min hop/rotations

Skill:
-handstand from seated position

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

Post rounds to comments

Compare to July 14 & May 10, 2010 and November 23, 2009 WOD
-The goal to beat is 10 rounds, set by yours truly.

Tuesday, September 28, 2010 WOD

2010-09-27T19:13:00.000-07:00

Meet at the top of the hill and then we head to the parking garage off of 7th for...

"Nine Levels of Death!"

For time:
10 Pushups

10 Situps
10 Squats
Run down steps (9 floors)
Run up steps
----------------------
20 Pushups
20 Situps
20 Squats
Run down steps
Run up steps
----------------------
30 Pushups
30 Situps
30 Squats
Run down steps
Run up steps
----------------------
40 Pushups
40 Situps
40 Squats
Run down steps
Run up steps
---------------------
50 Pushups
50 Situps
50 Squats

Post time to comments

-wod starts and ends on top floor of parking garage.
-climbing up/down the side of the stairs is an option.

Monday, September 27, 2010 WOD

2010-09-26T18:19:00.000-07:00

-Shoulder warmup
-Handstands

"J.T"
(21-15-9)
HSPU
Ring Dips
Pushups

Post time to comments
-----------------------------
15 min of stretching

Saturday, September 25, 2010 WOD

2010-09-24T22:01:00.000-07:00

Rahr Oktoberfest 5k!!!!

701 Galveston Avenue

Fort Worth, Texas 76104

Registration takes place at 8am if you haven't already done so. The event starts at 9am and will be followed by free beer for participants! This will be a fun day and all are encouraged to participate. The run benefits Trinity Habitat for Humanity...click here for more information.

The following wod is also offered on-site to any who are interested in a challenge.
Note that a 5k is more than sufficient, this is just an option...

For time:

5k
5 rounds:

10 Pushups
20 Situps
30 Squats

Post 5k time and total time to comments

Friday, September 24, 2010 WOD

2010-09-23T20:24:00.000-07:00

Weighted Ring Pullups 1-1-1-1-1-1-1

Post heaviest set to comments
------------------------------
Max Pushups in 2 min
Max Situps in 2 min
Max Squats in 2 min

Post total of each to comments

-1 min rest in between exercise.
-max reps in 2 min will be an option.

No class this Saturday, due to the Rahr Octoberfest 5k!

2010-09-22T18:30:00.000-07:00

The Rahr Brewery Octoberfest 5k

Saturday, September 25, at 9:00am

Registration and packet pickup is from 8:00-9:00am.

Proceeds go to Habitat for Humanity. Please click here for more information or to register.

This will be a great event and I hope all will participate. I will be supporting our hometown brewery quite often in the future, especially since our gym will be roughly 400m away!

Incentive for the first 500 to pick up their packets!

Pickup your packet early at Central Market and receive a "Premium Central Market Brewtopia" giveaway to the first 500 participants who pickup packets at Central Market on Wednesday September 22nd or Thursday September 23rd from 4:00pm-8:00pm.

Thursday, September 23, 2010 WOD

2010-09-22T18:18:00.000-07:00

Max rep Handstand Pushups
(3 rounds, 2 min rest in between)

Post total rep count to comments
---------------------------------
WOD:
Max rounds in 15 min:
3 KB Power Clean
5 KB Box Jumps
7 KB Swings

Post rounds to comments

-2 pood kb on all exercises
-two kb's used on power cleans

Wednesday, September 22, 2010 WOD

2010-09-21T18:49:00.000-07:00

For Time:
Uphill Forward Run
50 Inverted Burpees
Uphill Backwards Run
50 Burpee Box-Jumps
Uphill Forward Run
50 Single Leg Burpees (25 right/25 left)

Post time to comments

-sub for single leg burpees is 50 regular
-no count for losing balance and letting free leg touch floor

Tuesday, September 21, 2010 WOD

2010-09-20T19:34:00.000-07:00

"Filthy Fifty"

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments
-KB sub for barbell...should be interesting
-Sub thrusters for wall ball shots

Monday, September 20, 2010 WOD

2010-09-19T20:08:00.001-07:00

WOD:
4 Rounds for time:
50 Ring Pushups
400m Run

Post time to comments

-sub a lower rep count or regular pushups
------------------------------------------
15 min of stretching & foam roller work

Saturday, September 18, 2010 WOD

2010-09-17T14:26:00.000-07:00

Free 11:00am Session @ Arlington Heights High School Track!

We will spend most of the time discussing the workout and working on technique after a thorough warmup. Trainers will be on-site to help with proper form during...

"Fran"
(21-15-9)
95 lb Thruster
Pullups

Post time to comments

Video: Jason Kaplan -- sub 2 min Fran
(Note: He is using a med-ball and thrusters aren't below parallel. But it's still pretty dang impressive!)

Friday, September 17, 2010 WOD

2010-09-16T18:34:00.000-07:00

Link/Video : "A Brief History of Kettlebells"

WOD:
5 Rounds for time:
10 KB Power Clean to Overhead
30 Double-Unders

Post weight & time to comments
Compare to August 21, WOD

(5 on each hand, using 2 pood, 1.5 pood, 1 pood, or 20 lb KB)

Video: Advanced Lower Body Plyometrics
Check out DieselCrew.com for some interesting videos and information. I don't agree with everything they post but most if it is pretty decent. There is some really good info there on grip strength that is worth checkig out. Enjoy!

Thursday, September 16, 2010 WOD

2010-09-15T18:46:00.000-07:00

Warmup:
-Hip/Shoulder Mobility
-Dynamic Stretches (10 x 2 Front, Side, Back)
-Rolling Burpee Practice (10 Total)
-Inverted Burpee Variations

WOD:
100 Inverted Burpees for time

Post time to comments

-add in a HSPU for more difficulty

Wednesday, September 15, 2010 WOD

2010-09-14T20:17:00.000-07:00

"Cindy"
Max rounds in 20 min:
5 Pullups
10 Pushups
15 Squats

Post rounds to comments
-rings or treebranch for pullups
-----------------------------
Tabata Situps
Stretch

Tuesday, September 14, 2010 WOD

2010-09-13T19:11:00.000-07:00

10 x 200m Run
(Recovery time = 200m Run time x 5)

Post times to comments
---------------------------------------
-Bring a stopwatch if you have one.
-Not running the hill, don't worry.
-----------------------------------
15 min of stretching after

Monday, September 13, 2010 WOD

2010-09-12T18:25:00.000-07:00

Meet at the bottom of the hill...

Warmup:
20 Inverted Burpees
20 Turkish Get-Ups w/Plate

More plate fun...

For time:
100 Pushups
50 Squats
Weighted Hill Run
50 Situps
100 Double-Unders

Post time to comments

-(Use a 45, 35, 25, or 10 lb plate for all exercises except double-unders. Fun times!)

Saturday, September 11, 2010 WOD

2010-09-10T17:18:00.000-07:00

11:00am Fun times @ Tillery Park!
(South on Forest Park from I-30, take a right on Huntington)

Warmup:
-lots of lifting technique work

WOD: (note: If it is raining a backup wod will take place)
"Grace"
135 lb Clean and Jerk
30 Reps for time

Post time to comments

-yes, I am making you do full squat cleans

Friday, September 10, 2010 WOD

2010-09-09T20:25:00.000-07:00

Warmup:

3 rounds...

10 Reverse Pushups

5 Get-Ups

Sansom Stretch (20 sec each side)

Skill:
False Grip Ring Extension Holds

WOD:
100 Ring Pullups (Chest to ring, or chin above?)

Post method and time to comments
---------------------------------------------
Post wod fun...
Tabata Box Jumps

Post lowest round to comments

Thursday, September 9, 2010 WOD

2010-09-08T21:42:00.000-07:00

Skill: 10 min of practice on KTE, V-up, Skin the Cat, or Back Lever...depending on ability.
-------
WOD:
4 Rounds for time...
25 Ring Dips
400m Run

Post time to comments
------------------------------
What's in store for Saturday...hint, hint...

Video: 225 lb "Grace" with Rob Orlando in 7:57
(Choices will be standard, or various heavy versions of "Grace.")

Wednesday, September 8, 2010 WOD

2010-09-07T20:11:00.000-07:00

Meet at the top of the hill!

WOD:
For time:
150 Double-Unders
100 Squats
75 Situps
50 HSPU
25 Burpees

Post time to comments
-Compare to June 9, 2010 WOD

Tuesday, September 7, 2010 WOD

2010-09-06T14:58:00.000-07:00

No 5:45pm session due to some severe weather alerts!

Warmup:
-Dynamic Stretches
-Hip/Knee mobility
-Gastrocnemius/Soleus warmup
--------------------------------------
Run 5k for time

Post time to comments

-meet at the bottom of the hill

Monday, September 6, 2010 Free Session @ Arlington Heights Track

2010-09-05T17:10:00.000-07:00

11:00 Complimentary Session @ Arlington Heights High School Track

Arlington Heights High School
4501 West Freeway, Fort Worth, TX 76107
(Corner of Hulen St. and I-30, across from Central Market)
Please call me if you need directions!

There will be no 6:30am/5:45pm sessions today. Instead, join us for some fun times at Arlington Heights at 11am.

"The King"
Max rounds in 30 min:
5 Power Clean to Overhead 185 lbs
10 Chest to Bar Pullups
15 Walking Lunges

Post rounds to comments

-20 min version will be offered.
-Trainers will be onsite to coach form before wod.

Free 11:00am Session on Monday @ Arlington Heights Track!

2010-09-04T18:58:00.000-07:00

Holiday schedule this Monday. There will be no 6:30am or 5:45pm session. Instead, come join us for a session at Arlington Heights Track at 11am. This will be a free session and open to anyone interested. Please contact me if you have any questions. The workout will be posted on Sunday. Hope everyone has a great weekend.
-- KB

Saturday, September 4, 2010 WOD

2010-09-04T00:15:00.000-07:00

Tillery Park Session!
(Head South from I-30, take a right on Huntington)

Warmup:
Rolling Burpee/Cartwheel/Roundoff practice
-----------------------------------------------
WOD:
"Fun with Plates!"
For time:
100 Weighted Pushups
Weighted Lap
100 Overhead Lunges (arms locked!)
Weighted Lap
100 Situps (feet anchored)
Weighted Lap

Post time to comments
Compare to August 14, 2010 WOD

Friday, September 3, 2010 WOD

2010-09-02T17:36:00.000-07:00

"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16)

Thursday, September 2, 2010 WOD -- No 6:30am Session!

2010-09-01T20:15:00.000-07:00

No 6:30am Session due to weather!

Even Jackie Chan hates burpee-broadjumps!

Video: Jackie Chan's backwards roll to handstand pushups

-Headstand to Handstand practice

For time:
Burpee-Broad Jump the Radioshack Hill

Post time and total number to comments

Video: Proper Burpee-Broadjump form
(From the good people at American Pakour)-------------------------------------------
20 min of stretching

Rest up for Friday & Saturday!

Wednesday, September 1, 2010 WOD

2010-08-31T18:46:00.000-07:00

Warmup:
-Bridges
-Light run

3 rounds...
5 Rotations
10 OHS
15 Overhead Lunges
---------------------
"Annie"
(50-40-30-20-10)
Double-Unders
Situps

Post time to comments

-anchored situps

Tuesday, August 31, 2010 WOD

2010-08-30T18:42:00.000-07:00

"Conjunction junction, what's your function?"

5-5-5-5-5 Weighted Ring Dips

Post loads to comments

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

10 x 30sec Hill Sprints, All out Efforts.

30sec rest at top before descending hill easy, "walk if needed".

Rest 1min at the bottom of the hill before the next sprint.

Monday, August 30, 2010 WOD

2010-08-29T21:10:00.000-07:00

We have a great week ahead of us! Lots of fun planned.

Meet at the top of the hill...

(21-18-15-12-9-6-3)
HSPU
Box Jumps
Double-Unders (x2)

Post time to comments

-Advanced goal = sub 15
-Intermediate goal = sub 20

Saturday, August 28, 2010 WOD

2010-08-27T21:16:00.000-07:00

Tillery Park Session! Free Session open to anyone!
(Head South from I-30 on Forest Park, take a right on Huntigton.)

Warmup:
KB Snatch Practice
-----------------------
10 Rounds for time:
10 KB Snatch
10 Ring Dips
10 Pullups

Post time to comments
-----------------------------
Weighted Run Race
3 laps for time

Friday, August 27, 2010 WOD

2010-08-26T19:36:00.000-07:00

If you missed the strength session yesterday you may make it up today!

WOD:
400m Walking Lunge

Post steps and time to comments

-Goal is under 15 min

Thursday, August 26, 2010 WOD

2010-08-25T20:26:00.000-07:00

Make-up session
(Pick a missed wod and go crazy!)

or...

Strength Day!
5 sets of each, for max reps:
KB Mil Press
KB Push Press
KB Push Jerk

Post weight and reps to comments
----------------------------------------------------------------------------
-This is not a single arm session, lots of sharing will be going on.
-At least a 1-2 min break between sets.
-I will have options from 20-70 lb KBs.

Wednesday, August 25, 2010 WOD

2010-08-24T17:26:00.000-07:00

Benchmark day!

"Helen"
3 Rounds for time:
400m Run
21 KB Swings (1.5 pood)
12 Pullups

Post time to comments
--------------------------------
Tabata Fun!

Tuesday, August 24, 2010 WOD

2010-08-23T20:26:00.001-07:00

Inverted Pullup 5 x max reps
---------------------
Max rounds in 20 min:
10 Ring Pushups
20 Situps

Post time to comments

Tuesday, August 24, 2010 WOD

2010-08-23T20:22:00.001-07:00

Weighted Pullups 5x5
---------------------
Max rounds in 20 min:
10 Ring Pushups
20 Situps

Post time to comments

Monday, August 23, 2010 WOD

2010-08-22T19:52:00.000-07:00

10 Minutes of gymnastics practice...
-Handstands/Cartwheels/Roundoffs/Bridges/Kipups/etc...
----------------------------------------------------------
WOD:
From the main site (a few years back)...

3 Rounds for time:
50 Double-Unders
75 Squats

Post time to comments

Saturday 11am Complimentary Session @ Lululemon Athletica Showroom!

2010-08-20T09:28:00.000-07:00

Who is ready for some functional training?!

Join us at Lululemon's Fort Worth Showroom. All are welcome and encouraged to participate!

2200 West 7th Street, Suite 104

Fort Worth, TX, 76102

Warmup:

4 Rounds of...

5 Rotations

10 OHS

15 Lunges

Skill Work:

-30 solid reps of Squat Snatch

(only count the decent ones)

-KB Clean & Jerk form

WOD:

5 Rounds for time:

10 KB Power Clean to Overhead

30 Double-Unders

Post time to comments

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

Tabata Squats

Friday, August 20, 2010 WOD

2010-08-19T19:43:00.001-07:00

It's been a year and two days since we last did this one. Goal is under 10 min...
150 Burpees for time

Post time to comments

Thursday, August 19, 2010 WOD

2010-08-18T21:29:00.000-07:00

Meet at top of the hill...

5 Rounds for time:
20 HSPU
20 Box Jumps
Run Down/Run Up

Post time to comments
------------------------------
15-20 min stretch after & foam roller

Wednesday, August 18, 2010 WOD

2010-08-17T21:13:00.000-07:00

Parkour Warmup:
-Kong Vault and obstacle course

WOD: Midline Strength Craziness
(21-18-15-12-9-6-3)
KTE
Skin the Cat
Situps

Post time and method to comments

-Use a treebranch, or rings
------------------------------
Bottom to Bottom Tabata Squats!

Tuesday, August 16, 2010 WOD

2010-08-16T18:27:00.000-07:00

150 Pushups or 100 Games-Style Pushups for time
400m Run @ each rest

Post method & number of sets/runs to comments

(20 minutes of stretching after wod)

Monday, August 16, 2010 WOD

2010-08-15T21:26:00.000-07:00

Meet at the bottom of the hill...

For time:
50 Handstand Pushups
50 ft Walking Lunges
30 Pullups
50 ft Walking Lunges
50 Box Jumps
50 ft Walking Lunges
30 Burpees

Post time to comments

Saturday, August 14, 2010 Free Session!

2010-08-13T15:24:00.000-07:00

11:00 Free Session at Tillery Park!
-
-Click here for directions. Head South on Forest Park from I30, take a right on Huntington.
-Official address is 2200 Rockridge Terrace
-Free Session open to anyone!

"Fun with Plates!"
For time:
100 Weighted Pushups
Weighted Lap
100 Overhead Lunges (arms locked!)
Weighted Lap
100 Situps (feet anchored)
Weighted Lap

Post time to comments

(45 lb plate for men/25 lb plate for women)
(50 reps for beginner/75 reps for intermediate/100 reps for advanced)
-------------------------------------------------------
-Plate Farmer Carry

Friday, August 13, 2010 WOD

2010-08-12T16:08:00.000-07:00

Meet at the bottom of the hill!

Warmup:
Shoulder Warmup/Handstand practice
10-15 min of skillwork on the rings

WOD:
30 Muscle-Ups for time

Post time to comments

-mods will be offered for dips
----------------------------------
Tabata Situps after

Thursday, August 12, 2010 WOD

2010-08-11T18:22:00.000-07:00

-Dynamic Stretches
-Light Running

Dead Hang Pullups
(5 sets of max reps/1 min rest in between)
-------------------------------
WOD:
Max rounds in 20 min:
35 Squats
25 Pushups

Post rounds to comments

Compare to May 3, 2010 WOD

Stretching & Foam Roller after

Wednesday, August, 11, 2010 WOD

2010-08-10T20:29:00.000-07:00

Partner Session!!

Skill:
-Dynamic stretch
-Handstand practice

Warm up:
Practice the following:
Med ball clean
Ball slams
Partner toss

WOD "Med-Ball Madness"
With a partner complete three rounds for time of:
30-ball tosses
40-ball slams
50-wall ball shots
60-med ball cleans

Overtime:
More med ball craziness!!

Post your time and name of your partner to comments.

Tuesday, August 9, 2010

2010-08-09T20:09:00.000-07:00

Warm-Up
Press
Push Press
Push Jerk

WOD
"KB Fran Sprints"
Pull-ups 21, 15, 9
KB thrusters (21 left, 21 right, 15, 9) Men 1.5 pood
150 yrd sprints

Monday, August 9, 2010 WOD

2010-08-08T21:26:00.000-07:00

Warm-up
Dynamic warm-up
Speed ladder

WOD
Sprints(working on power)
6-60's
5-50's
4-40's
3-30's
2-20's
1-10

August 7, 2010, WOD

2010-08-06T18:16:00.000-07:00

Meet at Arlington Heights High School off Hulen!

Warm-up
Medicine Ball Cleans
Ball Slams

WOD
25burpees
50 boxjumps
75 situps
100 double unders
75situps
50 boxjumps
25 burpees

Medicine Ball fun after!!

Friday, August 6, 2010 WOD

2010-08-05T16:31:00.000-07:00

Meet at the bottom of the hill for:

Warm Up-
TGU Form
KB Snatch Form

WOD
5 Rounds for time of:
10-Ring Dips
20-Arm KB Snatch (10 each arm)
30-Double Unders

Guys weight 55lbs
Girls 35lbs

Ring L-sit holds after!

Thursday, August 4, 2010 WOD

2010-08-04T19:54:00.000-07:00

Ashleigh is teaching 6:30am and 5:45pm so come do a WOD with her!

Meet at the top of the hill for:

Warm up:
Mobility stretches
OHS form
Snatch form

WOD:
21-18-15-12-9-6-3
Hill Run
OHS
Inverted Burpees

Each time you run up and or down you will be completing a set.
For example:run up the hill and do
21OHS
21Inverted Burpees

Run down the hill
18 OHS
18 Inverted Burppees

and so on until you reach 3. So your PVC pipe will be your best friend, because you will be taking it up and down the hill each time.

See you there! Don't forget you can bring friends to try a complimentary class out anytime.

Wednesday, August 4, 2010 WOD

2010-08-03T18:52:00.000-07:00

Warmup:
3 Rounds on each hand:
5 KB Snatch
5 KB Flip

WOD:
Max rounds in 20 min:
(Change hands each round)
KB Single Arm Hang. Squat Clean to Overhead 5 reps
KB Half Get-Ups 10 reps
KB Weighted Run 100m

Post time and weight to comments

Tuesday, August 3, 2010 WOD

2010-08-02T20:36:00.000-07:00

Meet at the top of the hill!

Warmup:
Running and Climbing

WOD:
3 Min Pullups
3 Min Pushups
3 Min Situps
3 Min Squats
2 Min Pullups
2 Min Pushups
2 Min Situps
2 Min Squats

3 Min Handstand Hold

Post rep count of each to comments

-If you missed yesterday's wod and would like to make it up you are welcome

Monday, August 2, 2010 WOD

2010-08-01T20:47:00.000-07:00

Tuition for this month is due! Fees are $100/month for monthly unlimited training. Please have payment in during first 5 days of the month. Be sure and let your friends know that they can come in and try out a session at any time!

-Dynamic Stretches/Gymnastics Warmup
-Technique work on Cleans

WOD:
100 HSPU for time
(30 Walking Lunges each rest)

Post time to comments
(Modifications will be offered)

Saturday, July 31, 2010 WOD

2010-07-30T20:58:00.000-07:00

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

2010-07-29T21:29:00.000-07:00

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

2010-07-28T19:14:00.000-07:00

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!

2010-07-28T09:27:00.000-07:00

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

2010-07-27T20:44:00.000-07:00

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

2010-07-26T17:46:00.000-07:00

-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

2010-07-25T18:30:00.000-07:00

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

2010-07-23T16:26:00.000-07:00

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

2010-07-23T06:29:00.000-07:00

Friday, July 23, 2010 WOD

2010-07-22T20:37:00.000-07:00

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

2010-07-21T18:58:00.000-07:00

-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

2010-07-20T18:46:00.000-07:00

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

2010-07-19T21:42:00.000-07:00

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

Post time to comments

Monday, July 19, 2010 WOD

2010-07-18T20:38:00.000-07:00

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

2010-07-16T18:27:00.000-07:00

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

2010-07-15T22:32:00.000-07:00

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

2010-07-14T17:28:00.000-07:00

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

2010-07-13T20:49:00.000-07:00

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

2010-07-12T15:09:00.001-07:00

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

2010-07-11T18:47:00.000-07:00

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

2010-07-09T10:03:00.000-07:00

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

2010-07-08T22:12:00.000-07:00

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

2010-07-07T19:42:00.000-07:00

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

2010-07-06T17:44:00.000-07:00

-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

2010-07-05T19:56:00.001-07:00

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

2010-07-04T09:15:00.000-07:00

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

2010-07-02T19:32:00.000-07:00

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

2010-07-01T19:17:00.000-07:00

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!

2010-07-01T19:11:00.001-07:00

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!

Thursday, July 1, 2010 WOD

2010-06-30T21:39:00.001-07:00

"Lone Wolf"

10 Rounds for time:

KB Clean and Jerk 10 reps

KB Swing 15 reps

KB Waiter Lunge 20 reps

Post rounds and KB weight to comments

(10 reps Clean & Jerk = 5 right/5 left)

(20 reps Waiter Lunge = 10 right/10 left)

(1.5 pood is recommended weight)