Tuesday, April 14, 2009 WOD

Workout:
Max rounds in 20 min of the following:
Bodyweight Bench Press 10 reps
30' Rope Climb

Post number of Bench Press reps each set and total number of rope climbs.
------------------
Crazy Ab-Circuit
3 rounds of the following:
15 KTE
10 Situps
5 Inverted Burpees (no hands on situp)
1 Turkish Get-up (one rep on each arm with as much weight on bar as you can manage)
-------------------
Advanced Class:
5k and Ab-Circuit...with possibly more fun as well.

Monday, April 13, 2009 WOD

7 Rounds for time of:
15 Pullups
25 Squats

Saturday, April 11, 2009 WOD

10:00 Advanced Session:
Military Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
--------------------------
11:00 Regular Session:
Radioshack Hill Workout!

Max rounds in 20 min of...
30 Box Jumps
30 Elevated Pushups
Run Down/Up Hill

Social Gathering and Monthly Payment

Greetings all! I hope everyone has had and exciting week. Just as a reminder, please make sure you get your monthly payments in soon. Quite a few people seem to be missing payment this month.

On a side note, GSX is having a social gathering next Friday. Other affiliates will be present so let's get together to support CrossFit in our community. Here is a copy of what was posted under the comments section by GSX...

"The weather is nice again in Texas, and it's time to start firing up the grill at GSX. Join us Friday, April 17th, at 6PM. You bring the meat, we'll supply the heat. And a few other goodies."

Friday, April 10, 2009 WOD

-Group Warmup

Team Session:
Max rounds in 20 min:
10 Pullups
20 Pushups
30 Box Jumps

(Partner runs on the track until you finish the round)

Post number of rounds completed individually, and as a team.
------------------------------------------------------
Video: Rob Miller and kipping Handstand Pushups.
"Mary" at 7k elevation
(Shows a great alternative to the standard HSPU if they are giving you trouble.)

Thursday, April 9, 2009 WOD

All of the regular classes missed out on this one last time...so here we go...

"Heather's Birthday Workout"--Revisited
29 Front Squat 135 lbs
400 m Row or Run
-----
29 HSPU
400 m
-----
29 Hang Squat Clean 135 lbs
400 m
-----
29 Front Squat 95 lbs
400 m
-----
29 HSPU400 m
-----
29 Hang Squat Clean 95 lbs
400m

Wednesday, April 8, 2009 WOD

"Por ti volaré"
Max rounds in 20 min of:
225 lb Deadlift 10 reps
Inverted Burpees 10 reps
Run up/down steps

Post number of rounds completed
compare to December 3, 2008
---------------------------------
Advanced Session:

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments

Tuesday, April 7, 2009 WOD

"Derelict"
Complete the following for time:

21 Pullups
3 HSPU
1 Rope Ascent
-----
18 Pullups
6 HSPU
1 Rope Ascent
-----
15 Pullups
9 HSPU
1 Rope Ascent
-----
12 Pullups
12 HSPU
1 Rope Ascent
-----
9 Pullups
15 HSPU
1 Rope Ascent
-----
6 Pullups
18 HSPU
1 Rope Ascent
-----
3 Pullups
21 HSPU
1 Rope Ascent
-------------------------------------
Advanced Session:
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.

Monday, April 6, 2009 WOD

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Overhead Squatting Safely Video
-----------------------------------
Kipping Pullup Concepts Video

Saturday, April 4, 2009 WOD

10:00 Advanced Session:

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.
-----------------------------
11:00 Regular Session:
Max rounds in 20 min of...
5 DB Squat Cleans (25-55 lbs)
10 Pushups
1 lap farmer carry