Thursday, December 31, 2009 WOD

11:30 Session Only Today!

"2010"
6 Rounds for time:
Row or Run 300m
3 Rack Split Jerk (185/135)
7 Atomic Situps
25 Double-Unders

Post time to comments
-----------------------
-adds up to 2010 total.
-3 regular jumprope for each double-under.

Holiday Schedule!

Thursday, New Years Eve:

11:30 am only

New Years Day:

No Classes !

Wednesday, December 30, 2009 WOD

"Tropic Thunder!"

50 Thrusters (135 lbs)

50 Pullups (chest to bar)

50 KTE

----------

30 Hanging Power Cleans (135 lbs)

30 Pullups (chest to bar)

30 KTE

----------

20 Push Press (135 lbs)

20 Pullups (chest to bar)

20 KTE

Post time to comments

Tuesday, December 29, 2009 WOD

Power Snatch:
10 minutes to find 1 RM

Post heaviest lift to comments
----------------------
Max rounds in 20 min:
*Bodyweight Bench Press 10 reps
30' Rope Climb

Post number of rounds completed to comments
---------------------
Tabata Fun after wod

Monday, December 28, 2009 WOD

"Diane"
(21-15-9)
Deadlift 225 lbs
HSPU

Post time to comments
----------------
For fun:
Deadlift carry 1x
Dead hang pullups 10 reps

Saturday, December 26, 2009 WOD

10:00 Advanced Session:
from the main site...

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

11:00 Regular Session:
For time:
(21-15-9)
Wall Ball Shots
Box Jumps
Double Unders

Post time to comments

Thursday, December 24, 2009 WOD

9:00 am Session Only Today!

"12 Days of Christmas"

For time:
12 Power Cleans
11 KB Swing (2 p00d)
10 Front Squats
9 Inverted Burpees
8 Wall Ball Shots
7 HSPU
6 Stair Climbs
5 Muscle-Ups
4 Push Press
3 OHS
2 Thrusters
1 Rope Climb

Post time to comments

-all barbell exercises with 185 lbs.

Wednesday, December 23, 2009 WOD

Rooftop Session!!!

Max rounds in 30 min:
Single Arm DB Snatch (75 lb) 5 reps
Waiter Lunge (75 lb)
Waited Laps (75 lb)

-No resting between on transition from snatch to waiter lunge.
-Alternate hands each round.

Post total completed rounds to comments

Christmas Eve. Class!

9:00 am Thursday, December 24 Christmas Eve

Tuesday, December 22, 2009 WOD

"Chelsea"

Perform a round on the minute. Goal is 30 rounds.

5 Pullups
10 Pushups
15 Squats

Post total rounds/minutes successfully completed

Monday, December 21, 2009 WOD

Squat Clean 1-1-1-1-1-1-1

Post loads to comments

Saturday, December 19, 2009 WOD

10:00 Advanced Session:

Max rounds in 20 min:
Power Clean 185 lbs 5 reps
Skin the Cat 5 reps

11:00 Regular Session:

Rooftop Session!

Friday, December 18, 2009 WOD

Warmup
5 Rounds:
2 Rolling Burpees
4 HSPU
6 Walking Lunges

Workout
"Fran"
(21-15-9)
Thrusters 95/65
Pullups

Post time to comments

-regular pullups today, no chest to bar!

Thursday, December 17, 2009 WOD

Technique Session:
-Deadlift
-Barbell Snatch

Will critique 10 minutes of each.
----------------------------------------
Max rounds in 20 min:
Row 500 meters
25 Turkish Get-ups (60 lb DB)

Post rounds to comments
(Alternate hands however you wish)

Wednesday, December 16, 2009 WOD

Floor to Overhead Anyway Possible
1-1-1-1-1-1-1
-------------
Partner Session:
50 Inverted Burpees
50 Chest to Bar Pullups

Post loads to comments & time to partner session

Black Belt Test!

This Friday, Jon Herron will be testing for 1st Degree Black Belt and yours truly will be testing for 5th Degree Black Belt. Anyone interested is welcome to come and watch the show. It will be a great night and means a great deal to me--19 years worth of work. The exam will most likely go till 9pm in the main PCA gymnasium. Call or email if you have any questions.

Friday, December 18 at 7:00pm

at

Pantego Christian Academy

2201 W Park Row Dr, Arlington, TX 76013

Tuesday, December 15, 2009 WOD

-Rolling and Fun Stuff

Technique:
Push Jerk
Squat Clean
---------------------
"Annie"
50-40-30-20-10 reps
Double Unders
Situps

Post time to comments

Monday, December 14, 2009 WOD

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

Friday, December 11, 2009 WOD

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

Post time to comments

-Fun on the rings after the workout

Thursday, December 10, 2009 WOD

10 Rounds for time:
10 Med Ball Squat Clean
10 Wall Ball Shots
10 Med Ball Slam

Post time to comments

-med ball exercises should lead into one another without resting.
-resting is termination of a round.

Advanced: add 10 burpees at end of each round

Wednesday, December 9, 2009 WOD

Strength:
Bench Press 5-5-5-5-5
Deadlift 10-10-10

Midline Stregth/Skill Development:
Overhead Figure 8

(Practice pullups/muscle-ups while waiting for space to do figure 8.)

Post thoughts/results to comments

Tuesday, December 8, 2009 WOD

Strength:
-50 slow and controlled pistols...25 each side
-50 dead hang pullups

Metcon:
Max rounds in 20 min:
10 Push Press 135 lbs
10 KB Swing 2 pood
10 Half Get-Up 45 lbs
Stair Run

Post rounds to comments

Compare to October 19, 2009.

-A good goal is 5 rounds.

Monday, December 7, 2009 WOD

Warmup:
-Handstand/rolling practice

"Isabel"
30 Barbell Snatches for time

-Use 135, 95, 65, bar, or stick.
-Full Squat today

Post weight and times to comments

Saturday, December 5, 2009 WOD

10:00 Advanced Session:

Front Squat 10-10-10
-------
Max in 15 min:
10 True Pushups
10 KTE
10 Double-Unders

Post rounds to comments
------------------
Tabata Treadmill Sprint
(12% Incline/Speed 7.5-10 mph)

Post speed used for all 8 rounds
---------------------------------
11:00 Regular Session:

Partner Session!
Max reps in 5 min of each w/partner...
Hang. Power Snatch
OHS
Situps
KB Swings

Post total reps to comments

Friday, December 4, 2009 WOD

From the main site, so don't blame me...

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds,

15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

After wod fun (optional)...
Tabata Barbell Plyo Squats
Tabata Weighted Pushups

Thursday, December 3, 2009 WOD

Technique Session!

-We will spend the whole day working on technique on various lifts. This is an important session. Making up a missed workout will not be allowed.

Wednesday, December 2, 2009 WOD

"Murph"
For time:
1 Mile Run
100 Pullup
200 Pushup
300 Squat
1 Mile Run

-Partition pullups, pushups, squats as needed. Daytime sessions will involve an outdoor run.
-Modifications will be offered.

Post time to comments

December 1, 2009 WOD

Power Clean to Anyway Overhead 1-1-1-1-1-1-1

Post loads and methods to comments

Monday, November 29, 2009 WOD

Warmup:
3 Rounds:
5 Rolling Burpees
10 Pushups
15 Walking Lunges

-Practice Overhead Squats
----------------------------
Workout:
"Nancy"
5 rounds for time:
400m Run
15 OHS (95/65 lbs)

Post time to comments

Saturday, November 28, 2009 WOD

10:00 Advanced:

5 Rounds for time:
5 Right Leg Deadlift (135 lbs)
5 Left Leg Deadlift (135 lbs)
10 True HSPU

Post time to comments

-For Single Leg Deadlift, use 135, 95, 65, or bar.
-Strict and controlled movement.
----------------------------------
11:00 Regular Session:

100 Pullups for time
(30 Situps for each rest)

Post time and number of situps to comments

Friday, November 27, 2009 WOD

Radioshack Hill!

"Turkey-Burner"
5 Rounds for time:
50 Squats
Uphill Sprint
30 Double-Unders

Scaling will be optional
(Tabata Box Jumps after the wod...possibly)

Post time to comments

Wednesday, November 25, 2009 WOD

"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Squat Clean (135 lbs)

Post time to comments

Tuesday, November 24, 2009 WOD

Deadlift 1-1-1-1-1-1-1

Post loads to comments

Monday, November 23, 2009 WOD

Dead Hang Pullups
(5 sets of max reps)

Post total number to comments
----------------------------------
Max rounds in 20 min:
10 HSPU
20 Walking Lunges
30 Double Unders

Post rounds to comments

Saturday, November 21, 2009 WOD

10:00 Advanced Session:

-Muscle-Up Practice

(21-15-9)
One Arm (right) DB Thrusters 50 lbs
One Arm (left) DB Thrusters 50 lbs
Pull Ups

Post times to comments.
---------------------------
11:00 Regular Session:

Rooftop Fun...
Max rounds in 20 min:
5 Getups
Single Lap Farmer Carry (heavy db's)

(each rest on farmer carry earns you 10 burpees after wod)

Post weight and total rounds to comments

Friday, November 20, 2009 WOD

On the minute!
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*Every failure earns you 5 dead-hang pullups after wod.

Post weight and number of pullups to comments.
Compare to October 13, 2009 WOD.
----------------------------------------
-Team KTE competition!

Thursday, November 19, 2009 WOD

150 Pushups for time

(Run up stairs x 2 for each rest)

Post time to comments

Wednesday, November 18, 2009 WOD

Warmup:
Official CrossFit Warmup

Workout:
Run 5k

Post time to comments

(10 min of stretching after the run)

Tuesday, November 17, 2009 WOD

Bench Press 5-5-5-5-5
------------------------

For time:
(21-18-15-12-9-6-3)
35 lb. Dumbbell burpee/hang squat clean/thruster
Pull-ups

(The dumbbell burpee/hang squat clean/thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.)

Post time to comments.

Monday, November 16, 2009 WOD

It's Mark Flores' Birthday Workout! Celebrate while suffering!

Complete for time:
30 Burpees
1 L-Rope Climb
30 HSPU
1 L-Rope Climb
30 Weighted Pullups (50 lbs)
1 L-Rope Climb
30 Deadlifts (315 lbs)
1 L-Rope Climb

Post time to comments

Saturday, November 14, 2009 WOD

10:00 Advanced Session:

How many times can you take 185 pounds from ground to overhead in 10 minutes?

Post method, object, and reps to comments.
---------------------------------------------------
11:00 Regular Session:

Max in 20 min:
10 Burpees
10 Pullups
10 KTE (beginners do situps)

Post rounds to comments

Friday, November 13, 2009 WOD

"Totes Magotes"
(Partner Session! Find a buddy and go nuts.)

Complete for time with a partner:
100 HSPU
100 L-Pullups
100 Thrusters
100 Burpees

Post time and weight used on Thrusters to comments.

-Spot your partner on the HSPU and L-Pullups. Advanced individuals do HSPU freestanding and spot your partner's legs.

Thursday, November 12, 2009 WOD

Hey you! Prepare yourself.

Make-Up Day!
-If you have missed a workout this week today is your chance.

Otherwise, do 5-5-5-5-5 of whatever exercise you need the most improvement on.

Wednesday, November 11, 2009 WOD

Warmup:
10 Push Jerk
10 Overhead Squats (facing wall)
10 Pullups
Samsom Stretch (10 sec hold/2x each side)
-----------------
4 Rounds of:
800m Run

(rest as needed between efforts.)

Post time for each attempt to comments

Tuesday, November 10, 2009 WOD

Warmup:
-Practice Power Snatch and Full Squat Snatch

Workout:
Max rounds in 20 min:
155 lb Push Press 5 reps
50 lb Weighted Pullups 5 reps

Post rounds to comments

-10 minutes of mandatory stretching/foam roller work after wod.

Monday, November 9, 2009 WOD

Get ready...



















Warmup:
3 Rounds
HSPU max reps
Burpee-Broad Jump 8 reps (6 ft jump is ideal)

---Practice Full Squat Clean---

Workout:
"Elizabeth"
(21-15-9)
Clean 135 lbs*
Ring Dips

Post time to comments

*(Full squat clean is required)

Saturday, November 7, 2009 WOD

10:00 Advanced Session:
Warmup/Strength:
5 Mil Press
10 Ring Dips
15 True Pushups

Workout:
3 Rounds for time:
Row 500 meters
10 right arm KB power snatch 2 pood
10 left arm KB power snatch 2 pood
12 burpee pull ups

Post times to comments.

10-15 min of yoga/stretching after WOD.
--------------------------
11:00 Regular Session:

Tabata Day!
(20 sec on/10 sec off for 8 rounds)

Friday, November 6, 2009 WOD

For time:
50 Power Cleans (155 lbs)
50 HSPU
50 Pullups
50 Overhead Lunge (45 lb plate)
50 KTE
50 Double Unders

Post time to comments

Thursday, November 5, 2009 WOD

Makeup Session!
-If you missed a workout this week now is your chance.

Otherwise, here is your endurance session:
Choose one, and do all out max effort...

Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10

Post method and time to comments

Wednesday, November 4, 2009 WOD

Deadlift 5-5-5
Military Press 5-5-5

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

Post time to comments

Tuesday, October 3, 2009 WOD

Overhead Squat 10-10-6-6-3-3-3

Post loads to comments

Monday, November 2, 2009 WOD

100 Burpee-Pullups for time

Post time to comments

Friday, October 30, 2009 WOD

Costume WOD tomorrow!
Wear a costume for tomorrow's Halloween workout and go crazy.

"Insanity in Slow Motion"
21-18-15-12-9-6-3 reps:
135 lb Power Snatch
Chest to Bar Pullups

Post time to comments

Thursday, October 29, 2009 WOD

Active Recovery Session:
If you have been in every day this week, this is for you:
Tabata Row or Tabata Run
(20 sec on/10 sec off...8 rounds)
All out max effort

Posts distance and incline/speed if treadmill is used

-Foam Roller Work
-Stretching for 15 min.
--------------------------
Regular Session:
"Karen"
150 Wall Ball Shots for time

Post time to comments

Wednesday, October 28, 2009 WOD

4 Rounds:
5 Power Clean to Overhead
10 Back Squat
15 Pushups on Bar

Move through the triplet without resting. Any pause constitutes failure.
Increase weight and post heaviest load.

Rooftop Fun...
Max Lap Plate Carry in 20 min:
10 Burpees/20 Squats for each rest

Post weight and total laps completed to comments

Tuesday, October 27, 2009 WOD

-Take 15 minutes to find 1-rep max on Barbell Turkish Get-Up (both sides).

Run 5k for time

Post time to comments

Monday, October 26, 2009 WOD

Warmup:
5 Rounds of Cindy (5 pullup/10 pushup/15 squat)
-do lightweight deadlifts instead of squats.

Workout:
"Diane"
(21-15-9)
Deadlift 225 lbs
HSPU

Post time to comments
Heavy "Diane" is an option today. Post weight utilized.

5 Rounds:
10 KTE
15 Double Unders

-Turkish Get-up practice

Saturday, October 24, 2009 WOD

10:00 Advanced Session:

Strength:
Bench Press 5-5-5-5-5 (3 min rest in between)
Ring Dips 10-10-10-10-10 (1 min rest in between)

Power:
As many rounds as possible in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)

*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.

Post rounds completed to comments.
----------------------------------------
11:00 Regular Session:
150 Pushups for time
Run 5 laps for each rest

Post time to comments
Compare to September 3, 2009 WOD

Friday, October 23, 2009 WOD

Warmup:
5 rounds:
5 Powercleans 135 lbs
10 Double-Unders
Samsom Stretch 3x

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

Good 'morrow to you sir!

Post rounds to comments

Thursday, October 22, 2009 WOD

Makeup Session!

If you missed a workout this week, then today is your day to make it up.

Otherwise, come in and practice lifting technique and finish with a Tabata Rowing session.

20 seconds of rowing/10 seconds of rest for 8 rounds. This is an all-out max effort!

Wednesday, October 21, 2009 WOD

"Jason"

Complete the following for time:
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups

Post time and method to comments

-Modification for 1 muscle-up is 3 pullups/3 dips.
(Ex: 5 Muscle-Ups = 3 Pullups/3 dips for 5 rounds.)

Tuesday, October 20, 2009 WOD

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

Post loads and bodyweight

Monday, October 19, 2009 WOD

Front Squat 10-10-10-10

Post loads to comments
--------------------------
Max rounds in 20 min:
10 Push Press 135 lbs
10 KB Swing 2 pood
10 Half Get-Up 45 lbs
Stair Run

Post rounds to comments

Downtown CrossFit T-Shirts are in!

T-Shirts are now available! Please bring cash with you today if you have ordered so you can pick up your shirt/shirts. Thank you everyone.

Saturday, October 17, 2009 WOD

10:00 Advanced Session:

(21-15-9)
135 lb OHS
25 lb Oblique Barbell Rotations
Toes to Bar

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, October 16, 2009 WOD

100 Pullups for time
(3 laps around building for each rest)

-Advanced crew go chest to bar

Post time to comments

Thursday, October 15, 2009 WOD

Makeup Session/Endurance Session

Missed "Fran" this week? Then today is your lucky day! If you have been in three days already, then do the following...

-Practice lifting technique for 15 minutes (any 3 lifts of your choice)

Bike: 2x12 min, Rest 2 min Between intervals
Run: 2x10min, Rest 2 min Between intervals
C2: 2x7min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

Wednesday, October 14, 2009 WOD

-Practice Power Snatch and Regular Snatch for 10 minutes
-----------------
Deadlift 3-3-3-3
-----------------
Max rounds in 20 min:
10 HSPU
10 Ring Pushups
10 Box Jumps

Post rounds to comments

Tuesday, October 13, 2009 WOD

On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% - 85% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Post load and total rounds completed to comments.

Schedule Change

No more Tuesday 6am session!

I have been announcing this for a while. Please speak with me if you are interested in a Tues/Thurs 6am session. If enough interest remains then I will continue the classes.

Monday, October 12, 2009 WOD

It's that time again...

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

Post time to comments

Saturday, October 10, 2009 WOD

10:00 Advanced Session:

"Linda"
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift 1.5 x bodyweight
Bench Press 1 x bodyweight
Clean .75 x bodyweight

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

Radioshack Hill!

5 Rounds for time:
30 Box Jump
30 Pushups
Run down/Run up

Post time to comments

Friday, October 9, 2009 WOD

Max rounds in 20 min of:
55 lb DB Hang Power Clean and Press 6 reps
55lb DB Right Arm Waiter Lunge 6 steps
55lb DB Left Arm Waiter Lunge 6 steps
1 Legless Rope Ascent 25'

Thursday, October 8, 2009 WOD

"Randy"
75 lb Power Snatch
75 reps for time.

Post time to comments

Wednesday, October 7, 2009 WOD

-This one is from the main site. We have been working on pistols lately, so it's perfect...
-(Use a 1½ pood Kettlebell or 55 pound dumbbell for pistols)

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Post time to comments.

Tuesday, October 6, 2009 WOD

Power Clean 3-3-3-3
Or
Power Clean 1-1-1

Post loads and choice to comments
------------------------
5 rounds for time:
8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 Push Ups with hands rotated backwards

Post time to comments

Monday, October 5, 2009 WOD

Front Squat 10-10-10-10 reps
-------------------------------
Rooftop Session:
Max rounds in 20 min:
5 Get-Ups
10 Burpees
2 lap heavy db carry

Saturday, October 3, 2009 WOD

10:00 Advanced Session:

5 Rounds:
Bodyweight Bench Press (max reps)
Pullups (max reps)
Bodyweight Back Squat (max reps)

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

Parner Session!

3 Rounds for time:

3 laps on rooftop track

100 Barbell Thrusters

100 Situps

Post time to comments

Friday, October 2, 2009 WOD

Max rounds in 30 min of:
225 lb Deadlift 10 reps
45 lb Waiter Carry up steps
HSPU 10 reps
45 lb Waiter Carry down steps

Post rounds to comments
--------------------------------
-HSPU take place on the roof
-Alternate hands each round for waiter carry

Thursday, October 1, 2009 WOD

Makeup Session...
-If you missed a wod this week then today is your day.

Post your workout and results to comments

Otherwise, do the following:
"Thom"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
1 minute on, 20 seconds off for 18 rounds (60:20x18)
50 Burpees after the final 1 min Interval.
Maintain fastest pace possible per 1 min interval.

Post distance to comments

Wednesday, September 30, 2009 WOD

"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

Post time to comments

Tuesday, September 29, 2009 WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Monday, September 28, 2009 WOD

Warmup:
10-9-8-7-6-5 HSPU
5-6-7-8-9-10 Pullups

(10 HSPU, 5 Pullups, 9 HSPU, 6 Pullups...)
-----------------------
Workout:
(21-15-9)
185 lb Hang Power Clean
KTE

Post time to comments
------------------------
1-Mile Run for time

Saturday, September 26, 2009 WOD

No 10:00 or 11:00 session today...

Fight Gone Bad!!!

9:00 am at Luke's Locker. Register at fgb4.org

Friday, September 25, 2009 WOD

Happy Birthday to Curt who is still in Seattle!

Max rounds in 20 min:
135 lb Thruster 5 reps
Pullups 10 reps
Lunges 15 reps

Post time to comments

-more fun after!

Thursday, September 24, 2009 WOD

Military Press 1-1-1-1-1

Post loads to comments

"Annie"
50-40-30-20-10 reps
Double-Unders
Situps

Post time to comments

Wednesday, September 23, 2009 WOD

(21-15-9)
135 lb Overhead Squat
Burpees
*Legless Rope Climb

Post time to comments

Compare to Advanced Session June 13, 2009.
(*1 rope climb/2 rope climbs/3 rope climbs)

Tuesday, September 22, 2009 WOD

Weighted Pushups
10-10-10-10-10

Post loads to comments
------------------
1-Mile Uphill Run
25 Burpees each rest

Post incline, speed, and burpees to comments

(speed and incline on treadmill must remain constant. Touching the handles or posting feet earns you burpees.)

Fight Gone Bad IV Update!

FGB IV will take place at Luke's Locker on 7th St at 9am. Call or email me if you have any questions.

Monday, September 21, 2009 WOD

1. Weighted Pullups
-Use 20 min to find out single rep max.

Post weight to comments
---------------------------
2. 5 rounds for time:
5 Power Cleans 185 lbs
20 Double Unders

Post times to comments.

Saturday, September 19, 2009 WOD

10:00 Advanced Session:

Spend 20 min to find your max weight on a down/back farmer carry. Then...

100 HSPU for time
10 Pullups for each rest

Post time and total number of pullups
----------------------------------
11:00 Regular Session:

150 KB Swings for time
5 laps for each rest

Post time and total number of laps

Friday, September 18, 2009 WOD

Partner Session!

Thursday, September 17, 2009 WOD

5 Rounds for time:
95 lb Push Press 15 reps
400m Run

Post time to comments

Compare to March 31, 2009.
-you may row instead of running.

Schedule Update!

No more 2:00pm advanced sessions effective immediately! Schedule conflicts has forced most participants of this class to start attending other sessions. If there is a demand for this class then I will gladly bring it back. If anyone has any questions feel free to contact me.

Wednesday, September 16, 2009 WOD

(21-15-9)
135 lb Front Squat
Barbell Plyometric Squat
Lunges
3 laps

Post time to comments.

Tuesday, September 15, 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.

Monday, September 14, 2009 WOD

30 Muscle-Ups for time
(or 120 dips/120 pullups)

Post method and time to comments

Saturday, September 12, 2009 WOD

10:00 Advanced Session:
3 rounds for time:
Row 500 meters
10 right arm KB power snatch 2 pood
10 left arm KB power snatch 2 pood
12 burpee pull ups

Post times to comments.
--------------------------
11:00 Regular Session:
Max rounds in 20 min:
10 Pushups
10 Plyometric Squats
10 Situps

Post rounds to comments

Friday, September 11, 2009 WOD

5 Rounds for time:
20 Pullups
2 Laps

Post time to comments

(the laps will tack place on the rooftop track. That's a lot of stair running!)

Thursday, September 10, 2009 WOD

"Karen"
150 Wall Ball Shots for time

Post time to comments

(not everyone's favorite, but still an important workout)

Wednesday, September 9, 2009 WOD

"CrossFit Total"
Back Squat 1 rep
Military Press 1 rep
Deadlift 1 rep

Post total to comments

(After a sufficient warmup, you get 3 attempts at each exercise. Take the heaviest successful lift for each exercise and add up the total. Post results to comments.)

Tuesday, September 8, 2009 WOD

"Isabel"
135 lb Barbell Snatch
30 reps for time

Post time to comments

Video: Hanging Snatch Instruction...by Burgener
Video: The Three Pulls...by Burgener

Monday, September 7, 2009 Labor Day...No Classes!

No Classes Today Due to Holiday. See everyone tomorrow!

Saturday, September 5, 2009 WOD

10:00 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

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

Radioshack Hill!

5 Rounds for time:
DB Clean & Press
DB Swings
DB Uphill Sprint/Downhill Sprint

-Clean & Press/Swings must take place at bottom of the hill. Sprint uphill with the weights, and then back downhill to original starting position...this constitutes one round.

Post time and weight used to comments

Friday, September 4, 2009 WOD

Max rounds in 20 min:
5 HSPU
10 Deadlifts (225 lbs)
15 Pullups

(Advanced participants use heavier weight and go for 30 min)

Post weight and rounds to comments

Thursday, September 3, 2009 WOD

Rooftop Session!!!

150 Pushups for time
Run 5 laps for each rest

(Chest to floor on all pushups. You may rest in a full plank position. If knees or hips touch the floor then it does count as a rest.)

Post time and number of rest periods to comments

Wednesday, September 2, 2009 WOD

"Grace"
Clean & Jerk 135 lbs
30 reps for time

Post time to comments

(Today I will allow a power clean/push press or power clean/push jerk.)
------------------------
In the downstairs pool...

5 rounds of:

5 getups, swim 40m
10 pushups, swim 40m
15 squats, swim 40m

Post time to comments

Thursday 6am Session/Fight Gone Bad IV News

Thursday 6am session:

Thursday 6am class is cancelled starting this week! Tuesdays at 6am will continue as usual. If I can get a few people to commit to it then I may change my mind. Talk to me about possibilities. All the other classes are booming, so that's still good news. Keep up the great work everyone!

Fight Gone Bad IV:

Please register here if interested for Fight Gone Bad IV at GSX Athletics. Remember to sign up under "Downtown CrossFit." The fee for entry is a $25 donation for Prostate Cancer. It's a good cause and not a whole lot of money. You can donate more if you wish but the minimum is $25.

Tuesday, September 1, 2009 WOD

Front Squat 5-5-5-5-5
*10 Burpees immediately after each set

Post loads to comments

(*Try to perform the 10 burpees in a row with no rest. Failure to do 5 reps on the Front Squat does not count as a set.)

Monday, August 31, 2009 WOD

"Eva"
5 rounds for time:
800m Run
30 KB Swing, 2 pood
30 Pullups

Post time to comments

Saturday, August 29, 2009 WOD

Ashley's Birthday Workout:

3 rounds of the following without dropping the bar:
Hang Power Clean
Push Press
Back Squat
Rack Jerk
OHS

(7 rounds for time of the progression)

Post weight and time to comments
-------------------------------------
11:00 Regular Session:
Rooftop Workout
10 Lap Farmer Carry
5 Burpees for each rest

Post weight used and total number of burpees

Friday, August 28, 2009 WOD

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

Post time to comments

Thursday, August 27, 2009 WOD

Active Recovery Session:
1.) Barbell Snatch practice
2.) 5-5-5-5-5 of any exercise for strength (skip any type of clean...hint hint)
3.) Foam Roller (work glutes, rhomboids, hamstrings, IT band, and quads.)

Post what exercise you picked and amount of weight lifted

Wednesday, August 26, 2009 WOD

Weighted Tabata Day!
(20 seconds of work/10 seconds of rest for each exercise):

Push Press
Box Jumps
Sumo Deadlift Highpull

-(5 min rest)-

Weighted Pushups
Goblet Squats
Burpees

Post weight and lowest reps achieved for each exercise.

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

Push Press weight and SDHP weight is 75 lbs for men / 55 lbs for women.
Pushup weight is a single plate...15, 25, or 45 lb plate.
Goblet Squat weight is a single dumbbell...45-100 lbs.

Tuesday, August 24, 2009 WOD

100 Overhead Lunges

Post weight and time to comments

Monday, August 24, 2009 WOD

"Happy Birthday Kristy!"
Let's all join together in wishing Kristy Krouse a happy birthday with...

5 Rounds for time of:
30 Pullups
30 Pushups
30 Box Jump

Post time to comments
-------------------------
Tabata Handstands

(can be scaled to 3 or 4 round versions depending on individual)

Saturday, August 22, 2009 WOD

10:00 Advanced Session:
Overhead Squat 3-3-3-3-3

Partner Session: (1 min rest in between)
3 min Pullups (max reps)
3 min Med Ball Toss (max reps)
3 min KTE (max reps)

11:00 Free Session:
5 Rounds for time...
20 Wall Ball Shots
Sprint
20 Pushups
Sprint
20 Box Jumps
Sprint
20 KB Swings
Sprint

Post time to comments

-Exercise stations will be set up at each corner of the exterior of the building. All-out sprint from one station to the next.
-3, 4, and 5 round versions will be offered depending on the individual

Friday, August 21, 2009 WOD

-Racked Position Stretch/Front Squat Practice

For Time:
(21-15-9)
135 lb Front Squat
Inverted Burpees
2 Laps around building

Post time to comments

Fight Gone Bad IV Challenge!

Downtown CrossFit V.S. GSX!
GSX will be hosting the Southwest Regional Fight Gone Bad Fundraiser on Saturday, September 26, 2009. Click here to register and please donate a minimum of $25/person for the cause. Bring your A game and represent the Downtown CrossFit crew. Thank you everyone for your support!

Thursday, August 20, 2009 WOD

Endurance Session/Makeup Session Day

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

FOUL if you slow more than indicated.

FOUL = 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

Wednesday, August 19, 2009 WOD

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

Post time to comments

(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.)
------------------------------
Aquatics Session:

1-Mile Relay!

Tuesday, August 18, 2009 WOD

"Diane"
(21-15-9)
225 lb Deadlift
HSPU

Post time and weight to comments

Monday, August 17, 2009 WOD

-Official CrossFit Warmup

150 Burpees for time!

Post time to comments

Saturday, August 15, 2009 WOD

10:00 Advanced Session:

All hail...

"The King"

Max rounds in 30 min:

185 lbs Floor to Overhead 5 rep

Pullups 10 reps

Lunges 15 reps

Post rounds and weight to comments.

Compare to July 24, 2009.

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

11:00 Regular Session:

Parner Session!

3 Rounds for time:

3 laps on rooftop track

100 Barbell Thrusters

100 Situps

Post time to comments

Friday, August 14, 2009 WOD

It's that time again...


"Nine Levels of Death"
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

-Please bring water and a towel!
-Try to complete in under 20 min.
-We will warmup with jogging, wall run/climb, and vaulting.

Thursday, August 13, 2009 WOD

(treadmill or row warmup...light pace for at least 5 min)

Max effort row or run for 9 minutes

Post distance to comments
-----------------------------------

"Annie"
(50-40-30-20-10)
Double Unders
Situps

Post time to comments

Wednesday, August 12, 2009 WOD

2 o'clock session meeting for pool session today as well!

Regular Classes:

Fight Gone Bad!!!
-5 stations of insanity...be there!

Posts total score to comments
--------------------------------
Aquatics Session and 2:00 Session:

Complete the following for time:
21-18-15-12-9-6-3
Thrusters
40m Swim (after each set of thrusters)

Post time and dumbbell weight to comments

Tuesday, August 11, 2009 WOD

(21-15-9)
225 lb Back Squat
Box Jump
KB Swing (1.5 pood)

Compare to July 15, 2009 WOD.
Post weight and load to comments

Schedule Change Reminder!

Please don't forget about the schedule change that goes into effect tomorrow! There is now a 11:30 and 12:30 class available every day. Hope everyone is ready for an exciting week!
---KB

Monday, August 10, 2009 WOD

Warmup:
Handstand rollout
Standing broad jumps

Workout:
Max rounds in 20 min:
15 OHS
10 KTE
5 HSPU

Post time and weight used to comments

Saturday, August 8, 2009 WOD

10:00 Advanced Session:

Power Snatch 1-1-1-1-1-1-1

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

"Angie"
Complete for time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Post time to comments

Friday, August 7, 2009 WOD

Team Session!

(This is an outdoor workout...bring good shoes and plenty of water!)

Find a partner and complete the following for time:

5 Rounds:
20 Med. Ball Tosses (stand 5 steps apart)
40 Wall Ball Shots
Run 1 Lap around building

Schedule Change (Effective Tuesday, August 11)

Classes have been getting quite crowded. As a result, I have decided to change the schedule on Tuesday/Thursday during lunch to make things better for everyone. The 11:30/12:30 classes will now occur every day of the week, making things a bit more consistent and allowing for more people.
Please do not forget that Ashleigh is now running some classes and is also taking orders for t-shirts. They are only $10 so don't miss out. Details on new t-shirts will be posted soon as well. Thank you everyone for your continued support! Downtown CrossFit happy-hour details coming soon as well.

Sincerely,
Kyle Brandt

Thursday, August 6, 2009 WOD

Rest Day!

(Today is a rest day if you have been in three days in a row. Come in for foam roller exercises and a CrossFit endurance session. Otherwise, make up a session you have missed from this week!)

Here are your options for the endurance session:

Bike: 3 x 5k with 2min recoveries. Best possible pace
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace
C2: 2 X 1200m with 2 min recoveries. Best possible pace.

Wednesday, August 5, 2009 WOD

"Mary"
Max rounds in 20 min:
5 HSPU
10 One-Legged Squat (alternating)
15 Pullups

Post rounds to comments
----------------------------
2:00 Advanced Session:

"Nate"
Max rounds in 20 min:
2 Muscle-Ups
4 HSPU
8 KB Swings

Post rounds to comments

Tuesday, August 4, 2009 WOD

Max rounds in 20 min:
Deadlift 5 reps (315 lbs)
Double Unders 10 reps

Post weight and time to comments
-------------------------------------
After the workout...
(10-9-8-7-6-5-4-3-2-1)
KTE
Situps
Burpees

Monday, August 3, 2009 WOD

It's time for everyone's favorite benchmark workout!
Rest up and hit this one hard...

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

Post time to comments

(Overhead fun after the workout)

Saturday, August 1, 2009 WOD

10:00 Advanced Session:

Max rounds in 20 min:
5 Power Snatch (155 lbs)
10 KB Swings
15 Pullups

Post loads and weight used to comments
------------------------------
11:00 Regular Session:

Rooftop Workout!

Max rounds in 20 min:
10 Hang Squat Clean and Press*
10 Dumbbell Swings
Run 3 laps

Post rounds and weight used to comments

*(Guys use 25-75 lbs/girls use 15-55 lbs

Friday, July 31, 2009 WOD

2009 CrossFit Games Deadlift Workout:

(1 Deadlift every 30 seconds. Increase the weight by 10 lbs and continue until failure. Post the final weight you manage to lift.)

Advanced:
Men's first lift = 315 lbs
Women's first lift = 185 lbs

Intermediate:
Men's first lift = 225 lbs
Women's first lift = 115 lbs

Beginner:
Men's first lift = 155 lbs
Women's first lift = 85 lbs

Thursday, July 30, 2009 WOD

5 Rounds for time:
Overhead Squat (max reps with 75% of bodyweight)
15 KTE
3 laps

Post time, weight used, and total reps achieved on OHS

Wednesday, July 29, 2009 WOD

9:00am Session:
5 Rounds for time:
5 Deadlift
10 Burpees

Post weight and time to comments
-----------------------

Regular Sessions:
Squat Clean 1-1-1-1-1-1-1

Post loads to comments

Tuesday, July 27, 2009 WOD

Tuesday 5:45 pm session begins today!!!

Happy Birthday Jason!

5 Rounds for time:
34 Push Press
34 Box Jumps
Run Up/Down Stairs

Post weight and rounds to comments

Monday, July 27, 2009 WOD

-Be sure and congratulate Ashley on her CrossFit certification!

"Barbara"
5 rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats

Post time to comments

Saturday, July 25, 2009 WOD

10:00 Advanced Session:
After 5 warmup sets...

Deadlift 1-1-1-1-1-1-1

Post loads to comments
--------------------------
11:00 Free Session:
(10-9-8-7-6-5-4-3-2-1 reps)
KB Swings
Stair run
1 lap on rooftop track

Post time to comments

Friday, July 24, 2009 WOD

"The King"

Max rounds in 30 min:

185 lb Floor to Overhead 5 reps

Pullups 10 reps

Walking Lunge 15 reps

(scale the weight accordingly)

Post time and weight to comments

Thursday, July 23, 2009 WOD

Run or Row 5k for time.

Post time to comments

Wednesday, July 22, 2009 WOD

No Aquatics Sessions Today!!!

Front Squats 21 reps
Run 400m
Front Squats 15 reps
Run 800m
Front Squats 9 reps
Run 400m

(adds up to 45 front squats and a 1-mile run. Use 135-225 lbs...scale as needed.)

Post time and weight to comments

Tuesday, July 21, 2009 WOD

Max rounds in 20 min:
*Bodyweight Bench Press 10 reps
30' Rope Climb

Post number of rounds completed to comments

*(Floor Press may be substituted if class is too large)
------------------------------------------------------
More Fun...possible Tabata
Rolling Burpees
KTE
Turkish Get-Ups

Monday, July 20, 2009 WOD

Today's workout was the final event in this year's CrossFit Games. Enjoy!

Complete for time:
15 barbells cleans (155/100lbs)
30 toes to bar
30 box jumps (24 inches)
15 muscle-ups*
30 push presses (40/25)
30 double-unders
15 thrusters (135/95)
30 pull-ups
30 burpees
Overhead walking lunges (45/25)

Post time to comments

*(women do 10 muscle-ups)

Saturday, July18, 2009 WOD

Tabata Session!

Pullups
Pushups
Situps
Squats

Friday, July 17, 2009 WOD

(21-18-15-12-9-6-3 reps)

Hanging Power Clean
HSPU
KTE

post time and weight used to comments

(recommended weight is at least 135 lbs/men...95 lbs/women.)
----------------------
more fun after wod!

Thursday, July 16, 2009 WOD

For Time:
Wall Ball Toss 40
Run 3 laps
Wall Ball Toss 30
Run 6 laps
Wall Ball Toss 20
Run 9 laps
Wall Ball Toss 10
Run 12 laps

Post time to comments

(Workout adds up to 100 Wall Ball Shots and a 1-mile run)

Wednesday, July 15, 2009 WOD

9:00am Beginner Session:

5 rounds for time:
5 KB press (each arm)
10 SDHP
15 KB swings
3 laps around track
-----------------------
Regular Sessions:
(21-15-9)
225 lb Back Squat
Box Jump
KB Swing (1.5 pood)

Post time to comments
-----------------------
Aquatics Session in the Big Pool!

Tuesday, July 14, 2009 WOD

100 Pullups for time

(A drop from the bar earns you 10 burpees immediately.)

post your time and total burpees to comments

Monday, July13, 2009 WOD

-1000m Row/Run

-3x Max rep HSPU (Rest 2 min between each attempt)

Tabata Deadlift
-20 seconds on/10 seconds off for 8 rounds. Your score is measured by the total number of reps achieved. I will make sure you choose a sensible weight and that your form looks good. Going the least bit too heavy will lead to serious regret.

(Goal with 315 lbs is over 50 reps)

(Goal with 225 lbs is over 100 reps)

Tabata Pushups

Post total number of reps achieved to comments.

Saturday, July 11, 2009 WOD

10:00 Advanced Session:
OHS 3-3-3-3-3

"The Volkswagen"
(21-15-9)
Bodyweight Bench Press
Pullups

post time and loads to comments
--------------------------------------
11:00 Regular Session:

Parner Session!
3 Rounds for time:
3 laps on rooftop track
100 Barbell Thrusters
100 Situps

post time to comments

Friday, July 10, 2009 WOD

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

OR

"Mary"
Max rounds in 20 min:
5 HSPU
10 One-legged squats (alternating)
15 Pullups

Choose one and go crazy. Post rounds completed to comments.

Thursday, July 9, 2009 WOD

4 Rounds for time:
400m Run
50 Squats

post time to comments

Wednesday, July 8, 2009 WOD

"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

Compare to March 16, 2009 WOD
-----------------------------------
Aquatics Session!
5 Rounds for time:
200m Swim
50 Squats

post time to comments

Tuesday, July 7, 2009 WOD

5 Rounds for time of:
225 lb Deadlift 10 reps
Farmer Carry
3 laps on track

(Farmer Carry is down and back with your deadlift bar. If the bar is dropped you must do 10 burpees. Advanced individuals can go heavier.)

Monday, July 6, 2009 WOD

(Since we did not have a workout on July 4, the following is in remembrance of our troops and our country's independence.)















"Josh"

For time:
95 lb Overhead Squat, 21 reps
42 Pullups

95 lb Overhead Squat, 15 reps
30 Pullups

95 lb Overhead Squat, 9 reps
18 Pullups

-------------------------------------
Advanced Session:
10-9-8-7-6-5-4-3-2-1 reps for time
Power Clean (75% of bodyweight)
Bodyweight Bench Press

Friday, July 3, 2009 WOD

Complete the following for time:
50 HSPU
10 Burpees
50 Power Clean (135/95)
10 Burpees
50 Deadlifts (135/95)
10 Burpees
50 Pullups
10 Burpees
50 Double Unders
10 Burpees

post time and total burpees to comments
(Advanced may use heavier weight)

No Saturday Classes!

No classes this Saturday! We will have classes tomorrow (Friday). I will post the workout tomorrow morning around 10 am. Be prepared to work hard and have a great time.

--KB

Thursday, July 2, 2009 WOD

Today is a two-for-one special!
Enjoy.

Clean 1-1-1-1-1 reps

post loads to comments

(21-15-9)
Wall Ball Shots
KB Swing
Double Unders

post time to comments

Wednesday, July 1, 2009 WOD

-Gymnastics Warmup

Workout:
5 Rounds for time:
400m Run
20 KTE

post time to comments

-stretch after the workout for 10 min
-------------------------------
Aquatics Session:
1-mile relay
-------------------------------
Advanced Session:
Front Squat 3-3-3-3-3-3
then...
100 Pullups for time

post front squat loads and pullup times to comments

Tuesday, June 30, 2009 WOD

"Derelicte"

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

Post time to comments and compare to April 7, 2009 WOD
------------------------------------------------------------
Advanced Session: Oh no!

"Kalsu"

On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.

Monday, June 28, 2009 WOD

Regular Session:

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

post loads to comments
Compare to June 8, 2009 WOD

3 rounds of max HSPU after thrusters
rest 2 min after each attempt...post reps achieved to comments
----------------------------------
Advanced Session:

Strength portion...
Squat 5x5 @ 90% of 5 RM
Press 5x2 (Heavy)

10 rounds of:
40 yard sprints

*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints

Saturday, June 27, 2009 WOD

10:00 Advanced Session:

CrossFit Football Total!

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above. *After warm-ups, 3 attempts are allowed.*Total must be done in the specified order.*Combine all 4 lifts to create CF Football Total



11:00 Regular Session:



Radioshack Hill!


3 Rounds:
Max Pushups 1 min
Uphill Sprint
Max Situps 1 min
Uphill Sprint
Max Squats 1 min
Uphill Sprint
Max Burpees 1 min
Uphill Sprint


(2 minute rest between rounds)

Advanced Class Policy!

Quick Reminder!

Please contact me prior to attending the advanced class. If you cannot complete the advanced workout as prescribed then you should attend the regular classes. This applies in particular to Saturday sessions. Only the 11am Saturday session is free and open to everyone. This is for safety reasons and for space issues. Thank you for your cooperation.

Kyle Brandt

Friday, June 25, 2009 WOD

Warmup:
1 Round of Cindy (bar/stick OHS instead of regular squats)
10 Barbell Snatch 95 lbs

1 Round of Cindy
8 Barbell Snatch 115

1 Round of Cindy
6 Barbell Snatch 135

Workout:
"Isabel"
135 lb Barbell Snatch
30 reps for time

compare to May 28, 2009 WOD

Thursday, June 25, 2009 WOD

Warmup:
400m Run
Practice Power Snatch
400m Run
Practice Overhead Squats

Workout:
Max rounds in 20 min of:
20 Pushups
15 Situps
10 Box Jumps

Post total number of rounds to comments section

Wednesday, June 24, 2009 WOD

It's the...

"Catalina Wine-Mixer!"

3 Rounds for time:
Power Clean/Anyway Overhead 10 reps
Ring Dips 20 Reps
KTE 30 Reps
Run 4 laps


post time and weight used to comments


(135 lbs...advanced use 155-185 lbs and go for 5 rounds)

Tuesday, June 23, 2009 WOD

Military Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

post loads to comments

Monday, June 22, 2009 WOD

Regular Sessions:
7 Rounds for time of:
15 Pullups
25 Squats

post time to comments
compare to April 13, 2009
------------------------------
Advanced Session:
5 Rounds for time of...
7 Deadlifts 315 lbs
21 Double Unders

post times to comments

Saturday, June 20, 2009 WOD

10:00 Advanced Session:

"The Mooch"
Max rounds in 15 min:
3 Back Squats (225 lbs)
6 Pullups
9 Pushups
---------------------
11:00 Regular Session:
Max rounds in 30 min:
10 Man-Makers
20 Goblet Squats
10 Burpees
1 Lap Farmer Carry

(Girls: 15-30 lb DBs)
(Guys: 20-40 lb DBs)

Friday, June 19, 2009 WOD

Mitzi's Bday Workout...

Complete for time:

15 Clean and Jerks 155 lbs
30 Chest to Bar Pullups

30 Double Unders

10 Clean and Jerks 155 lbs
20 Chest to Bar Pullups
30 Double Unders

5 Clean and Jerks 155 lbs
10 Chest to Bar Pullups
30 Double Unders

post time to comments

---(Clean and Jerk is a full Squat Clean and anyway overhead with 155. There will be many ways to scale this workout if needed)---

Thursday, June 18, 2009 WOD

Make-up/Active recovery session!

If you have missed a workout this week then come in and do it. Otherwise, come in for some active recovery/technique work and use the foam rollers.

If you need to do a strength session...

Power Clean 1-1-1-1-1-1-1

post loads to comments

Wednesday, June 17, 2009 WOD

Regular Session:
Workout 1:
21-15-9
95 lb SDHP
KB Swing
Burpees

-(rest at least 5 min)-

Workout 2:
Run 1 mile hill climb on treadmill for time.
Incline between 6-12%

post both workout times to comments
-------------------
Aquatics Session:
Max rounds in 20 min of:
5 Get-Ups (on each side...10 total)
15 Pushups
50m Buoy Swim (down & back)
-------------------
Advanced Session:
"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle-Ups
135 lb Hang Squat Clean 10 reps


post time to comments

Tuesday, June 16, 2009 WOD

Warmup:
Inverted Burpee w/HSPU
20 reps (strict form)
-------------------
5 rounds for time:
Deadlift 225 lbs 10 reps
Box Jumps 24" Box 15 reps

post time and weight used to comments
-advanced individuals use 275 lbs
-----------------------------------------
Advanced Session:
On the minute:
Perform 3 Power Snatches on the minute for 10 minutes.
*Start the clock. At the top of every minute perform 3 Power Snatches.
*Use a maximal weight. 80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

post loads and total rounds completed

Monday, June 15, 2009 WOD

Regular Sessions:
As many rounds as possible in 20 min:
10 Front Squats 135 lbs
10 Pushups
10 Pullups

post total rounds completed to comments
--------------------
Advanced Session:
As many rounds as possible in 15 min:
7 Front Squats 185 lbs
7 Burpee-Pullups

post total rounds completed to comments

Saturday, June 13, 2009 WOD

10:00 Advanced Session:
21-15-9
135 lb Overhead Squat
Burpees
*Legless Rope Climbs

post time to comments

(*1 rope climb/2 rope climbs/3 rope climbs)
---------------------------

11:00 Regular Session:
5 Rounds for time:
20 Pullups
20 Pushups
20 Situps
20 Squats
Run Up/Down Stairs

post time to comments

Friday, June 12, 2009 WOD

-Circuit Warmup

Workout:
21-15-9
135 lb Hang Squat Clean
Burpees

post time and weight used to comments
----------------------------------------------
Advanced Workout: (Still following the Football site.)
Complete the cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk

After the cycle is completed 7 times:
20 yard Bear Crawl (10 yards up and 10 yards back)

*Do Not Drop The Weight! If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 2 minutes between sets.

Thursday, June 11, 2009 WOD

If this is your third workout day in a row then come in and practice your Overhead Squat technique. Do them facing the wall and make sure depth and body alignment is in order. Otherwise...

95 lb Overhead Squat 100 reps
(perform 10 burpees for each rest.)

-scale weight accordingly!

post time and total number of burpees to comments

Wednesday, June 10, 2009 WOD

-Practice Double Unders and the Push Jerk

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

Abwork after the workout!

post total number of rounds to comments
--------------------------
Aquatics Session:
AMRAP in 30 min of...
5 Single Arm Mil. Press
10 KB Swings
15 Burpees
80 Sprint

post time and weight used to comments

Tuesday, June 9, 2009 WOD

"Kelly"
5 Rounds for time:
Run 400m
30 Box Jumps
30 Wall Ball Toss

post time to comments
--------------------------
1:00 Advanced: CrossFit Football continues!

Monday, June 8, 2009 WOD

Thruster 1-1-1-1-1-1-1 reps
--------------------
3 rounds of max rep pullups after the thrusters

post loads and number of pullups in each round to comments

Saturday, June 6, 2009 WOD

10:00 Advanced Session:
Overhead Squats 5-5-5-5-5

post loads to comments
--------------------------

11:00 Regular Session:
10,9,8,7,6,5,4,3,2,1 reps
Stair Climb
Wall Ball Toss (20 lbs)
KB Swing (55 lbs)

post time to comments

Friday, June 5, 2009 WOD

Deadlift 5-5-5-5-5

Max rounds in 10 min:
5 HSPU
10 L-Pullups
15 Walking Lunges

post loads to comments and number of rounds

Thursday, June 4, 2009 WOD

Max rounds in 20 min of:
1 Lap around building#
10 Lateral Burpees*
20 Anchored Situps

*(knees at least waist level while jumping on lateral burpees)
#(lap around building is out west sliding doors and back through the east sliding doors)

post number of rounds to comments

Wednesday, June 3, 2009 WOD

"Justin S. Birthday Workout"
3 Rounds for time:
27 HSPU (head to floor)
27 Pullups (chest to bar)
27 Deadlifts (135 lbs)
27 Floor Wipers (135 lbs)*

*(1 floor wiper means bringing legs to the left or ride side plates, back down just above the floor, and back up to the other side)
---------------------------------
Aquatics Session

3 Rounds for time:
50 Squats
80m swim
40 Sit-ups
80m swim
30 push ups
80m swim
20 burpees
80m swim
10 get-ups
80m swim

post time to comments

Tuesday, June 2, 2009 WOD

Back Squat 5-5-5-5-5

Box Jump 20 reps

-5 rep max on Back Squats then 20 Box Jumps immediately after 5th rep.
-This workout is not for time

post loads to comments

Monday, June 1, 2009 WOD

Warmup:
-Practicing proper handstand technique
-Burpee Variations

Workout: All hail...

"The Chief"
Max rounds in 3 minutes:
135 lb Power Clean 3 reps
Pushups 6 reps
Squats 9 reps

(Rest 1 minute then repeat for a total of 5 cycles)

post rounds completed for each of the 5 cycles

Saturday, May 30, 2009 WOD

Finally, Tropic Thunder strikes again!































10:00 Advanced Session:

"Tropic Thunder"
50 Thrusters (135 lbs)
50 Pullups (chest to bar)
50 KTE
----------
30 Hanging Power Cleans (135 lbs)
30 Pullups (chest to bar)
30 KTE
----------
20 Push Press (135 lbs)
20 Pullups (chest to bar)
20 KTE

Post time to comments
---------------------------------------------

11:00 Regular Session:
Max rounds in 20 min of:
5 Rolling Burpees
15 Situps (anchored is acceptable)
45 Squats

Post time and compare to February 11, 2009

Friday, May 29, 2009 WOD

Team Session!

Complete the following for time with a partner (switch when needed):
135 lb Deadlift 100 reps
100 Pullups
100 Wall Ball Tosses
100 Pushups
100 Burpees
135 lb Deadlift 100 reps

Thursday, May 28, 2009 WOD

"Isabel"
135 lb Barbell Snatch
30 reps for time

post time and weight used to comments

Wednesday, May 27, 2009 WOD

Max rounds in 20 min of:
135 lb Barbell Thruster 7 reps
50 lb Weighted Pullups 7 reps

Tuesday, May 26, 2009 WOD

No 6am Class today!

Run/Row 5k for time.

Saturday, May 23, 2009 WOD

No 10:00am Advanced Session!
11:00 will still be held and will be run by Kristy.

Don't forget...no classes on Monday!

From the CrossFit Football site...
"Sidelines"
2 Rounds for time of:
20 Pushups
Sprint the Sideline - 100 yards (2 laps on track)
Walk the Endzone - 53 yards (1/2 lap)
20 Burpees
Sprint the Sideline - 100 yards (2 laps)
Walk the Endzone - 53 yards (1/2 lap)
20 Situps
Sprint the Sideline - 100 yards (2 laps)
Bearcrawl the Endzone - 53 yards (1/2 lap)
Sprint the Sideline - 100 yards (2 laps)

post time to comments

Friday, May 22, 2009 WOD

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

or...
Advanced Crew:
(12-9-6)
155 lb Thruster
Pullups

post time to comments

Thursday, May 21, 2009 WOD

Jon's birthday isn't really until Friday, but we celebrate today...

Parkour Obstacle Course Warmup

Workout:
"Jon's Birthday Workout"
5 Rounds for time of:
18 Pullups (chest to bar)
18 Pushups (chest to floor)
18 Deadlift 135 lbs
18 Situps (anchored but shoulder blades must touch floor)
18 Squats (bottom to ball)

(Any rest on any exercise earns you 3 muscle-ups. Individuals who cannot perform a muscle-up do 5 strict dips or ring dips.)

post time and number of muscle-ups/dips to comments

Wednesday, May 20, 2009 WOD

Really enjoying the CrossFit Football website...so let's give this one a go!

(21-15-9)
Power Snatch 135 lbs
Bench Press 185 lbs
Box Jump

post time to comments
--------------------------
Aquatics Session:
AMRAP in 30 min of:
120m Swim
10 Get-Ups

post rounds completed to comments

Tuesday, May 19, 2009 WOD

5 rounds, not for time:
Push Press 5 reps
Walking Lunge 10 steps (with barbell)

(move from the push press to behind the back position with bar and lunge without resting)

then...

10 Rounds for time of:
5 HSPU
7 Box Jumps
9 KTE

post time to comments

(Beginners do 5 rounds, intermediate do 7 rounds)

Monday, May 18, 2009 WOD

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

Saturday, May 16, 2009 WOD

10:00 Advanced Session:

"Linda"
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift 1.5 x Bodyweight
Benchpress 1 x Bodyweight
Clean .75 x Bodyweight
-----------------------
11:00 Regular Session...

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

Birthday Celebration!

Kyle's birthday celebration will be held on the Cafe Aspen patio Saturday evening at 7pm. Anyone interested is welcome to attend!

-Sarah

Friday, May 15, 2009 WOD

Workout at the Radioshack Hill...fun times!

Phase 1:
150 Pushups
(perform 3 uphill sprints upon each rest)

Phase 2:
Tabata Box Jumps

Phase 3:
Stretch

(uphill sprints will be a short distance...promise)

Thursday, May 14, 2009 WOD

Today is my birthday and some of the advanced CrossFit crew put this together in order to celebrate. So none of this is my fault, promise...

"The Godfather"
28 OHS (95 lbs)
28 Overhead Lunges (95 lbs)
28 Hanging Squat Cleans (95 lbs)
28 Pullups (Chest to Bar)
28 HSPU
28 Inverted Burpees
28 Deadlifts (95 lbs)

(If you set the bar down or have to rest on any exercise then you must immediately do 5 Burpees. Advanced individuals do 3 muslce-ups! A rest on the pullups, hspu, or any other exercise leads to punishment.)

This workout will be done in each class of the day. Weight can be scaled to suit the individual.

Wednesday, May 13, 2009 WOD

Warmup:
Sotts Press...revisited

Workout:
Power Clean to Push Press
1-1-1-1-1-1-1

compare to April 29, 2009
post load for each set to comments
-more fun after main workout
----------------
Aquatics Session:
21-15-9
KB Swings
200m Swim

Tuesday, May 12, 2009 WOD

As many rounds as possible in 20 min of:
Burpee Box Jumps 5 reps
95 lb Thruster 7 reps
KTE 9 reps
------------
Tabata Sprints after the workout...maybe

Monday, May 11, 2009 WOD

"The Mongoose"
(This workout was influenced by the 2009 NorCal Qualifier Day 2 workout. The reps were modified from 22 to 24 in honor of Josh's 24th birthday.)

Happy Birthday Josh!

24 Deadlifts (315/185 lbs)
Farmer Carry Up Steps to roof (45/25 lb dumbbells)
24 Thrusters (45/25 lb dumbbells)
Farmer Carry Down Steps (45/25 lbs dumbbells)
24 Chest to Bar Pullups
Run Upstairs
24 OHS (95/65 lbs)
Run back down to CrossFit room

Saturday, May 9, 2009 WOD

Advanced Class:

"The Pirate"
Max rounds in 30 min:
5 Deadlifts (2x bodyweight)
Deadlift Carry (down and back)
7 Pullups (chest to bar)
9 Box Jumps (hip extension!)

(each rest on the carry, box jumps, or pullups earns you 10 Burpees!)

post number of rounds to comments
-------------------------------------------
Regular Session:
Rounds for time of:
10 Pullups
20 Pushups
30 Squats

(*beginners do 5 rounds, intermediate do 7 rounds, advanced do 10 rounds)

Friday, May 8, 2009 WOD

Today we will be doing the first workout from last weekend's qualifier.

3 Rounds for time of...
155 lb Clean and Jerk 10 reps
500m row

(full squat clean and anyway overhead. You may also sub a 400m run for the 500m row.)

post time to comments
-------------------------
Advanced Crew:

Pulled this one from the CrossFit Football site...pretty good stuff...

6 Rounds for Time of...
3 Reps Locked Overhead (anyway possibile) 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)

post time to comments

Thursday, May 7, 2009 WOD

Clean and Jerk practice (squat clean and anyway overhead)

Rowing technique practice

WOD:

"Annie"
(50-40-30-20-10 rep)
Double Unders
Situps

(anchoring on situps will be allowed today)

post time to comments

Video: Speal does "Annie" in 4:33
------------------------------------------
2:00 Advanced Session:

"Annie" and then...

Parkour Session...
(wall climbs, running, vaulting, and a short workout that will actually aid in recovery. All will be done at a top-secret magical location.)

Wednesday, May 6, 2009 WOD

Mitzi will be the ringleader for the lunch classes! I will be teaching the aquatic sessions today. Fun times.

Today we will be doing the second workout from the CrossFit Games Qualifier that took place last weekend...

Complete the following for time:
50 Chest to bar Pullups
50 Burpees

-full downward extension and chest must hit the bar on pullups
-chest to floor, hip extension on jump, and overhead clap on burpees

post time to comments
----------------------------------
Aquatics Session:
5 Rounds for time of...
10 Single Arm KB Presses (10 each arm)
10 SDHP
80m Swim (any style) (2x down and back)

post time to comments
----------------------------------
2:00 Advanced Session:

"JT"
(21-15-9)
HSPU
Ring Dip
Pushups

post time to comments

Tuesday, May 5, 2009 WOD

-clean and jerk practice

4 Rounds for time:
400m Run
(rest 2 min in between)

post all four run times

Monday, May 4, 2009 WOD

Great job to all the competitors from the games this weekend!

11:30 class will be moving equipment back into the room

"Diane"
(21-15-9)
Deadlift (225 lbs)
HSPU
-----------------
-plate carry/burpees after Diane

Saturday, May 2, 2009

Regional Qualifier at GSX Athletics !

No classes today due to the events. Come out and support all of the athletes. I will be arriving early so feel free to contact me if you have any questions about specific event times for athletes.

Here are the events...

WOD 1: Saturday

10 Clean and Jerk (155lbs)

500m Row

WOD 2: Saturday

50 Pullups

50 Burpees

Friday, May 1, 2009 WOD

Today at 11:30 we will be moving some equipment into Kristy's car to be transferred to GSX Athletics for the Regional Qualifier this weekend. Please come this weekend to support all of the athletes competing. Bring friends and family and spread the word of what true fitness is.

Warmup: 3 Rounds (slow pace)

15 Push Jerk (increase weight each round)

3 laps

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

Tabata Your Face Off !

Complete 20 sec of work at maximum intensity, followed by 10 seconds of rest for each exercise for 8 rounds. One minute of rest between each exercise will be allowed. Remember that this is maximum intensity...go crazy!

Burpees

Pullups

Pushups

Anchored Situps

Squats

Thursday, April 30, 2009 WOD

Warmup:
Sotts Press
5 Rounds of 5 reps with varied weight

Click here for video demo of the Sotts Press.

Workout:
4 Rounds for time of...
400 m Run (or 500m Row)
20 HSPU
30 Squats


Video:
Common flaws in rowing technique

Wednesday, April 29, 2009 WOD

No classes this Saturday!
Come support the Downtown CrossFit athletes at the CrossFit Games Qualifier at GSX Athletics this Saturday and Sunday.
------------------------------------
(plenty of warmup sets and technique work first)

Power Clean to Push Press 1-1-1-1-1-1-1-1-1-1

post loads of each set to comments
------------------------------------
Aquatics Session:
AMRAP in 20 min of...
100 m Swim
20 pushups

Tuesday, April 28, 2009 WOD

Fun Stuff warmup
-Power Snatch explanation/practice/purpose

"Randy"
75 lb Power Snatch
75 reps for time

post time to comments

Video: Power Snatch Demo

Monday, April 27, 2009 WOD

Warmup: 3 Rounds
3 power snatch
3 press balance
3 regular snatch

Workout:
"Angie"
Complete the following for time:
100 Pullups
100 Pushups
100 Situps
100 Squats

post time to comments

Saturday, April 25, 2009 WOD

Radioshack Hill...again!

Complete 5 rounds for time of:
10 DB Walkover Pushups
15 DB Swings
20 DB Squats
DB Uphill Sprint

(men 50 lb Dumbbell/women 30 lb dumbbell)

post time to comments

-Handstand Pushup and Pullup progression possibility as well.

Friday, April 24, 2009 WOD

"Nine Levels of Death"
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

Thursday, April 23, 2009 WOD

Rest Day!

(If you have done three days in a row come in for skill work and an endurance session. If you have missed a day this week come in and make up a missed workout! This is still an important day and not one to be missed.)

Wednesday, April 23, 2009 WOD

5 Rounds for time of:
5 Deadlifts (275 lbs)
10 Burpees

post time to comments
-----------------------
Circuit after the workout:
Wall Ball Toss
Ring Pushups Variations
KTE
Turkish Get Up
Hollow Rock
Handstand Rollout

(45 sec at each station)

Tuesday, April 21, 2009 WOD

By popular demand...
















"Jack Bauer"
Complete the following for time:

24 Pullups
1 Rope Climb (15')
------------------------
24 Ring Dips
1 Rope Climb
------------------------
24 Deadlifts (225 lbs)
1 Rope Climb
------------------------
24 Hanging Squat Cleans (135 lbs)
1 Rope Climb
------------------------
24 Ring Dips
1 Rope Climb
------------------------
24 Pullups
1 Rope Climb

post time to comments
----------------------------------------------
Advanced Group:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

post time to comments

Monday, April 20, 2009 WOD

Regular Sessions:
finally...

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

post time to comments

(this is an important workout...do not miss!)
lots of technique work today as well.
-----------------------
Advanced Session:

"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 18, 2009 WOD

Outdoor Session at North High Mount Elementary at 11:00am!

Workout:
5 Rounds of:
20 Pullups
20 Dips
Sprint Down/Back 2x
5 Tire Flips

Friday, April 17, 2009 WOD

Mark Flores Deadlift PR of 425 lbs...














unleash the beast!
----------------------------------
Partner Session Workout!!!
5 min Deadlift 185 lbs (max reps)
3 min rest
-----------
5 min HSPU (max reps)
3 min rest
-----------
5 min Wall Ball Toss (max reps)
3 min rest
----------
5 min Pushups (max reps)
3 min rest
----------
5 min Exercise chosen by winning team
crash

Don't forget about tomorrow's workout at 11:00am at North High Mount Elementary playground. It will be a blast! Workout will be on rain or shine.

Thursday, April 16, 2009 WOD

4 Rounds, each for time of:
800 m Run

Post time for each round to comments
---------------------------------------
Click here for a great video.
(I know some of you are feeling rough after your 3 WOD's in a row, but I promise Jackie Chan would laugh at you!)

Saturday 11:00 Workout at North High Mount Elementary

Main Street Arts Festival is this weekend downtown. It's a great event, but the parking will be terrible at that time of the day. As a result, I have decided to move the workout to the North High Mount Elementary playground at 11:00. Look forward to a fun session, one not to be missed!

North High Mount Elementary

3801 W 7th St

Fort Worth, TX 76107

Wednesday, April 15, 2009 WOD

More "Fran" preparation!


3 Rounds for time of the following:
35 Double-Unders
25 Thrusters, 95 lbs
15 Pullups

Post time to comments
------------------------
Buddy Lee Demo and Double Under Explanation
(Kelsi's video was good, but this is better! Check out this guy's demo...insane!)