TODAYS WOD:
5rds
1 min at each station, 30 sec rest betweens rounds.
70 lb farmers carry
jump rope
air squats
push ups
25 lb press
Some driven women this morning. Carrie C., welcome to the box. Keep up the good work.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Tuesday 06-29-2010
Todays WOD:
1000m row
20 wall ball
20 knees to chest
500m row
30 wall ball
30 knees to chest
250m row
20 wall ball
20 knees to chest
Carol and Lauren, excellent work. I think ya'll will be feeling that one in a few days. See you tomorrow.
1000m row
20 wall ball
20 knees to chest
500m row
30 wall ball
30 knees to chest
250m row
20 wall ball
20 knees to chest
Carol and Lauren, excellent work. I think ya'll will be feeling that one in a few days. See you tomorrow.
Monday, June 28, 2010
Monday 06-28-2010
Early Birds and Not so Early Birds:
4rds
500m row
5 ring dips
10 pullups
15 air squats
Rob, you did awesome this morning. Keep up the good work. Donniece and Lauren, I can always count on y'all to consistently push yourselves. Way to go. I hope everyone is enjoying summer as much as I am. Remember when you are at the beach, that is a perfect place to workout. I will remember to bring my camera. So keep that in mind for next time. Kevin I see a muscle up in the near future.
4rds
500m row
5 ring dips
10 pullups
15 air squats
Rob, you did awesome this morning. Keep up the good work. Donniece and Lauren, I can always count on y'all to consistently push yourselves. Way to go. I hope everyone is enjoying summer as much as I am. Remember when you are at the beach, that is a perfect place to workout. I will remember to bring my camera. So keep that in mind for next time. Kevin I see a muscle up in the near future.
Saturday, June 26, 2010
Saturday 06-26-2010
Skill work, then a wod:
Skills:
-Air Squat
-Press
-Push Press
-Push Jerk
-Wall Ball
Wod:
4 rds
400m run
5 wall ball
10 press
15 air squats
Great job this morning, I think we covered some good ground with our skills. We should focus on skill work at least once a month, if not before each wod. Patty, Carol, Donniece and Gary you did a nice job this morning. Enjoy the rest of your weekend.
Skills:
-Air Squat
-Press
-Push Press
-Push Jerk
-Wall Ball
Wod:
4 rds
400m run
5 wall ball
10 press
15 air squats
Great job this morning, I think we covered some good ground with our skills. We should focus on skill work at least once a month, if not before each wod. Patty, Carol, Donniece and Gary you did a nice job this morning. Enjoy the rest of your weekend.
Friday, June 25, 2010
WOD
12 min. Amrap
20 mountain climbers
10 thrusters
15 jumping pull ups
This wod surprised me it was a lot harder than it looked, you guys really went after it. Good job to carol, jess, susan and naomi.
20 mountain climbers
10 thrusters
15 jumping pull ups
This wod surprised me it was a lot harder than it looked, you guys really went after it. Good job to carol, jess, susan and naomi.
Thursday, June 24, 2010
Ryan gets his first muscle up.
Awesome job bro. You worked hard and we are proud to have you as a part of our Hill Country family.
ryan keeps trying a gets his first muscle up from hillcountrycrossfit on Vimeo.
Thursday 06-24-2010
Todays WOD: BASEBALL
20 min AMRAP
1st base: 100 jump ropes
2nd base: 20 Kettle Bell Swings
3rd base: 30 Air Squats
Home: 20 Box Jumps
Carrie 5 runs, Carol 5 runs, Tanya 4 runs, Rob 4 runs and Andrew 3 runs. Good game!!!
Sorry, no hotdogs and beer today.
20 min AMRAP
1st base: 100 jump ropes
2nd base: 20 Kettle Bell Swings
3rd base: 30 Air Squats
Home: 20 Box Jumps
Carrie 5 runs, Carol 5 runs, Tanya 4 runs, Rob 4 runs and Andrew 3 runs. Good game!!!
Sorry, no hotdogs and beer today.
Wednesday, June 23, 2010
Wed 06-23-2010
This mornings WOD:
10 rds:
5 pullups
10 wallballs
15 situps
Donniece: 13:11
Lauren: 13:41
Carrie: 15:50
Tanya: 16:53
We are going to start working more on our kipping pullups, because I think yall are ready for those. Excellent work this morning.
10 rds:
5 pullups
10 wallballs
15 situps
Donniece: 13:11
Lauren: 13:41
Carrie: 15:50
Tanya: 16:53
We are going to start working more on our kipping pullups, because I think yall are ready for those. Excellent work this morning.
Tuesday, June 22, 2010
Tuesday 6-22-2010
Good Morning Early Birds,
Todays WOD:
5 rds
50' weighted overhead lunges
21 burpees
Nice to see all the happy faces. It just warms my heart. Great job this morning, and no that is not my baby stroller.
Rob-2.5 rds, but u did have ur baseline this morning
Andrew-18:30
Carrie-15:51(Kicked Butt)
Lauren-16:24
Tanya-16:50
Todays WOD:
5 rds
50' weighted overhead lunges
21 burpees
Nice to see all the happy faces. It just warms my heart. Great job this morning, and no that is not my baby stroller.
Rob-2.5 rds, but u did have ur baseline this morning
Andrew-18:30
Carrie-15:51(Kicked Butt)
Lauren-16:24
Tanya-16:50
Monday, June 21, 2010
Monday 06-21-2010
I had a great vacation, and I really appreciate everyone working with Brent and me on the schedules. I am glad to get back to it.
Todays Early Bird WOD:
5 rds
400m run
10 (65 lb) Sumo Deadlift High Pulls
10 hanging knees to chest
It is always tough coming back from the weekend, but Andrew, you did and you did let it beat you. 9 times out of 10 it is a mental game and you were mentally tough today.
Todays Early Bird WOD:
5 rds
400m run
10 (65 lb) Sumo Deadlift High Pulls
10 hanging knees to chest
It is always tough coming back from the weekend, but Andrew, you did and you did let it beat you. 9 times out of 10 it is a mental game and you were mentally tough today.
Friday, June 18, 2010
Friday 06-18-2010
This mornings WOD:
20 min amrap
5 pull ups
10 presses
15 pass throughs
Andrew, Lauren and Donniece. Awesome way to finish the week. Hope everyone has a nice weekend and happy Fathers Day to all the Dads out there.
20 min amrap
5 pull ups
10 presses
15 pass throughs
Andrew, Lauren and Donniece. Awesome way to finish the week. Hope everyone has a nice weekend and happy Fathers Day to all the Dads out there.
Thursday, June 17, 2010
Thursday 06-17-2010
Todays WOD:
6:00 am, Robert and Andrew:
2k row
5 rds
-5 man makers
-10 situps
7:00 am, Lauren, Tanya, Val:
10 rds
- 1 lap
- 5 man makers
- 10 situps
Great work, those man makers really get ya. I think it is the burpee in there that does it.
6:00 am, Robert and Andrew:
2k row
5 rds
-5 man makers
-10 situps
7:00 am, Lauren, Tanya, Val:
10 rds
- 1 lap
- 5 man makers
- 10 situps
Great work, those man makers really get ya. I think it is the burpee in there that does it.
Wednesday, June 16, 2010
wod
1k row
22-16-10
kb snatches
clapping push ups
box jumps
1k row
22-16-10
kb snatches
clapping push ups
box jumps
athletes of hill country crossfit from hillcountrycrossfit on Vimeo.
Wednesday 06-16-2010
Early birds,
same wod as guys night. Ya'll are very impressive. I think ya'lls favorite exercise was the tire flip. I could really see the enjoyment in ya'lls faces. The hanging clean is a mechanical exercise, but once you get that movement down it will definitely help with everyday tasks. Remember these are all functional movements that relate in some way or to everyday tasks.
same wod as guys night. Ya'll are very impressive. I think ya'lls favorite exercise was the tire flip. I could really see the enjoyment in ya'lls faces. The hanging clean is a mechanical exercise, but once you get that movement down it will definitely help with everyday tasks. Remember these are all functional movements that relate in some way or to everyday tasks.
Tuesday 06-15-2010
Guys night
1 min sets, continuous clock, 1 min rest after each rds
wallball
rope whips
tire flip
hanging cleans
situps
That was a good workout. Y'll had the intensity and drive. Awesome job Chris, see ya Thursday.
1 min sets, continuous clock, 1 min rest after each rds
wallball
rope whips
tire flip
hanging cleans
situps
That was a good workout. Y'll had the intensity and drive. Awesome job Chris, see ya Thursday.
Tuesday, June 15, 2010
Tuesday 06-15-2010
WOD
20 min AMRAP
5 overhead squats
10 toes to bar or knees to chest
15 KB swings
We are really working on form, so it was a high rep, low weight workout. Y'all are definitely making progress on the overhead squats and KB swings. Keep up the good work.
20 min AMRAP
5 overhead squats
10 toes to bar or knees to chest
15 KB swings
We are really working on form, so it was a high rep, low weight workout. Y'all are definitely making progress on the overhead squats and KB swings. Keep up the good work.
Monday 06-15-10
WOD:
10 rds
5 burpees
10 squat thrusters
100 jump ropes
Vacation was great, California is beautiful, but I missed Texas. I am glad to be back at the box. Todays WOD was tough, but ya'll pushed through it. I wanted to shout out to our new members, Rob and Amy. Ya'll just joined an excellent workout program.
10 rds
5 burpees
10 squat thrusters
100 jump ropes
Vacation was great, California is beautiful, but I missed Texas. I am glad to be back at the box. Todays WOD was tough, but ya'll pushed through it. I wanted to shout out to our new members, Rob and Amy. Ya'll just joined an excellent workout program.
Friday, June 11, 2010
Thursday, June 10, 2010
Wednesday, June 9, 2010
Monday, June 7, 2010
WOD
5 Rounds
10 Pull ups
15 Thrusters
20 Box Jumps
After each round 20m kb push pulls.
You guys did awesome, this wod was not easy but everyone pushed through and finished. Remember to stay hydrated all day long, you can't just drink water an hour before the workout and expect to be fine.
10 Pull ups
15 Thrusters
20 Box Jumps
After each round 20m kb push pulls.
You guys did awesome, this wod was not easy but everyone pushed through and finished. Remember to stay hydrated all day long, you can't just drink water an hour before the workout and expect to be fine.
Sunday, June 6, 2010
Saturday WOD
This WOD was spur of the moment. Is was good to see ya'll. If you were not able to make it, don't worry because we are going to start some free Saturday morning skill sessions for the members soon. This is to learn and practice the different crossFit exercises.
As for the WOD, ya'll worked great at pushing through that one. It was hard, but you know what, you did it. That was a great way to kick off the weekend. That type of wod will make its way back very soon.
500m, then hit the next exercise, then take a lap (75 yrds)between exercises, just one round.
20 reps each of
-Kettle Bell swings
-hanging knees to chest
-push press
-box jumps
-pullups
-Sumo Deadlift High Pulls
-lunges
-front squats
-situps
-air squats
As for the WOD, ya'll worked great at pushing through that one. It was hard, but you know what, you did it. That was a great way to kick off the weekend. That type of wod will make its way back very soon.
500m, then hit the next exercise, then take a lap (75 yrds)between exercises, just one round.
20 reps each of
-Kettle Bell swings
-hanging knees to chest
-push press
-box jumps
-pullups
-Sumo Deadlift High Pulls
-lunges
-front squats
-situps
-air squats
Friday, June 4, 2010
WOD
20 min. AMRAP
5 walkouts/ w pushups
10 one legged pistols (each leg)
15 sit ups
20 kb swings
5 walkouts/ w pushups
10 one legged pistols (each leg)
15 sit ups
20 kb swings
hill country crossfit athletes from hillcountrycrossfit on Vimeo.
Early Birds
HCCF WARM UP
10 rds
200m run
5 burpees
10 wallball
HCCF COOL DOWN
Good way to end the week. Strong finish from all of ya. Walker, welcome to the class, good push.
10 rds
200m run
5 burpees
10 wallball
HCCF COOL DOWN
Good way to end the week. Strong finish from all of ya. Walker, welcome to the class, good push.
Thursday, June 3, 2010
Early Birds
HCCF WARM UP
400m row
Deadlift
Pass Throughs
HCCF COOL DOWN
The person rowing dictates when everyone rotates to the next station. So everyone starts at the same time. One on the rower, one at the Deadlift station and one at the Pass throughs. When the rower finishes the 400m, everyone rotates to their next exercise.
That was a good job this morning, sorry about the music. I don't know what happened to the stereo. I guess after 19 yrs it finally had enough.
400m row
Deadlift
Pass Throughs
HCCF COOL DOWN
The person rowing dictates when everyone rotates to the next station. So everyone starts at the same time. One on the rower, one at the Deadlift station and one at the Pass throughs. When the rower finishes the 400m, everyone rotates to their next exercise.
That was a good job this morning, sorry about the music. I don't know what happened to the stereo. I guess after 19 yrs it finally had enough.
Wednesday, June 2, 2010
Evening Class
HCCF WARM UP
Team (4 team mates) WOD
Team 1: Walker, Naomi, Jess and Susan
Team 2: Kirby, Cate, Audrey and Patti
500m Row
20 burpees
20 wallball
20 kettle bell
20 pushups
You can not start the next exercise until the one before you finishes.
In the end, Team 2 pulled away with a victory. The intensity was there during the workout. Nothing like a little competition to bring it out. Everyone did a good job of pushing their way through the reps.
Team (4 team mates) WOD
Team 1: Walker, Naomi, Jess and Susan
Team 2: Kirby, Cate, Audrey and Patti
500m Row
20 burpees
20 wallball
20 kettle bell
20 pushups
You can not start the next exercise until the one before you finishes.
In the end, Team 2 pulled away with a victory. The intensity was there during the workout. Nothing like a little competition to bring it out. Everyone did a good job of pushing their way through the reps.
Guys Night
HCCF WARM UP
20 pullups
20 box jumps
20 toes to bar
10 Clean & Jerk walks 10 yrd carries
20 toes to bar
20 box jumps
20 pullups
HCCF COOL DOWN
Awesome job with the WOD. Dan, Ryan, Walker & Brent. That was alot of work in a short period of time.
20 pullups
20 box jumps
20 toes to bar
10 Clean & Jerk walks 10 yrd carries
20 toes to bar
20 box jumps
20 pullups
HCCF COOL DOWN
Awesome job with the WOD. Dan, Ryan, Walker & Brent. That was alot of work in a short period of time.
Tuesday, June 1, 2010
Early Birds
HCCF WARMUP
20 min amrap
10 pullups
15 kettle bell swings
20 air squats
HCCF COOL DOWN
Great workout this morning. It is always hard to come back from a long weekend. Time to get back to it. Carol, Carrie, Lauren, Tanya and Andrew, keep up the good work.
20 min amrap
10 pullups
15 kettle bell swings
20 air squats
HCCF COOL DOWN
Great workout this morning. It is always hard to come back from a long weekend. Time to get back to it. Carol, Carrie, Lauren, Tanya and Andrew, keep up the good work.
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