20 min AMRAP
10 power cleans M=135#, W=65#
10 push ups
run to the doors and back
Sure was cold this morning, nice job not letting it slow you down, Laura, Lauren, Courtney and Chach.
Tuesday, November 30, 2010
Monday, November 29, 2010
Todays WOD
20 min amrap
weighted walking lunges to the horse tie (Rob)
10 pull ups
10 press (m 75 lb, w 45 lb)
The Early birds and Morning crews did a great job today. Hope everyone has had enough turkey. I know I have. We appreciate y'alls patience with the box. We are trying to get the lighting put in, but the crew is finishing another office today. So hopefully it will be up tomorrow night.
weighted walking lunges to the horse tie (Rob)
10 pull ups
10 press (m 75 lb, w 45 lb)
The Early birds and Morning crews did a great job today. Hope everyone has had enough turkey. I know I have. We appreciate y'alls patience with the box. We are trying to get the lighting put in, but the crew is finishing another office today. So hopefully it will be up tomorrow night.
Saturday, November 27, 2010
Saturday Morning WOD
20 min amrap
5 turkish get ups per arm
10 knees to chest
15 kettle bell swings
Glad to see everyone this morning. Meagan and Chach visited two other boxes in the Dallas area. Meagan talked about some of the fun WODS. I look forward to hearing more. We had two guests this morning: Jennifer Miller and her sister Denise. I hope y'all had a great workout and we will see y'all on Monday. Have a great weekend.
5 turkish get ups per arm
10 knees to chest
15 kettle bell swings
Glad to see everyone this morning. Meagan and Chach visited two other boxes in the Dallas area. Meagan talked about some of the fun WODS. I look forward to hearing more. We had two guests this morning: Jennifer Miller and her sister Denise. I hope y'all had a great workout and we will see y'all on Monday. Have a great weekend.
Friday, November 26, 2010
The Day After Thanksgiving
"Jackie"
1000m row
50 reps- 45lb thrusters
30 reps of pull ups
Sure felt good to be out of the weather this morning. Rex, Donniece, Greg and Jourdon, thanks for pushing your way through a workout the day after Turkey Day.
1000m row
50 reps- 45lb thrusters
30 reps of pull ups
Sure felt good to be out of the weather this morning. Rex, Donniece, Greg and Jourdon, thanks for pushing your way through a workout the day after Turkey Day.
Thursday, November 25, 2010
Wednesday, November 24, 2010
Cindy
20 Min Amrap
5 pull ups
10 push ups
15 air squats
Early Birds, Chris, Laura, Becky, Patti and Susan
Mid morning, Carrie, Rex, Bruce, Courtney and Carol Y'all were really hitting it this morning.
5 pull ups
10 push ups
15 air squats
Early Birds, Chris, Laura, Becky, Patti and Susan
Mid morning, Carrie, Rex, Bruce, Courtney and Carol Y'all were really hitting it this morning.
Tuesday, November 23, 2010
Luck of the Draw
20 min AMRAP
Spades=Kettle Bell
Hearts=Push Ups
Diamonds=Air Squats
Clubs=Wall Ball
Ace=15 burpees
Joker= doubles next card
Face cards are 10 reps,
Nice work this morning, Chris, Rob, Laura, Carrie and Chach. We do want to let y'all know that we will not have a workout on Thursday Evening. If We don't see y'all for the rest of the week, have a great Thanksgiving and be prepared to work off that Thankgiving feast next week.
Great Job This Evening, Donniece, Walker, Dillon, Susan, Patti, Naomi, Megan, Grace, Jim, James and Travis.
Spades=Kettle Bell
Hearts=Push Ups
Diamonds=Air Squats
Clubs=Wall Ball
Ace=15 burpees
Joker= doubles next card
Face cards are 10 reps,
Nice work this morning, Chris, Rob, Laura, Carrie and Chach. We do want to let y'all know that we will not have a workout on Thursday Evening. If We don't see y'all for the rest of the week, have a great Thanksgiving and be prepared to work off that Thankgiving feast next week.
Great Job This Evening, Donniece, Walker, Dillon, Susan, Patti, Naomi, Megan, Grace, Jim, James and Travis.
Monday, November 22, 2010
Saturday, November 20, 2010
Friday's Wod
Amrap 20 mins
30 sec. handstand hold
30 sec. air squat hold
30 sec. plank hold
30 sec. chin above pull up bar hold
30 sec. handstand hold
30 sec. air squat hold
30 sec. plank hold
30 sec. chin above pull up bar hold
Thursday, November 18, 2010
Group Picture
FAB FOUR
20 min AMRAP
20 jumping squats (Men 45lb, Women 25lb)
20 push ups
10 pull ups
Thanks for coming out to brave the weather. It was the FAB FOUR (Carol, Carrie, Lauren and Tanya) class this morning, felt like old times.
Smoothie Receipe
by
Donniece
1 cup frozen mixed berries
1 cup unsweetened vanilla almond milk
1 cups trimmed Italian Parsley
2 tbps sugar free vanilla cream or 1 tsp vanilla
150 cal. , Rich in antioxidants and folic acid, High in Vitamins A,B,C,D,E,K. Along with a great source of calcium.
Thanks, Donniece
Rachel also sent a receipe:
1/2 cup of Coconut milk
1 scoop of protein powder
1/2 cup of frozen blueberries or whichever fruit you would like
a handful of nuts(your choice)
1 big scoop of fat free greek yogurt
cold water as needed.
Thanks Rachel.. If anyone else has any other smoothies or meals they would like to post just send them to me. Thanks again.
Wednesday, November 17, 2010
WOD
Amrap 20 mins.
5 SDHP
7 Thrusters
9 Hang Cleans
Good job guys, with better form the weight will come. Keep up the good work and don't forget about the picture tomorrow.
5 SDHP
7 Thrusters
9 Hang Cleans
Good job guys, with better form the weight will come. Keep up the good work and don't forget about the picture tomorrow.
Tuesday, November 16, 2010
Team Photo
We would like everyone to come out to the box this thursday the 18th. For a team photo we will be in the new spot soon, and would like a pic with all the original Hill Country CrossFitters. If you want to come out and do a wod great, if you just have time for a photo show up a couple minutes before the 630 pm class. Thanks
SMOOTHIE "The Tropical Hydrator"
Compliments of Donniece:
1 cup unsweet vanilla almond milk
1/2 cup coconut water (optional)
1/2 of a frozen banana
1/2 cup of frozen pineapple
2 Tbs of sugar free french vanilla creamer or 1 Tsp of vanilla
Makes one serving: 225 cal, 15% fiber, 25% vit D, 30% calcium, 50% vit E,
80% vit C, 8gr protein
1 cup unsweet vanilla almond milk
1/2 cup coconut water (optional)
1/2 of a frozen banana
1/2 cup of frozen pineapple
2 Tbs of sugar free french vanilla creamer or 1 Tsp of vanilla
Makes one serving: 225 cal, 15% fiber, 25% vit D, 30% calcium, 50% vit E,
80% vit C, 8gr protein
Monday, November 15, 2010
Are You Ready
This is the founder of CrossFit Coach Glassman talking about where CrossFit is heading.
TODAYS WOD
5 rounds
400m run
20 mountain climbs
20 Kettle Bells
Nice workout this morning, I like opening the week with a run cause it gets those lungs working early. Michelle thanks for bringing Jeff. I look forward to seeing you back in the box Jeff. Donniece has been working on some great smoothie receipes, so we are going to start putting that information on the blog very soon. Have a great day.
400m run
20 mountain climbs
20 Kettle Bells
Nice workout this morning, I like opening the week with a run cause it gets those lungs working early. Michelle thanks for bringing Jeff. I look forward to seeing you back in the box Jeff. Donniece has been working on some great smoothie receipes, so we are going to start putting that information on the blog very soon. Have a great day.
Sunday, November 14, 2010
Congrats
Congrats goes out to Becky Peavey for finishing the half marathon today. She ran a 2:14 which is awesome. Good job Becky we are proud of you and look forward to seeing you back at the box.
Saturday WOD
4 rounds
"BLAKE"
100 foot walking lunge
30 box jumps
20 wall balls
10 hspu
Awesome job people. Way to work hard and finish this hero WOD.
"BLAKE"
100 foot walking lunge
30 box jumps
20 wall balls
10 hspu
Awesome job people. Way to work hard and finish this hero WOD.
Friday, November 12, 2010
Good Morning Athletes
Todays WOD
20 min AMRAP
5 Turkish get ups each arm
walking lunges to the doors and back, about 100'
10 pull ups
The weather was perfect, y'all were barely sweating. Kidding. It is always easy to say "That's All", until you get through the workout.
We will be moving into the new box soon, so I would like to have everyone show up for an evening WOD next Week. We would like to take a big group picture for the new BOX. I will keep you posted.
20 min AMRAP
5 Turkish get ups each arm
walking lunges to the doors and back, about 100'
10 pull ups
The weather was perfect, y'all were barely sweating. Kidding. It is always easy to say "That's All", until you get through the workout.
We will be moving into the new box soon, so I would like to have everyone show up for an evening WOD next Week. We would like to take a big group picture for the new BOX. I will keep you posted.
Thursday, November 11, 2010
Team Wod
Divide the athletes up into teams. one person starts at the row and everyone is in line behind them soon, as they finish the row they go onto kb swings. next person in line rows and so on and so on.
20 calorie row
30 kb swings
20 box jumps
30 wall balls
400m run
20 kb swings
30 box jumps
20 wall balls
20 calorie row
Tabata
sit ups
back ext.
Good jump on the workout today, keep pushing yourself find your limits and walk that fine line.
20 calorie row
30 kb swings
20 box jumps
30 wall balls
400m run
20 kb swings
30 box jumps
20 wall balls
20 calorie row
Tabata
sit ups
back ext.
Good jump on the workout today, keep pushing yourself find your limits and walk that fine line.
Wednesday, November 10, 2010
Tuesday, November 9, 2010
Progession
20 min amrap 75 lb press for men, 45 lb press for women
rds reps
1 1 burpee, pull up, press
2 2 burpee, pull up, press
3 3 " " " " " "
etc..
At 20 min count the last complete rd.
Rob=10
Julie=12
Laura=11
Chris=10
Carol=11
Awesome work, I like this workout because it really pushes you as it builds on the prior round.
rds reps
1 1 burpee, pull up, press
2 2 burpee, pull up, press
3 3 " " " " " "
etc..
At 20 min count the last complete rd.
Rob=10
Julie=12
Laura=11
Chris=10
Carol=11
Awesome work, I like this workout because it really pushes you as it builds on the prior round.
Monday, November 8, 2010
TODAYS WOD
4 rds
1 min rest between rds
20 SDHP (Sumo Deadlift High Pulls)
30 Push Ups
40 Knees to Chest (K2C)
50 Air Squats
What a great morning, the weather was perfect. Y'all did an excellent job this morning. I want y'all to always what your form. I do not want to interrupt your workout, but if I see something that needs to be addressed I will do just that. Robert and Larry, I hope y'all had a good workout. It was very nice to meet y'all. Make sure you are drinking plenty of water today and stretch when you can especially tonight when you get home. We will see y'all at the next workout.
1 min rest between rds
20 SDHP (Sumo Deadlift High Pulls)
30 Push Ups
40 Knees to Chest (K2C)
50 Air Squats
What a great morning, the weather was perfect. Y'all did an excellent job this morning. I want y'all to always what your form. I do not want to interrupt your workout, but if I see something that needs to be addressed I will do just that. Robert and Larry, I hope y'all had a good workout. It was very nice to meet y'all. Make sure you are drinking plenty of water today and stretch when you can especially tonight when you get home. We will see y'all at the next workout.
Friday, November 5, 2010
Thursday, November 4, 2010
Wednesday, November 3, 2010
TODAYS WOD
The Halloween Birthday boy was not at the Tuesday night class, so we did not get a chance to celebrate his day in the sun. Great workout last night at the 6:30 class. This mornings classes went well. The weather cooperated and it didn't rain, but it was cool. Rapper, DJ MIX, AKA Rob N., provided some motivating tunes.
10 rds
20 Weighted Overhead Walking Lunges (rx 45lb men, 25 lb women)
15 push ups
1 lap around the cones
Chach really wanted to run 400's. (Beacon wrapped hot dogs, mmmm mmmm goooood)
10 rds
20 Weighted Overhead Walking Lunges (rx 45lb men, 25 lb women)
15 push ups
1 lap around the cones
Chach really wanted to run 400's. (Beacon wrapped hot dogs, mmmm mmmm goooood)
Tuesday, November 2, 2010
TODAYS WOD
20 min amrap 5 HSPU (Scaled, handstand push ups) 10 FS (Front Squats) 15 KB (Kettle Bell Swings) Great job this morning, Those HSPUs can be difficult, but they work your upper body very well. I was watching y'all clean the weight up for your front squats and y'all were doing an excellent job.
Monday, November 1, 2010
5 Rounds
400m run
cleans x 15
pushups x 20
Awesome work guys, the attitude was great this morning. Way to finish today Jourdan. Michelle great form on the cleans.
400m run
cleans x 15
pushups x 20
Awesome work guys, the attitude was great this morning. Way to finish today Jourdan. Michelle great form on the cleans.
hill country crossfit from hillcountrycrossfit on Vimeo.
BIRTHDAY WOD
I want everyone to wish DAN a happy birthday. His birthday was Sunday, but I know we will see him on Tuesday night. Then, We can celebrate his birthday WOD. Happy Birthday Dan! I Love Burpees!
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