4 RFT
400M RUN
80 MOUNTAIN CLIMBERS
20 JUMP SQUATS
Thursday, June 30, 2011
Thursday
20 min amrap
5 thrusters RX'd men 95 lb, women 65 lb
7 hanging power cleans
10 sumo deadlift high pulls
5 thrusters RX'd men 95 lb, women 65 lb
7 hanging power cleans
10 sumo deadlift high pulls
Wed WOD
10 HSPU
20 Burpees
30 K2E
40 Box jumps
50 Dips
60 pullups
70 push ups
80 sit ups
90 air squats
100 double unders
Beginner 15 reps each
L1-@ K2E, 30 reps for the rest
L2-@Dips, 50 reps for the rest
L3-RX'd
20 Burpees
30 K2E
40 Box jumps
50 Dips
60 pullups
70 push ups
80 sit ups
90 air squats
100 double unders
Beginner 15 reps each
L1-@ K2E, 30 reps for the rest
L2-@Dips, 50 reps for the rest
L3-RX'd
Tuesday, June 28, 2011
Tuesday WOD
5 rft
20 back squats RX'd Men 135, Women 95
12 walkouts
10 sit ups
Great job this morning..remember on the squats you need to go past parallel and the push ups you need to put chest to floor. If you are unable to do these then the weight is too much on the squat and you should be on your knees doing the push up. We are looking for full range of motion. Also, these are high intensity workouts.. If you have to stop to longer than a few seconds during the workout you need to adjust your weight..
20 back squats RX'd Men 135, Women 95
12 walkouts
10 sit ups
Great job this morning..remember on the squats you need to go past parallel and the push ups you need to put chest to floor. If you are unable to do these then the weight is too much on the squat and you should be on your knees doing the push up. We are looking for full range of motion. Also, these are high intensity workouts.. If you have to stop to longer than a few seconds during the workout you need to adjust your weight..
Monday, June 27, 2011
0530, 0600, 0700 classes
Great work this morning on todays WOD. That was a tough one and y'all did a great job pushing through it. I would like to send out a welcome to Laura Anderson and Bridget Ross. They came into the 0600 this morning. It was also very nice to meet Bailey, hope to see you at the box again.
Sunday, June 26, 2011
Wednesday, June 22, 2011
Tuesday, June 21, 2011
Wednesday- 06.22.11 - WOD
For Time:
Dead Lift x 15 (225#)
Push up x 50
Dead Lift x 12
Push up x 40
Dead Lift x 9
Push up x 30
Dead Lift x 6
Push up x 20
Dead Lift x 3
Push up x 10
Dead Lift x 15 (225#)
Push up x 50
Dead Lift x 12
Push up x 40
Dead Lift x 9
Push up x 30
Dead Lift x 6
Push up x 20
Dead Lift x 3
Push up x 10
Monday, June 20, 2011
Sunday, June 19, 2011
Monday - 06.20.11 - WOD
For Time:
50 Pullups
400m Run
21 Thrusters (95#)
800m Run
21 Thrusters (95#)
400m Run
50 Pullups
50 Pullups
400m Run
21 Thrusters (95#)
800m Run
21 Thrusters (95#)
400m Run
50 Pullups
Thursday, June 16, 2011
Tuesday, June 14, 2011
Wednesday- 06.15.11 - WOD
For Time:
50 Wallballs
50 Pull-ups
35 Wallballs
35 Pull-ups
20 Wallballs
20 Pull-ups
50 Wallballs
50 Pull-ups
35 Wallballs
35 Pull-ups
20 Wallballs
20 Pull-ups
Monday, June 13, 2011
Thursday, June 9, 2011
A very cool blog to read..
One of my friends that I work with at the police station downtown introduced CrossFit to his wife. She decided to blog about her experience with the program. She is a great writer as you will see upon reading the entries.
Check out her blog: crossfitfattie.com
Check out her blog: crossfitfattie.com
Wednesday, June 8, 2011
Tuesday, June 7, 2011
Monday, June 6, 2011
Sunday, June 5, 2011
Thursday, June 2, 2011
Tonights party
If you need help finding or getting into the subdivision for the party just call Laura @ 210-372-3192 or Ken @ 210-473-4882..
See y'all there..
See y'all there..
Wednesday, June 1, 2011
Thursday - 6.02.11 - WOD
5 RFT
12- DEAD LIFT (155#)
9- HANGING POWER CLEAN (155#)
6- PUSH JERK (155#)
PARTY TIME......
12- DEAD LIFT (155#)
9- HANGING POWER CLEAN (155#)
6- PUSH JERK (155#)
PARTY TIME......
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