Monthly Archives: November 2011

The Fittest Games Competition – Austin – 1/21/2012

If anyone is looking to compete, here’s your chance before the 2012 CrossFit Games Open begins. Men’s and Women’s- Rx, Scaled, Masters (40+) and Teams (2 male/2 female) Click here for info: The Fittest Games 2012

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Metro Dash Obstacle Course – Feb. 11, 2011

Charla won the Thor’s Cup – Female division in this last year (gym vs. gym). It is really fun! Metro Dash Houston

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Thursday, December 1, 2011

Strength: split jerk 1-1-1-1-1 MetCon: “Breezy fo’ Sheezy” – 25:00 cap = YOU MUST BE THROUGH THE HSPU AND DU’S BEFORE 25 MINUTES IN ORDER TO TAKE OFF FOR THE LAST 800M RUN – scale as needed 800m run 20-18-16-14-12-10 … Continue reading

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Wednesday, November 30, 2011

Strength: 15:00 to find deadlift 1 rep max MetCon: “Soup du Jour” AMRAP in 15:00 10 kb swings (70#/53#) Burpee broad jump 10m (from pull up bars to wall) 10 two-for-one wall shots (20#/14#) Burpee broad jump 10m (back to … Continue reading

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Tuesday, November 29, 2011

Skill: pistol progressions/pistols 3×10 Member WOD Tuesday: “Dead Man Walking” by Matthew Cole 100m run 20 overhead walking plate lunges (45#/25#)-each leg 200m run 40 box jumps (24″/20″) 400m run 40 lateral bar jumps 200m run 20 power cleans (95#/65#) … Continue reading

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Monday, November 28, 2011

Skill: 100 double unders for time (scale-300 SU) MetCon: “Get Your Freak On” 5 rft- rest 60 seconds between each round 50m bear crawl 5 thrusters (135#/95#) 15 ring push ups (scale= paralette push ups) Ap: 3×15 toes to bar

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Sunday, November 27, 2011 – 1:00pm

1:00 = Murph starts 2:30 = Stache shaving – bring your own shaving shiz!!! We have buckets of water and mirrors. 2:45 = beverage drinking If you want to join us to do Murph, please bring a weight vest if … Continue reading

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Saturday, November 26, 2011

“Gobble, Gobble, Gobble” 3 person teams for time (reps are cumulative) 180 goblet squats (70#/53#) 180 burpees 180 slam balls Every 3 minutes, on the minute, the entire team must run 200 meters. All 3 team members must be working … Continue reading

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Friday, November 25, 2011

8:30am ONLY! “Fatso Filthy 50″ 50 box jumps (24″/20”) 50 jumping pull ups 50 kb swings (35#/25#) 50 walking lunge steps 50 k2e 50 push press (45#/30#) 50 back extensions 50 wall shots (20#/14#) 50 burpees 50 du

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Thursday, November 24, 2011

WE ARE CLOSED TO STUFF OUR FACES ALL DAY AND NAP Board bosses: Row/Run: Bryant (3:20) and Kelly (3:56) WOD: Nick M (4 rds) and Kelly (5rds+6 WB) Coaches: Greg (4+1 RR) and Susie (4+5 WB)

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