Monthly Archives: March 2014

Tuesday 04.01.14

WARM UP PVC Mobility Jog 200m 2 Rounds: Spealler Hip Circles x 10 Legs Swings x 10 Empty BB OHS x 10 OLY 15:00 to find 1RM Snatch Fitness: Work on Power Snatch + Overhead Squat Performance: Power snatch or … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Tuesday 04.01.14

Monday, 03.31.14

WARM UP PVC Mobility Row 400m 3 Rounds: 10 Squat Hops 10 Lunge Steps, drive elbow towards toe 10 straight leg sit-ups STRENGTH Back Squat 1RM All Groups: 15:00-20:00 to find 1 rep max METCON 10:00 EMOM 3 Muscle ups … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Monday, 03.31.14

Sunday 03.30.14 – CLOSED FOR USAW LEVEL 1

CLOSED TODAY FOR USAW LEVEL 1 COACHING COURSE We will have Open Gym from 12:00-2:00 at CrossFit 1526 for all 1525 members.

Posted in WOD | Comments Off on Sunday 03.30.14 – CLOSED FOR USAW LEVEL 1

Saturday 03.29.14 – CLOSED FOR USAW L1

THIS LOCATION IS CLOSED TODAY & TOMORROW BECAUSE WE ARE HOSTING THE U.S.A.W. LEVEL 1 OLYMPIC LIFTING COURSE. ALL MEMBERS OF 1525 ARE INVITED TO WOD AT CROSSFIT 1526, LOCATED AT 2608 BRIAR RIDGE, 77057. IT’S OFF WESTHEIMER, BEHIND HOUSE … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Saturday 03.29.14 – CLOSED FOR USAW L1

Friday 03.28.14

WARM UP PVC Mobility Extended Warm-up based on release of 14.5 METCON 2014 CrossFit Games Open Wod 14.5 Fitness: Scale as needed Performance: Do your best to start the wod as prescribed and hold as long as you can Competition: … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Friday 03.28.14

Thursday 03.27.14

WARM UP PVC Mobility Row 400m 30 SDHP 30 Straight leg sit-ups 30 Mountain Climbers OLY Power Cleans 15:00 to work up to heavy double All Groups: As heavy as possible METCON 12:00 AMRAP 10 KB Swings 5 Pistols 25 … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Thursday 03.27.14

Wednesday 03.26.14

WARM UP PVC Mobility Jog 200m 100 Single Unders 40 Air Squats 20 BB bent over row STAMINA 5x250m Row rest while partner rows Fitness: @ 2:10 pace Performance: @ 2:00 pace Competition: @ 1:50 pace METCON 5 Rounds: 10 … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Wednesday 03.26.14

Tuesday 03.25.14

WARM UP PVC Mobility Jog 400m 3 Rounds: 5 Squat Jumps 10 Push-ups 15 Jumping Jacks SKILL A) High Box Jumps 5×5 (No bounding) B) 5×2-3 Muscle-ups or 5×8 Ring Dips Fitness: Assisted Ring Dips or P-bar Dips Performance: Ring … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Tuesday 03.25.14

Monday 03.24.14

WARM UP PVC Mobility Row 400m 2 Rounds: 10 squat hops 10 jumping lunges Then, stretch hips: pigeon, couch, etc. STRENGTH Back Squat 3×5 Fitness: add 5 lbs from previous week Performance: add 5 lbs from previous week Competition: add … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off on Monday 03.24.14

Sunday 03.23.14

12:00 – 2:00 Open Gym NO YOGA TODAY

Posted in WOD | Comments Off on Sunday 03.23.14