Tag Archives: cross fit in houston

Monday 10.09.17

Warm Up: Misfit Snatch Warm Up Strength: 3 Attempts at 1RM Snatch MetCon: 5 Rounds 8 Deadlift 20 Double Unders 8 Power Cleans 20 Double Unders 8 Push Jerk 20 Double Unders E: 65/45#; SU F: 95/65#; 2x SU P: … Continue reading

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Monday 12.26.16 – Re-Test Week – 8:30am and 12:00 only

We only have class today at 8:30am and 12:00 noon! Retesting Cycle 3 this week! Warm Up 2:00 of Couch Stretch 3 Rounds :45sec Squat Hold 12 Wall Balls Strength 1RM MisFit Clean Complex: Power Clean/Push Jerk/Front Squat/Hang Squat Clean/ … Continue reading

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Thursday 12.22.16

Warm Up Slow 8 Mins Row 200m 10 PVC Pass throughs 10 Sit Ups Strength Power Clean at 80% 5 Rounds Max Reps in 1:00, Rest 2:00 MetCon 7 Rounds 15 Wall Balls 9 Pull Ups E: 12/10 as high … Continue reading

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Tuesday 12.20.16

Warm Up Accumulate 3:00 holding a 25/15lbs plate overhead – this should be in an active position then 2 Rounds 10 Empty Bar Jerks 10 Ring Rows 10 Broad Jumps Strength Push Jerk 4×4 at 85% of 1RM MetCon 6 … Continue reading

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Thursday 11.10.16

Up Run 400m 5 Rounds w/ an empty bar of the MisFit Snatch Complexes Strength 1RM MisFit Snatch Complex: Squat Snatch/Overhead Squat/Hang Squat Snatch/Overhead Squat MetCon AMRAP 20:00 3 Rope Climbs 20 Kettlebell Swings 3 Rope Climbs 20 Alternating Pistols … Continue reading

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Friday 10.14.16

Warm up: 4 Rounds 10 Pull Ups 10 RDLs 10 Air Squats Strength: 5 x 1 snatch DL + snatch pull + power snatch *AHAP – try for > than 9/28 MetCon: E2MOM for 20:00 12 Push Presses 12 Pull … Continue reading

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Saturday 10.08.16

9:15am Team WOD Teams of 2 1000m row relay (250m) buy in Athlete 1 does 20 thrusters, then athlete 2 does 20 thrusters, athlete 1 does 20 bar facing burpees, athlete 2 does 20 bar facing burpees… then 16…then 10…then … Continue reading

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Monday 05.23.16

Warm up AMRAP 6:00 Row 300m 10 RDLs 10 Push Presses All done with an empty bar. Strength/skill Max Clean and Jerk (any style) MetCon Grace – goal = <7:00 E: 65/45 F: 95/55 P: 115/75 C: 135/95 After party: … Continue reading

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Saturday 03.12.16

9:15am Team WOD 2 person teams 400m relay medball carry, switch at 200m mark 150 wall shots 125 kb swings 100 leg throws 75 wall balls 50 kb swings 25 leg throws 10:00am Hero WOD Army Captain Dan Whitten, 28, … Continue reading

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Tuesday 02.02.16

Warm-up PVC Mobility 300m Row 2 Rounds of: 10 MB Cleans 5 Hindu Push-ups 10 Plank Opposite Hand/Leg Raises Metcon A. Elizabeth 21-15-9 Power Clean Ring Dips If this is completed in less than 10:00, rest 5:00 and complete section … Continue reading

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