Tag Archives: crossfit in houston

Monday 05.22.17

Warm Up 30 Banded Good Mornings -then- 3 Rounds 10 Deadlifts 10 Hang Power Cleans 10 Push press *All with a light weight Strength – compare to 04/03 Find your 5RM Touch and Go Deadlift – No bounce, no noise, … Continue reading

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Friday 05.19.17

Warm Up 10 Muscle Power Cleans 5 Burpees 10 High Hang Power Cleans 5 Burpees 10 Low Hang Power Cleans 5 Burpees 10 Power Cleans 5 Burpees Strength: High Catch Power Clean 6×2 MetCon: 4 Rounds 20 Air Squats 20 … Continue reading

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Thursday 05.18.17

Warm Up 4 Rounds 1:00 Goblet Squat Hold Back Rack Empty Bar Duck Walk 25′ Forward 25′ Backward Strength: Zero Bounce Deadlift 5×3 @60-87.5% of 1RM MetCon: For Time 50 Lateral Bar Burpees 30 Front Squats 15 Ring Dips E: … Continue reading

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Wednesday 05.17.17

Warm Up Misfit Snatch Warm Up Strength: Squat Snatch 5×3 Perfect reps only. Triples can be successfully done between 60 and 90% MetCon: 3 Rounds 20 KB Snatch 60 Double Unders Rest 2:00 E: 25/1# db; SU F: 30/20# db; … Continue reading

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Tuesday 05.16.17

Warm Up 21-15-9 Empty Bar Thrusters Calorie Row Strength: Push Jerk 5×3 Perfect reps only. Triples can be successfully done between 60 and 90% 3 Rounds Run 800m 14 Hang Power Cleans E: 64/45# F: 75/55# P: 115/75# C: 135/95# … Continue reading

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Monday 05.15.17

Warm Up 3 Steady Rounds 50′ Inch worm 50′ Burpee Broad Jump -then- Row 300m HARD Strength: Back Squat 4×4 @75-85% MetCon: Half “Angie” 50 Pull Ups 50 Push Ups 50 Ab Mat Sit Ups 50 Air Squats E: 30 … Continue reading

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Saturday 05.13.17

9:15am Team WOD Teams of 2 – split reps as desired 40 minute time cap 20, 19, 18, 17….descending ladder to 1 box jumps deadlifts squat cleans F = 20/16; 75/45; 16/12 P = 24/20;115/75;20/14 C = 30/24;145/105;30/20 10:00am Hero … Continue reading

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Friday 05.12.17

Warm Up: 25 Medball Cleans 25 Empty Bar Push Presses 25 Medball Cleans Strength: High Catch Power Snatch 6×2 MetCon: AMRAP 15 Minutes 30 Wallballs 20 Sit Ups 5 Strict Handstand Push Ups E: 14/10#; box HSPU F: 16/12#; ab … Continue reading

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Thursday 05.11.17

Warm Up 4 Rounds 12 Walking Lunge Steps 12 Wall Balls 12 Ring Rows Strength: Split Jerk 5×3 Perfect reps only. Triples can be successfully done between 60 and 90% MetCon: 15-12-9-6-3 Chest to Bar Pull Ups Overhead Squats E: … Continue reading

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Wednesday 05.10.17

Warm Up Smash the Calves 2 Rounds: 50 Single Unders Both Feet 50 Single Unders Left Foot Only 50 Single Unders Right Foot Only Strength: Back Squat 3×5 @75-85% MetCon: 8 Rounds 1:00 on, 1:00 off – alternate movements Max … Continue reading

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