Tag Archives: crossfit in houston

Saturday 06.24.17

9:15am Team WOD 2 person teams, AMRAP in 24:00 5 burpee box jumps 10 kb swings while one partner is working the other partner is completing a 200m med ball run F = 20/16; 40/25; 14/12 P = 24/20; 53/35; … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Saturday 06.24.17

Friday 06.23.17

Warm Up 3 Rounds 10 Calorie row 10 Tempo Push Ups Strength Bench Press 5×5 @ 80%+ of your 2RM MetCon AMRAP 20 Minutes 10 Box Jump Overs 8 Alternating Pistols 6 Deadlifts E: 12”/45# plate; single leg box sit; … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Friday 06.23.17

Thursday 06.22.17

Warm Up Move Steady Through Row 500m 40 Empty Bar OHS Row 500m Strength Sumo Deadlift 5×2 As Heavy As Possible; No Bounce – Silent MetCon – 25:00 time cap “Daniel” For Time 50 Pull Ups 400m Run 21 Thrusters … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 06.22.17

Wednesday 06.21.17

Warm Up 20 Banded Good Mornings -then- Run 800m -then- 20 Box Jumps on a Tall Box Strength Power Snatch 7×3 Touch and Go 70%+ MetCon 15-12-9-6-3 Burpee to 12″ Target KB Swing E: 30/20# F: 40/25# P: 53/35# C: … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 06.21.17

Tuesday 06.20.17

Warm Up 3 Rounds :30 Handstand Hold Run 200m 5 Strict Pull Ups Strength Box Squat 10×2 @ 50-60%; Speed Work; Rest :30-:60 MetCon EMOM for 15 Minutes 30 Double Unders 30′ Handstand Walk 1 Rope Climbs or 5 Strict … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 06.20.17

Monday 06.19.17

Warm Up Weakness Warm Up = Row 2k or run 1 mile Strength EVery :90 for 10 rounds = 1 Squat Clean and Split Jerk 80%+ 1RM MetCon 4 Rounds 8 Power Cleans 18/14 Calorie Row E: 65/45# F: 95/65# … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Monday 06.19.17

Friday 06.16.17

Warm Up 4 Rounds 10 Goblet Pause Squats 10 Sit Ups 15/10 Calorie Row Strength 15:00 to Find 2RM Bench Press MetCon AMRAP 25 Minutes Row 300/250m 21 Overhead Squat 21 Pull Ups E: 45/15#; ring rows or kipping jumping … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Friday 06.16.17

Thursday 06.15.17

Warm Up 3 Rounds 100 Single Unders 10 Hang Power Snatches 10 Overhead Squats Strength Find 1RM Snatch Complex = Power Snatch + Squat Snatch + Hang Squat Snatch MetCon AMRAP 10 Minutes; Climb the Ladder 5 Wallballs 5 Box … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Thursday 06.15.17

Wednesday 06.14.17

Warm Up 2 Steady Rounds 25 Push Press w/ Empty Bar 15 Burpee Box Jump Overs Strength Find 3RM Sumo Deadlift – NO BOUNCE MetCon 3 Rounds 2 Rope Climbs or 10 Strict Pull Ups (athlete’s choice) 12 Burpee to … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Wednesday 06.14.17

Tuesday 06.13.17

Warm Up Row 100m+ Run 100m for 5:00 -then- Barbell warm-up Strength Find 1RM Clean Complex = Squat Clean + Front Squat + Jerk MetCon 1 AMRAP in 5:00 Max reps @ 50% clean complex MetCon 2 For time: 1,000m … Continue reading

Posted in WOD | Tagged , , , , , | Comments Off on Tuesday 06.13.17