Tag Archives: crossfit in houston

Tuesday 04.25.17

Warm Up Run 800m then 2 Rounds 10 Muscle Snatches 10 High Hang Power Snatches (cue pulling under the bar) 10 Low Hang Power Snatches 10 Power Snatches Strength High Catch Power Snatch 5×3 MetCon 6 Rounds 2 Squat Cleans … Continue reading

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Monday 04.24.17

Warm Up 4 Rounds Row 200m 10 HSPU 5 Burpee Box Jump Overs Strength Split Jerk 6×2. Perfect reps only. Start at 60% and try to build up heavier than the triples two weeks ago. MetCon “Nancy” – compare to … Continue reading

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Saturday 04.22.17

9:15am Team WOD Gorski WOD Teams of 2 AMRAP in 25:00 Partner A = one barbell complex + 200m run Partner B = one bodyweight complex Partner A is timer; Partner B rests until A returns from run Score = … Continue reading

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Thursday 04.20.17

Warm Up 5:00 Squat Hold Strength Back Squat 4×4 @70-80% MetCon AMRAP 15 Minutes Run 200m 15 Deadlifts 10 Bar Facing Burpees E: 115/75# F: 135/95# P: 155/115# C: 185/135# After Party Core = 3 x max effort ring plank … Continue reading

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Wednesday 04.19.17

Warm Up Misfit Snatch Warm Up Strength Snatch 5×3. Start at 60% and work up, clean reps only. Drop and reset each rep MetCon #1 Every 4 Minutes for 12 Minutes Row 500/400m + 2 Max Sets of Strict Ring … Continue reading

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Tuesday 04.18.17

Warm Up In 7:00 Run 800m 30 Box Jump Overs AMRAP Push Ups Strength Zero Bounce Deadlift 5×3@60-82.5% of 1RM – Goal is to work up weight a bit heavier than last week. MetCon AMRAP 10 Minutes 9 Power Snatch … Continue reading

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Monday 04.17.17

Warm Up 5 Rounds :20 on, :10 off Right Leg Swings (Front to back) Left Leg Swings (Front to back) Air Squats Strength Push Jerk 5×3. Start at 60% and work up, clean reps only. Keep “Fran” effort in mind … Continue reading

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Saturday 04.15.17

9:15am Team WOD 2 person teams, 1 works at a time 150 wall balls/power c&j: person A does wall balls, when he/she breaks, do 5 c&j and person B begins wall balls. When B breaks, he/she does wall balls and … Continue reading

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Friday 04.14.17 – 5:30am, 8:00am and 10:00am classes ONLY

Warm Up 20-15-10 Burpees 3x Double Unders Strength E2MOM for 12:00 (6 sets) = 2 Power Snatch – work up over sets if reps are clean MetCon AMRAP in 20:00 3 person teams A: 15/9 Calories on Rower B: 12 … Continue reading

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Thursday 04.13.17

Warm Up Run 400m, 20 KB RDLs Run 200m, 15 KB RDLs Run 100m, 10 KB RDLs Strength Zero Bounce Deadift 4×4 at 60-80% of 1RM DL MetCon AMRAP 8 Minutes 5 Squat Snatch 1 Rope Climb E: 55/35#; 4 … Continue reading

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