Tag Archives: houston area crossfit

Thursday 08.03.17

Warm Up 3 Rounds 100 Single Unders 10 Hang Power Snatches 10 Overhead Squats Strength – compare to 06/15 Find 1RM Snatch Complex = Power Snatch + Squat Snatch + Hang Squat Snatch MetCon – compare to 06/15 AMRAP 10 … Continue reading

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Tuesday 03.21.17

Warm up: 4 Rounds :30 Plank Hold 10 DB Push Press 30 Double Unders/60 SU Strength: Back Squat 4×4 AHAP, increase each set MetCon: 5 Rounds 15 KB Swings 70/53lbs 3 wall climbs E: 30/20#; 1 wall walk as high … Continue reading

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Saturday 03.04.17

9:15am Team WOD: Part 1: 1 mile run (8x200m relay) at 9:00 mark Part 2: 50 burpees at 11:00 mark Part 3: AMRAP to 20:00 split load (each does ½) 2 squat clean; 2 box jumps 4 squat clean; 4 … Continue reading

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Thursday 03.02.17

Warm Up 2:00 of Couch Stretch each side -then- 3 Rounds 40′ Broad Jump (start modest and work bigger and bigger jumps) 15 Goblet Squats Speed/Stamina: 400m run for time Skill: 10:00 for T2b – if you have them, 3x … Continue reading

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Tuesday 01.31.17

Warm Up AMRAP 6:00 10 KB Deadlifts 10 Kettlebell Swings 10 Kettlebell Push Presses (5 each arm) Strength 4 Rounds of 1 Minute on 2 Minutes off Max Front Squats in 1 set @ 50% 1RM MetCon 3 Rounds 15 … Continue reading

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Monday 01.30.17

METCON MONDAY!! Warm Up 4 Rounds 1:00 of Single Unders 1:00 of Double Unders (or attempts) 1:00 Rest MetCon 1 15-12-9 Row for Calories Hang Squat Clean E: 55/35# F: 65/45# P: 95/65# C: 135/95# MetCon 2 AMRAP 15 Minutes … Continue reading

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Saturday 01.28.17

9:15am Team WOD For time, complete 10 total rounds of: Partner A = 1 round Mary (5 hspu, 10 alternating pistols, 15 pull ups) Partner B = 1 round DT (12 deadlifts, 9 hang power cleans, 6 push jerks) Then … Continue reading

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Friday 01.27.16

Warm Up Row 500m -then- 10 Power Snatches from Power Position 10 Power Snatches from Low hang 10 Power Snatches from mid-shin Strength Accumulate 30 Reps of Touch and Go Power Snatch @60% 1RM MetCon “16.2” Beginning on a 4-minute … Continue reading

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Thursday 01.26.17

Warm Up 2:00 Couch Stretch on both sides -then- 20 Wall Balls -then- 5×5 Pause Front Squat with light weight Strength Overhead squat 1×6 at 60% 1×5 at 70% 1×4 at 80% 1×1 at 90% MetCon Diane 21-15-9 Deadlifts HSPU … Continue reading

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Wednesday 01.25.17

Warm Up 6 Rounds 15 Double Unders 5 Squat Clean Thrusters w/ light weight MetCon: 4 Rounds 15 Deadlifts 5 Squat Snatch 15 Bar Facing Burpees rest :60 E: 55/35# F: 65/45# P: 95/65# C: 135/95# Strength: 5 Minutes Post … Continue reading

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