Tag Archives: Houston Memorial CrossFit

Tuesday 01.24.17

Warm Up Row 500m 30 Leg Swings 20 RDLs w empty barbell 10 Push Ups Strength Death by thruster @65% of 2rm – cap at 15:00 Start w/3 thrusters and add 1 each minute MetCon 5 Rounds 12 push ups … Continue reading

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Monday 01.09.17 – BOARD WEEK!

!! Board Week !! Warm Up 2:00 couch stretch 3 rounds: 10 pvc pass throughs 10 jumping squats 20 mountain climbers Skill: Max height flat foot box jump MetCon Helen 3 rft: 400m run 21 kb swings 12 pull ups … Continue reading

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Saturday 01.07.17

9:15am Team WOD 2 person teams AMRAP in 20 min 12 Sit Ups (partner 1) 12 KB swing (Partner 2) 12 Jumping Squats (partner 1) 6 Burpees (parnter 2) 200m Run (partner 1) After partner 1 returns from the run, … Continue reading

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Friday 01.06.17

Warm Up Ring around the PVC (#1) https://barbend.com/creative-fitness-warm-ups/ To the window, to the wall (#3) MetCon – 5:00 stagger start for larger classes Filthy 50 For time: 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps … Continue reading

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Thursday 01.05.17

Warm Up Musical Wall Balls x 3 rounds – make large circles; when you get out, single under jump rope Sally Up (Flower by Moby) push ups – hover above the ground when you’re on “down” MetCon Fight Gone Bad … Continue reading

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Wednesday 01.04.17

Today we will feature a typical day in our Power Lifting class. These classes are offered on Mondays and Wednesdays at 5am and 5:30pm with Coach Mike Kratz. They are included in your unlimited membership! Power Lifting Class Warm-up: 1 … Continue reading

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Saturday 12.31.16

9:15am Team WOD AMRAP in 25:00 Share load for reps 10-15-20-25-30…… Clean & jerk Row for Cals Box Jump F = 75/55#;16/12” P = 115/75#; 20/16” C = 135/95#; 24/20” 10:00am Hero WOD – scale distances and loads to suit … Continue reading

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Friday 12.30.16

Warm Up 4 Round 10 PVC Good mornings 10 PVC Thrusters 10 PVC Front Squats Run 100m *Or with an empty bar Strength- 5rm deadlift MetCon – compare to 11.11 For Time 20 Kipping HSPU (Open Standard = 3” measurement) … Continue reading

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Wednesday 12.28.16

Warm Up 15-12-9 Lunges Calorie Row PVC Pass Throughs Strength – compare to 11.09 5RM Back Squat MetCon – compare to 11.09 For Time 80 Wallballs 80 Box Jump Overs Run 800m E: 40@14/10#; 40@12”/45# plate; 400m F: 60@14/10#; 60@16/12”; … Continue reading

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Tuesday 12.27.16

Warm Up AMRAP in 7:00 5 Empty Bar Strict Press 10 Box Jump 5 Empty Bar Push Jerk Strength – compare to 11/08 1RM Push Jerk MetCon – compare to 11/08 3 Rounds 20 Deadlifts 20 Calorie Row E: 95/65; … Continue reading

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