Month: October 2011

Get Up

WOD 10/19/11 Max Height Box Jump   AMRepsAP in 6 minutes: Front Squats (135/95) Hand Release Push-Ups   Alternate movements every minute. Score is number of squats completed and number of push-ups completed.  


 10/18/11 Press 4-4-4-4   Rest 30 seconds after each set and complete   Muscle-Ups 4-4-4-4 Scale by doing Chest to Bar Pull-Ups & Dips or Regular Pull-Ups & Dips   “Helen” 3 Rounds: 400m Run 21 Kettlebell Swings (55/35) 12 Pull-Ups

Game Face

 WOD 10/17/11 For Time: 1000m Row 50 Overhead Squats (45/33) 30 Push-Ups   Rest   Cash Out: “Annie” 50-40-30-20-10 Double-Unders Sit-Ups  

Canyon Creek

 WOD 10/14/11 Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1   Try to increase the load on every set.   If you signed up for the 5K saturday but can’t make it please let us know ASAP! Everyone who is signed up – BE SURE TO WEAR A CROSSFIT SHIRT!  The race starts at …

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 WOD 10/13/11 Pull-Ups 10-10-10-5-5-5 Make these sets more difficult as you go along. You can kip, dead hang, or add weight. Just make sure each set is more challenging than the last.   AMRAP in 4 minutes: 5 Burpees 20 Double Unders Rest two minutes AMRAP in 4 minutes: 5 Single-Arm Dumbbell Push Press/arm (45/30) …

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Chocolate Almond

 WOD 10/12/11 15-12-9 Snatch (115/75) Box Jumps 24/20   With a partner: 2 Rounds of 200m Run while partner does max KB Swings then switch. Each partner runs twice and swings twice. Immediately into 2 Rounds of 200m Run while partner does max Wall Ball then switch.

Grand Slam

 WOD 10/11/11 Dead Lift 5-5-3-3-1 Rest 30 Seconds after each set before performing: Weighted Dips 5-5-3-3-3 Rest 2 Minutes before starting your next set of deadlifts   For Time: 800m Run 25 Deadlift (225/155) 25 Push-Ups 25 Toes To Bar 25 Shoulder To Overhead (95/65) 800m Run


 WOD 10/10/11 Warm-Up WOD: 3 Rounds: 10 KB Swings (55/35) 5 Burpees 5 Goblet Squats (55/35)   “San Francisco Crippler” 30 Back Squats (1x Bodyweight) 1000m Row   Refer to 4/5/10

Chris and Matt Who?

 WOD 10/7/11 Shoulder to Overhead – Find your 1 Rep Max (from the front or the back)   As Fast As Possible: 800m Run 10 Ground to Overhead (185/135) 30 Burpees 50 Double Unders   The UFC Fan Expo is in Houston this weekend and part of the event is a CrossFit Competition. Current fittest …

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