WOD 11/16/11 AMRAP in 5 minutes: 10 Pull-Ups 10 Kettlebell Swings (53/35) 20 Double Unders Rest 5 minutes: AMRAP in 5 minutes: 7 Push-Ups 7 Push Press (45/30) 7 Burpees We won’t be having our stretching class this Saturday at 9am but we will have our 10 and 11am classes. We will …
WOD 11/15/11 Squat Clean – Work Up To A Heavy Single As quickly as possible: 10 Squat cleans (135#/95#) 400m run 10 Squat cleans 400m run 10 Squat cleans 400m run 1 Squat clean (yes, one squat clean) We won’t be having our stretching class this Saturday at 9am but we will have …
WOD 11/14/11 Back Squat 5-5-5-5-5 (all sets at 75% of your 1 rep max) Rest no more than 2 minutes between sets 2 Rounds 400m Run 30 Kettlebell Swings (53#/35#) 30 Jumping Lunges (total, not per leg) 30 Wallball (20#/14#) 50 Double Unders We won’t be having our stretching class this Saturday at …
WOD 11/11/11 Elevated Deadlift 3-3-3 (standing on a 45# bumper) As quickly as possible: 50 Burpees 40 Russian Twists 30 Kettlebell Swings (heavy) 20 Pullups (chest to bar) 10 Handstand Pushups 20 Pullups (chest to bar) 30 Kettlebell Swings 40 Russian Twists 50 Burpees 25 minute Cut-Off – SCALE ACCORDINGLY November 12 …
Ok guys it’s time for our next Pub Run!! We will be gathering at Buffalo Wild Wings in Port Arthur at 8:00pm Friday, November 18, and go from there. For those of you who don’t know what a “Pub Run” is: we gather, we drink, we run, we repeat (yes, literally we are running, from …
WOD 9/10/11 3 Rounds: AMRAP in 5 minutes: 5 Front Squats (175/115) 15 Push-Ups 20 Air Squats Rest 5 minutes between each round. November 12 is the Houston Competition Hammer & Chisel hosted by Atomic CrossFit. If you’re looking to carpool post some comments and get a group together. We have a lot …
WOD 11/9/11 10 Minutes Of Snatch Work – Work up to 85-90% of your max 7 Rounds: 7 Hang Snatch (95#/65#) 7 Toes To Bar 7 Burpees November 12 is the Houston Competition Hammer & Chisel hosted by Atomic CrossFit. If you’re looking to carpool post some comments and get a group together. We …
WOD 11/8/11 As quickly as possible: 1000m row then 3 Rounds: 10 Should To Overhead (135#/95#) 20 Wallball 30 Situps then 400m run November 12 is the Houston Competition Hammer & Chisel hosted by Atomic CrossFit. If you’re looking to carpool post some comments and get a group together. We have a lot of …
WOD 11/7/11 4 Rounds – each for time: 10 Chest to bar Pullups 20 Kettlebell Swings 50 Double Unders rest 3 minutes between each round November 12 is the Houston Competition Hammer & Chisel hosted by Atomic CrossFit. If you’re looking to carpool post some comments and get a group together. We have a …
WOD 11/4/11 Squat Snatch Review Take 7 minutes to find a heavy single – NOT A MAX Once every minute for 15 minutes complete 1 squat snatch. You can move up 5 pounds at a time only after you’ve completed a given weight for two consecutive minutes. If you miss during any minute you MUST …
