Month: August 2012

Bring The Heat

WOD 8/10/12 For time: 7 Bear Complex @ 135/95# 50 Double-Unders 5 Bear Complex @ 155/105# 50 Double-Unders 3 Bear Complex @ 185/120# 50 Double-Unders   Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many …

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Tried & True

WOD 8/9/12 Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.   -then-   “Diane” 21-15-9 of: Deadlifts 225/155# Handstand Push-Ups     This weekend two of our athletes will be competing in the CrossFit Katy Competition, “Bring The Heat.” There are …

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Community

WOD 8/8/12 15 minutes to establish a 1RM Clean & Jerk.   -then-   3 rounds for time of: Run 400m 7 Clean & Jerks @ 70% (of above)   This weekend two of our athletes will be competing in the CrossFit Katy Competition, “Bring The Heat.” There are other competitions coming up in the …

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Sassy

 WOD 120808 Max Day!!!! Pick any 4 movements off of the right side of the board and make your best attempt. Wanna Jerk? Then Jerk. Row? Go for it. You pick it. You nail it. You get on the board. Lets get this board filled up.

Heat Index

WOD 120807 “Filthy Fifty” 50 reps of each movement: Box jumps (24/20) Jumping pull-ups Kettlebell swings (55/35) Walking Lunges Knees to elbows Push press (45/30) Good Mornings (45/30) Wall balls (20/14) Burpees Double unders

Add It Up

WOD 8/7/12 “CrossFit Total”   1RM Back Squat 1RM Shoulder Press 1RM Deadlift   Notes: Take ~3 heavy attempts on each lift. The lifts must be completed in the order they are written (3 BS, 3 SP, 3 DL). Take ~15mins per lift. rest as long as you’d like between sets.

Vault

New toys are coming to the gym! WOD 8-6-12 Back Squat: 5×70%, 4×75%, 3×80%, 2×90%, 1×95% AMRAP in 9: 7 Hang Cleans (135/95) 5 Ground to Overhead (athlete preference) 3 Front Squats 20 Double Unders After Party: Rope Climb Skill Work Congratulations to our Paleo Challenge winners!!! After much deliberation over everyone’s great results we …

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