Archive for the ‘WOD’ Category

Monday

Labor Day

Gym closed.


Wesley and Jayci at the Texas Throwdown in Dallas

Sunday

Rest Day

Gym Closed



Lego CrossFit

Saturday

Deadlift 3-3-3-3-3 reps

Post loads to comments.



Class doing box jumps



****Attention****
Gym will be closed Sunday and Monday for Labor Day

Friday

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.



Jayci and Keri





Eric’s optional Birthday WOD:

Three rounds for time:
20 Push-ups
10 Deadlifts at 225 / 155 lbs
8 Handstand push-ups
15 Pull-ups

Post time to comments.

Thursday

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swing at 55 / 35 lbs
60 Sit-ups
70 Burpees

Post time to comments.








****Attention****
Gym will be closed today between 1:00 and 4:30 PM.


Wednesday

As many rounds as possible in 20 min of:
200 Meter run
5 Pull-ups
15 Squats

Post rounds and partial rounds to comments.



Class doing tabata sit-ups






****Attention****
New warm up for September is now posted
.


50 Double-unders
Then 3 rounds of:
10 Downward dog to cat stretch
10 GHD sit-ups
10 Burpees
10 Overhead squats




****Attention****
5:00 AM morning classes begin tomorrow. These classes will be on Tuesday and Thursdays and
are mandatory online sign in 12 hrs prior!








****Attention****
Gym will be closed today between 1:00 and 3:30 PM.





Tier 2 Rest Day

Tuesday

Overhead squat 3-3-3-3-3 reps

Post time to comments.



Jayci coaching the shoot through





****Attention****
Gym will be closed today between 1:00 and 4:30 PM.


Monday

Five rounds for time of:
300 Meter row
15 Box jumps, 20″
9 Sumo-deadlift high pulls at 95 / 65 lbs

Post time to comments.



Robert and Marcus




****Attention****
It’s not too late to sign up for the fall running class!!!

Sunday

15-12- and 9 reps, for time of:
Thrusters at 135 / 95 lbs
Muscle-ups

Post time to comments.



Cameron’s Birthday WOD





Robert’s optional Birthday WOD:

40-30-20-10 reps for time of:
Double-unders
Burpees

Post time to comments.

Saturday

Bria’s Birthday WOD:

Four rounds for time of:
5 Back squats at 225 / 155 lbs
10 Deadlifts at 225/ 155 lbs
15 GHD sit-ups

Post time to comments



Congratulations to Robert on his first Muscle-up!




Tier 2 Rest Day

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