4/24/14

Posted: 23rd July 2014 by Kara in WOD

EvieSKILL:

5 Rounds
30 seconds max effort Rowing
Rest 2 minutes between sets
Your score is calories

WOD:

3 Rounds
10 Deadlifts (275/185)
50 Double Unders

 

7/23/14

Posted: 22nd July 2014 by Kara in WOD

maria

SKILL:

Back Squat 3-3-3-3-20
(Set of 20 should be at 60-70% of max)

WOD:

3 Rounds:
10 Toes to Bar
15 Push-Ups
20 Wall  Ball (20/14)

immediately followed by

3 Rounds:
5 Box Jumps (24/20)
10 Push Press (95/65)
15 Pull-Ups

Congratulations to Maria on her second place finish at last weekend’s competition!  Good luck in Greece.  Show them how tough Texan girls are!!

7/22/14

Posted: 21st July 2014 by Kara in WOD

dev

HAPPY BIRTHDAY DEVON!

SKILL:

Max Unbroken Wall Ball (20/14)

WOD:

For Time:
26 Back Squats (135/95)
24 Pull-Ups
22 Deadlifts (135/95)
20 Burpees
18 Push-Ups
16 Front Squats (135/95)
14 Toes to Bar
12 Power Cleans (135/95)
10 Burpees
8 Pistols (4 per leg)
6 Thrusters (135/95)
4 Handstand Push-Ups
2 Muscle-Ups

7/21/14

Posted: 20th July 2014 by Kara in WOD

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HAPPY BIRTHDAY ALLIE!

SKILL:

Deadhang Pull-Ups 5-5-5-5-5
After each set, do 3 TALL box jumps

WOD:

400m Time Trial
Immediately followed by

“Grace”
30 Clean and Jerks for time (135/95)

*You will have two times.  One for your 400m run, and the time it took you to complete both the run AND Grace.

We will not be having a second round of the CFK program

5/18/14

Posted: 17th July 2014 by Kara in WOD

kids

SKILL:

40m Sled Pull as heavy as possible

WOD:

In 6 minutes:
750m Row
Max Burpees with remaining time

In 7 minutes:
400m Run
Max Back Squats (bodyweight) with remaining time

We will not be having a second round of the CFK program

5/17/14

Posted: 16th July 2014 by Kara in WOD

jasonSKILL:

Front Squat 5-5-5-3-3-3

PARTNER WOD:

AMRAP in 15 min:
5 Burpees
10 Wall Ball (20/14)
15 KB Swings (55/35)
*Alternate after each movement
One partner does 5 burpees, the other does 5 burpees, one partner does 10 wall ball, the other does 10 wall ball, etc.

CASH OUT:

Partner 400m Med Ball Run
(trade med ball as needed)

7/16/14

Posted: 15th July 2014 by Kara in WOD

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SKILL:

3 x 200m Sprints
Pistol Practice 6-6-6-6 (3 per leg)

WOD:

21-15-9
Ball Slams (50/30)
Pull-Ups
*8 minute cut off

At the start of the 8 minute cut-off:
12-9-6
Burpees
DB Thrusters (45/30)

CASH OUT:

3 sets of 10 Heavy KB Swings

Our next Crossfit Kids program is right around the corner and we don’t want anyone to miss out on it! We will have one more 5 week session before school begins. We are starting on July 21 and running for five weeks, until August 21. Classes are on Mondays and Thursdays at 10am. The cost is $75 per kid and an additional $5 off for every sibling. Get signed up ASAP!

7/15/14

Posted: 14th July 2014 by Kara in WOD

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SKILL:

Power Clean + Hang Squat Clean
Find a Heavy Single

WOD:

3 Rounds
400m Run
7 Deadlift (275/185)
14 Goblet Step Ups (20″/16″)(55/35)(7/leg)
21 Double Unders

CASH OUT:

20 Deadhang Pull-Ups
Break up reps any way

Our next Crossfit Kids program is right around the corner and we don’t want anyone to miss out on it! We will have one more 5 week session before school begins. We are starting on July 21 and running for five weeks, until August 21. Classes are on Mondays and Thursdays at 10am. The cost is $75 per kid and an additional $5 off for every sibling. Get signed up ASAP!

Posted: 13th July 2014 by Kara in WOD

jason

SKILL:

Strict Press 5-5-5-3-3-3

WOD:

15-10-5
Power Clean (95/65)
Push Press

Rest

For Time:
20 Burpee Box Jumps
30 4-count Bicycle Crunches

CASH OUT:

3 sets of 15 Heavy Russian Swings

7/11/14

Posted: 10th July 2014 by Kara in WOD

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SKILL:

Deadlift 3-3-3-3-3

WOD:

AMRAP in 10 min:
5 Strict Pull-Ups
5 Burpees
5 Box Jumps
5 Snatch (95/65)

We had such a great time with our CrossFit Kids camp this summer! If your kids didn’t get to be a part of it, don’t worry, we will be starting our next one July 21! It will be 5 weeks long, Mondays and Thursdays at 10am, and only $75! You will also receive a $5 discount for every additional sibling. Ages 7-12 are welcome.  Sign up with Kara or Allie asap to reserve your spots!

Good luck to all of our athletes competing this weekend at the One and Done Competition at CFB!  We WILL still be having our regular Saturday classes, 10am for members and 11am free.