Thursday, December 31, 2009

So long 2k9

Coach Daren is teaching the kipping motion for the pull up.

Kb swings

Wednesday, December 30, 2009

Tinker Toys

Isn't CrossFit so much fun? Lisa Engelmann just completed On-Ramp and starts classes next week!

Front Squat

Deadlifts (225# or 50% of 1RM)
Handstand Push-ups


Tuesday, December 29, 2009

One sided


3 rounds of :
400m Run
30 Step-ups
20 Kb clean and press

Monday, December 28, 2009

Determined Deviation


rest 5 minutes

Complete 3 continuous minutes of a perfect L-sit
Every time you deviate from the position or rest:
8 Split Jerks (155#)

Post number of breaks

Saturday, December 26, 2009

run it off

6 x 200m sprints
recover fully between each sprint, try for lowest time.
hope those cookies give you some fuel!

Friday, December 25, 2009

Christmas time

sorry about late post, it is christmas however

tabata intervals of:
1 min rest
1 minute rest
 over head squats with a broomstick or similar object
tabata refresher:
20 seconds work
10 seconds of rest
8 rounds = 4 minutes for each exercise

Thursday, December 24, 2009

Stocking Stuffer

50 burpees for time

should take 5 minutes or less, you can do it!

Have a great Christmas eve.

Wednesday, December 23, 2009

Lean on Me

Last night we had 9 athletes graduate on-ramp and they will be starting CrossFit classes next week. Look for them and make them feel welcome!

Back Squat

With a partner complete 4 rounds:
50 yards of walking lunges
paired with max reps of:
double unders

partner 1 completes lunges while partner 2 does exercise, switch until each person has done all three.

Body weight wod:
4 rounds for time of:
400m run
40 Squats

Tuesday, December 22, 2009

Lose Yourself

Thrusters -95#

Body Weight WOD
Death by push-ups
1st min- 5 push-ups
2nd min-6 push -ups
3rd min- 7 push-ups
4th min- 8 push-ups
5th min- 9 push -ups

continue pattern until you cannot complete the number of push-ups required in the minute, rest one minute and complete the failed round without a time constraint.
example: if it takes you 10 seconds to complete five push -ups then you have 50 seconds to rest
post highest round completed

Monday, December 21, 2009

Rain Dance

Our good friend Dutch Lowy putting some weight over his head.


"The Chief"
As many rounds as possible in 3 minutes:

135# power clean, 3 reps

6 push-ups

9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

Body Weight WOD
7 rounds for time
200m run
5 burpees
20 sit-ups
Post results to BW WOD if you do it please

Saturday, December 19, 2009

Cracker jack

Tabata knee tuck/ L-hold
8 rds at 20sec on ,10sec off

10 min AMRAP:
200m run
15 box jumps

Friday, December 18, 2009

don't rock the boat

Suzanne Rother is in our "Ladies Only" 8:30am class and has made amazing progress in a very short amount of time, great job Suzanne!


Max row attempts
4 attempts at fastest 250m row, damper setting at 10.
recover fully between each

Thursday, December 17, 2009


Gotta love you some CrossFit, way to work Shawn P.!

Weighted Lunge
5 x 2 lunges per leg, alternating steps

4 rounds for max reps:
1 minute ring dips
1 minute ground to overhead (135/95)
1 minute 100m weighted shuttle

Wednesday, December 16, 2009

Count down

Michelle Queen is gettin' her some Turkish Get ups!


Kb swing (53/35#)

*from CFC

Tuesday, December 15, 2009

Drop Top

We need all of you to come out to our first 5k and 1 mile kid's fun run on January 9th, 2009. All money raised will go to the Childrens Museum. Click here to sign up and find out more info.

Overhead squat

every minute on the minute for 12 minutes:
8 Deadlifts

Monday, December 14, 2009


Zach Whit in action....

Hang power clean

For time:
800m run
4 rounds of:
5 front squat (135#)
10 Strict pull-ups
800m run

Saturday, December 12, 2009

Fire Starter

Max Height Box Jump x3

Tabata intervals of:
Double Unders
Box jumps (1/2 max height)

1 min rest between each 8 rds
score is lowest round of 3 exercises added.

Happy Birthday bretani! We'll miss you
Kristen M we'll miss you

Friday, December 11, 2009


Wouldn't they melt?

Snatch Grip Deadlift

15 min AMRAP:
10 Kb swings (53#/35#)
5 Burpees
10 Sledgehammers (20#/14#)

Thursday, December 10, 2009

constant consistency

Crossfitter Will Paton, post Angie I believe

Skill work- Ring movements
muscle up

Death by wall-ball

Wednesday, December 9, 2009

Collard Greens

The current on-ramp class graduates tonight, look out for them in class next week!


for time:
1000m row
50 Thrusters (45#)
30 pull-ups

Tuesday, December 8, 2009


Now that's more like it.....Josh Smith doesn't leave anything at the box.

Back Squat

For time:
100 double unders
50 renegade rows (30#)
25 sit-ups
100 double unders

Monday, December 7, 2009

A Different Perspective

The current on-ramp class wraps up this week, these gals seem to be enjoying CrossFit so far.

HSPU- max reps, 2 attempts

5 rounds for time:
10 DB Split Cleans
Shuttle Sprint(5,10,15)
10 Chest Press (med ball)

Saturday, December 5, 2009

Get you some

College Station CrossFit athlete Megan Baringer was dominating the ring dips yesterday.


Three rounds for max reps of:

30 seconds – Thrusters (135/95 lb. or 80-85% of 3-RM)
30 seconds of rest
30 seconds – Burpees
30 seconds of rest
30 seconds – Hang Power Cleans (135/95 lb.)
30 seconds of rest
30 seconds – Pull-Ups

Rest one minute

Friday, December 4, 2009

snow? what snow?

December/January Challenge - how long can you hold it?


With a partner complete for time:
400m run
50 ring dips
400m run
50 ring rows
400m run
100 ball slams
400m run
100 overhead plate lunges
1000m row

Thursday, December 3, 2009

High Society

NY Health Department ad from last month. America needs more in yo face advertising
...Oh and don't drink soda

December/January Challenge

3 rounds for time:
5 TGU right arm
10 push-ups
20m broad jump
5TGU left arm
10 push-ups
20m broad jump

Wednesday, December 2, 2009

Hard to the Core

TWC Trainer Amy Richardson celebrated her 40th birthday a couple weeks ago, Happy Birthday Amy!

December/ January Challenge

For time:
400m run
400m run

Tuesday, December 1, 2009

You are what you ate

Nov Re-Challenge Cont'd

He does the filthy fifty every day, in 10 min flat

Filthy Fifty
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlbell swings, 1 pood
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall-ball shots, 20 pound ball
50 Burpess
50 Double unders

Monday, November 30, 2009


November re-challenge


Every minute on the minute for 10 min
5 Deadlifts (50-55% 1RM)
10 Push-ups
5 Air Squats

Saturday, November 28, 2009

What you know about that

Tabada Push ups

rest 5 min

7 rounds for time:

5 Burpees

7 Box Jumps

9 Thrusters

Friday, November 27, 2009


Row 250 m for time
rest 5 min
150 Wall Balls
men 20#
women 14#
rest 5 min
Row 250 m for time

Thursday, November 26, 2009

Happy Thanksgiving!

complete before or after your meal and introduce 1 person to crossfit:

push-up/squat ladder:
start a clock
1st min- 5 push-ups
2nd min- 5 squats
3rd min-6 push-ups
4th min- 6 squats
5th min- 7 push-ups
6th min- 7 squats
7th min- 8 push-ups
8th min- 8 squats
9th min- 9 push-ups
10th min- 9 squats

continue until you cannot complete the required reps in the minute, rest one minute and do the failed round again just completing the reps
if it takes you 10 seconds to complete the exercise then you have 50 seconds to rest, each round starts on the minute.

Have a great holiday guys, we thank y'all for the dedication and drive y'all have for crossfit and for having a great time at each workout. Cheers!

Wednesday, November 25, 2009

Tom's Last Stand

Does this look familiar?
BEAT THE HELL OUTTA t.u. (sweat stain)

2 position clean- hang to power

30 clean and jerks (anyway overhead)

bodyweight wod:
4 rounds for time:
400m run
30 second plank hold

BIG CONGRATS to elyse barnes who got engaged this morning. even though she skipped class for it to happen we are all super excited for her and her future hubby!!

Tuesday, November 24, 2009



3 rounds for time:
400m row
10 man-makers

Body weight wod for out-of-towners:
4 rounds of:
20 push-ups
30 squats
20 sit-ups

Monday, November 23, 2009


Long time PT client, Traci Smith, is now doing CrossFit in the MWF 8:30am "Women's Only" class.

Back squat

For Time:
40 Thrusters
400m run

Friday, November 20, 2009

Organized Chaos

Current "on ramp" athletes learning cobra with big smiles on their face.

Split Squat
3-3-2-2-2/each leg

With a partner gain highest score for:
3 minutes double unders (1pt each, singles are .25 pts)
1 min rest
4 minutes kb swings (1pt each)
1 min rest
5 minutes rowing (1 pt. every 10 meters)
1 min rest
1 minute suicide sprints (1 pt. for down and back)

Thursday, November 19, 2009

Hurry Up and Wait

New athlete (Caleb Venable) in the middle of "Helen" last week during on ramp.

Skill Work:
Double Unders

4 rounds for time:
30 squats
15 box jump
30 sec rest
30 Db chest presses on med ball
15 Db push-press
30 sec rest

post time and weight used to comments

Wednesday, November 18, 2009

born to run, live to pull

This is one of our trainer's (Amy) niece at kyle field!


As many rounds as possible in 20min:
400m run
Max reps pull-ups

Post rounds and pull-up total to comments

Tuesday, November 17, 2009

Ugly Duckling

5 rounds for time:
15 Hang Cleans
20 Sit-ups

rest 10 min

100 push-ups for time

Monday, November 16, 2009

Log Book Anyone?

Log books are in, buy yours this week for $20!

"CrossFit total"
3 attempts at your 1RM of:
Back Squat

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Post total to comments

Saturday, November 14, 2009

Fight gone bad

"fight gone bad"
1min at each for 3 rounds:
sumo-dl high-pull
box jumps
row (cal)

Friday, November 13, 2009

friday the...

A sweat stain is a sign of a good WOD, we want you all to challenge this one next week. Wear your favorite t-shirts next week, work hard, then lay on your backs POST WOD. We'll take pictures of the best ones.

overhead squats

for time:

20 wall-balls
25 double unders
10 burpees
25 double unders
200m run
25 double unders
10 burpees
25 double unders
20 wall-balls

Thursday, November 12, 2009

special report

tabata deadlifts

4 rounds of:
20 sit-ups
50m bear crawl
10 pull-ups

Wednesday, November 11, 2009

Run Forest Run

New shirts are in - $10


For time:
1 mile run
400m run

Tuesday, November 10, 2009

breathe deep

Squat Depth 101

Front Squat

3 rounds for time:
400m row
400m run
box jumps 20,15,10

Monday, November 9, 2009

Keep it Clean

click on the link above to see the video from the CrossFit competition Charlie did on October 25th, Charlie advanced to the finals and placed 10th. He was sore for days, 2 WODS in one day....BRUTAL!

Clean skill Complex
Clean Form- notice the angle of his back and the speed of acceleration and catch.

AMRAP in 20min of:
5 pull-ups
10 push-ups
15 squats

Saturday, November 7, 2009

Short and Bittersweet

Athletes in action.....



Friday, November 6, 2009

The Old Ball and Chain

With a kettlebell complete 5 rounds for time:
9 one arm snatches, both arms
12 overhead walking lunges, each arm
15 Kb SDHP

Thursday, November 5, 2009


The one and only George pretending he is tired.

Skill work
Double Unders

all for time-

3 rounds of
5 power clean and press
10 knees to elbows

2 min rest

3 rds of
15 push-ups
20 double unders

2 min rest

2 rounds of
5 power clean and press
10 knees to elbows

1 min rest

2 rounds of
15 push-ups
20 double unders

Wednesday, November 4, 2009

Only in Horseshoes and Hand Grenades

Ironman Louisville, mile 14 of run

front squats

Tuesday, November 3, 2009

Yeah That Happens

The Helen effect

Standing Press

3 rounds for time of
400m run
21 kb swing (53#)
12 pull-ups

Monday, November 2, 2009

The Morning After

On-Ramp being introduced to burpees

"November challenge"

Back Squat

4 rounds for time:
7 push-press
100 ft. broad jump

post weight/time to comments

Saturday, October 31, 2009


with a partner complete-

200m run alternating with:
db push-press
overhead squat
alternating lunges

Friday, October 30, 2009

Candy Apple

Split Jerk

for time:
1000m row
25 man makers
40 squats

Thursday, October 29, 2009

Compounding Interest

Front Squat

7 rounds for time:
5 Deadlift
10 Ring dips

Wednesday, October 28, 2009

Boots made for Running

hang power snatch

2 rounds for time:
400m run
30 ball slams(20/14#)
400m run
30 wall-balls (20/14#)

Tuesday, October 27, 2009

A hero will save us

Sumo Deadlift

Five rounds for time of:

45# dumbbell split clean, 15 reps

21 pull-ups

Monday, October 26, 2009

Up in the Air

Skill work
overhead squats
complete 75 perfect reps, pvc or barbell
 power snatch

7 rounds for time:
3 clean and press
15 push-ups

Saturday, October 24, 2009

Little Miss Sunshine

With a Partner complete
9-15-21 reps of
Sumo DL high-pull
Box Jumps
Kb Swings

Partner A completes a round of  lifts while partner B completes continuous Double unders. Switch after each round, each person completes all 3 rep sets.

Friday, October 23, 2009

Long nights, Early mornings


4 rounds for time
400m run
12 burpees

Thursday, October 22, 2009

Mind over Matter

Back Squat

Death by Thrusters:
1st minute - 1 thruster
2nd minute- 2 thrusters
3rd minute- 3 thrusters
continue until you cannot get the reps required.

*upon failure, rest one minute, then do 2 rounds of 1 minute max reps thrusters

Wednesday, October 21, 2009


Hang power clean

for time:
21 OH squat
9 ring dips
20 lateral jumps
15 OH squats
15 ring dips
20 lateral jumps
9 OH squats
21 Ring dips

Tuesday, October 20, 2009

all work, no play

"Tabata Something else"

push ups

8 rounds of each, 20 seconds of work, 10 seconds of rest
score is the lowest rep round of each exercise added.

Monday, October 19, 2009

Welcome to the jungle


7 rounds for time:

5 Wall-Ball
7 Ball slams
9 Kb swings

Friday, October 16, 2009



200m run
30 push-ups
250m row
30 pull-ups
200m run
20 push-ups
250m row
20 pull-ups
200m run
10 push-ups
250m row
10 pull-ups

Thursday, October 15, 2009

Just Another Girl

front squat

50-40-30-20 and 10 reps for time of
double unders (sub tuck jumps)