So long 2k9

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

21-15-9
Kb swings
Thrusters
Burpees

Tinker Toys

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

Front Squat
2-2-2-2

Diane:
21-15-9
Deadlifts (225# or 50% of 1RM)
Handstand Push-ups

Motivation

One sided

Press
3-3-3-3-3


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

Determined Deviation

Deadlift
5-5-5-5-5

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

run it off

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

Christmas time

sorry about late post, it is christmas however

tabata intervals of:
squats
1 min rest
planks
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

Stocking Stuffer

50 burpees for time

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

Have a great Christmas eve.

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
8-8-8-8-8


With a partner complete 4 rounds:
50 yards of walking lunges
paired with max reps of:
double unders
sit-ups
SDHP(75/55#)

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

Lose Yourself

"Fran"
21-15-9
Thrusters -95#
Pull-ups

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

Rain Dance

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

Push-Press
5-5-5-5

"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

Cracker jack

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

10 min AMRAP:
200m run
15 box jumps

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!

Deadlift
3-3-3-3

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

Meatball

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

Count down

Michelle Queen is gettin' her some Turkish Get ups!

Press
1-1-1-1-1

10,9,8,...2,1
Kb swing (53/35#)
KTE

*from CFC

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
2-2-2-1-1-1

every minute on the minute for 12 minutes:
8 Deadlifts
4 HSPU

#9

Zach Whit in action....

Hang power clean
5-5-5-5-5

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

Fire Starter

Max Height Box Jump x3

Tabata intervals of:
Run
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

Obstreperous

Wouldn't they melt?

Snatch Grip Deadlift
5-5-5-5

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

constant consistency

Crossfitter Will Paton, post Angie I believe

Skill work- Ring movements
dips
row
muscle up
plank
push-up
L-sit
others

Death by wall-ball

Collard Greens

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

Push-press
2-2-2-2-2-2

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

Jump!

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

Back Squat
3-3-3-3-3

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

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)

Get you some

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

Thrusters3-3-3-3

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

snow? what snow?

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

Deadlift
2-1-1-1-1

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

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

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
10-1
SDHP
Sit-ups
400m run

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

Yahtzee!

November re-challenge

Press
5-3-3-3-5

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

What you know about that

Tabada Push ups

rest 5 min

7 rounds for time:

5 Burpees

7 Box Jumps

9 Thrusters

Stuffed

Row 250 m for time

rest 5 min

"Karen"

150 Wall Balls

men 20#

women 14#

rest 5 min

Row 250 m for time

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
etc...

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!

Tom's Last Stand

Does this look familiar?

BEAT THE HELL OUTTA t.u. (sweat stain)

2 position clean- hang to power
2-2-2-2-2

"Grace"
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!!

Whatchathinkaboutthat

Deadlift
3-3-2-2-2

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

After-Burners

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

Back squat
5-5-5-5-5

For Time:
40 Thrusters
400m run

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)

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

born to run, live to pull

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

Push-Jerk
3-3-3-3

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

Post rounds and pull-up total to comments

Ugly Duckling

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

rest 10 min

100 push-ups for time

Log Book Anyone?

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

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

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

Fight gone bad

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

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
5-5-5-5-5

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

special report

tabata deadlifts

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

Run Forest Run

New shirts are in - $10

Push-press
10-10-10-10

For time:
1 mile run
400m run

breathe deep

Squat Depth 101

Front Squat
5-5-5-5-5

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

Keep it Clean

http://www.vimeo.com/7440859

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.

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

Short and Bittersweet

Athletes in action.....

Thruster
3-3-3-3-3

"Fran"
21-15-9
Thrusters
Pull-ups

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

Chippendale

The one and only George pretending he is tired.

Skill work
Double Unders
Cleans

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

Only in Horseshoes and Hand Grenades

Ironman Louisville, mile 14 of run

Deadlift
3-3-3-3-3

21-18-15-12-9-6-3
front squats
sit-ups

Yeah That Happens

The Helen effect

Standing Press
5-5-5-5

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

The Morning After

On-Ramp being introduced to burpees

"November challenge"

Back Squat
1-1-1-1-1

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

post weight/time to comments

Halloweenie

with a partner complete-

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

Candy Apple

Split Jerk
3-3-2-2-1-1-1

for time:
1000m row
25 man makers
40 squats

Compounding Interest

Front Squat
3-3-3-3


7 rounds for time:
5 Deadlift
10 Ring dips

Boots made for Running

hang power snatch
5-5-5-3-3

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

A hero will save us

Sumo Deadlift
5-5-5-5

"Erin"
Five rounds for time of:

45# dumbbell split clean, 15 reps

21 pull-ups

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

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.

Long nights, Early mornings

push-press
3-3-2-2-3-3

4 rounds for time
400m run
12 burpees

Mind over Matter

Back Squat
5-5-5-5-5-5

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

Hodgepodge

Hang power clean
3-3-3-3-3

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

all work, no play

"Tabata Something else"

pull-ups
squats
push ups
sit-ups

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

Welcome to the jungle

Deadlift
3-2-1-1-1


7 rounds for time:

5 Wall-Ball
7 Ball slams
9 Kb swings

Payday

Press
5-5-5-5

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

Just Another Girl

front squat
3-2-2-1-1

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