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