Send-Off

the aftermath of present opening for time.
Happy New Years everyone!

5 rounds AQAP:
5 HSPU
10 DB Squat cleans

Post your favorite CrossFit memory of 2010 to the comments!

my drug

renee showing the crossfit love

4 Rounds of:
7 deadlifts
200m Sprint

3-4 minutes rest between efforts


didn't do your 100 pull-ups straight? He can...watch

above it

100 pull-ups for time

radio star

Bingdotcom showing off his new hoodie.
Anyone else have a cool picture for me?

12 min AMRAP:
10 Wall-balls
20 Double Unders
15 Ball Slams
20 Double unders

expansion

michelle and ken jackson's little one post workout on christmas.
WODs are always easier when you do box jumps on a little mermaid box.

For Time:
400m run
30-24-18
push-up
squat
sit-up
400m run

christmas ladder

present wrapping gone bad

start a clock:
1st minute- 4 push-ups
2nd minute- 6 push-ups
3rd minute- 8 push-ups
4th minute- 10 push-ups
5th minute- 12 push-ups

continue pattern until you can't complete the required reps in a minute

the reps start on the top of the minute and any time you have left after the reps until the next minute is rest. All push-ups are chest to ground from the feet.

cool down challenge- hold the bottom of a squat for as long as you can- hips even with the knees.

harder, faster, stronger

do something cool in your crossfit gear over the break and send it to us!

start a clock and perform:
3 min max reps of squats
3 min max reps of burpees
3 min max reps of sit-ups
3 min max reps of push-ups

cool down:
spend a total of 3 minutes in a handstand


* notice there is no rest between exercises during the max effort intervals

Paradise City

 A little handstand action in arkansas over the weekend.
Send us a picture of you doing something crossfit over the holiday...handstand, burpee, squat, pull-up, just make it look good!

AQAP:
500m row
20 front squats
500m row
40 thrusters
500m row



At-homies: 2 mile run

Killer Queen

10 rounds:
10 push-ups
15 kb swings

at-home peeps: sub max height squat jumps for kb swings, full squats

Robato

amy giving her sandbag a stern talking to

push-press
3-3-3-3-3-3
-max pull-ups between each set

for time:
20 burpees
400m run
20 burpees

Something New

Great 5:30pm group, such a great atmosphere for the wod.

as quick as possible:
125 push-ups

Lady Friend

Glenda doing work at Oktoberfest

"christine"
3 rounds for time:
500m row
12 BW Deadlifts
21 box jumps

The Grind

5 rounds for time:
10 thrusters
10 pull-ups

rock the boat

don't we all know this feeling?

With a partner:
5k row for time

Worker Bees

CrossFit on vacation

5 rounds for time:
5 squat cleans

10 burpees

Dirty Money

With a partner:
3 rounds for time-
50 push-ups
40 deadlifts
400m sandbag carry
200 single jump ropes

dirty harry

like horses in the gate

"Filthy Fifty"

for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell 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 Burpees
50 Double unders



12/9/10 WOD:
1RM Clean and Jerk

500m row for time

depth chart

12/9/10 WOD:
Back squat 2-2-2-2, 60 sec rest
deadlift 4-4-4-4, 45 sec rest

3 rounds of:
5 man-makers
35 double unders

focus

"fitness is a life-long journey, its not something that is a quick fix, its not something you are going to get in a month, 3 months, or a year." - chris spealler


Where are you on your fitness journey? post your thoughts to comments


12-7-10 WOD:
"Cindy"
20 min AMRAP:
5 pull-ups
10 push-ups
15 squats

include rounds in comments

Set the Bar

Today is a Benchmark WOD for everyone. Please try and make it to the box to throw down. Also post your result to the comments. This video should help motivate you.

12/6/10 WOD:
Press
5-5-5-3-3

4 rounds for time:
200m run
25 sit-ups

we're gonna be friends

its a long way to the top!

Have you tested your november goal?
Did you succeed?
Post results to comments.

Freitag

5 min amrap: 12 Db push-press/ 8 box jumps
2 min rest
5 min amrap: 10 wall-balls/ 4 burpees
2 min rest
5 min amrap: 12 push-ups/ 8 kb swings

bata para arriba por una muchacha

the end of no shave november for marcos.

Wednesday WOD:
1 mile run
5min rest
800m run
3min rest
400m run


Thursday
"Elizabeth"

Razor's Edge

The result of gary's no shave november. Way to grow!

Tuesday's WOD:

5 rounds:
10 strict pull-ups, 30 seconds rest
3 front squats, 60 seconds rest

Then:
5 rounds of 5 push-press, 60 seconds rest

Monday

lots of activity for such an early hour!

WOD:
250m row
1000m row
500m row
250m row

Ding

The New American Christmas Carol?

Leftovers

Pick one and complete:

30 min AFAP fast walk
20 min AFAP run
100 squats + 100 push-ups for time


Acronym guesses?

Be thankful

celebrate time with family and friends this weekend, and introduce them to crossfit!

Warm-up:
circuit
400m run

WOD:
20 reps
20 seconds rest
15 reps
15 seconds rest
10 reps
10 seconds rest
5 reps
60 seconds rest

Follow above pattern for the following exercises, complete pattern for one exercise then move to the next after 60 seconds of rest:
Push-ups
Squats
Burpees

cool down:
3 total minutes of a plank hold with as few breaks as possible

Lady Luck

Have a great thanksgiving everyone!

"Hopper WOD"
details in class

post thoughts on workout to comments...


Have a great break everyone! Last day at the box til monday.

look for bodyweight wods posted tomorrow and friday

old friend

Remember this? Its coming back today! pull-ups wednesday?

20 min AMRAP:
10 push-ups
15 sit-ups
20 air squats

Window Shopping

Have you seen the snowmen at the tx/holleman location?

3 rounds of:
5 Squat clean Thrusters
200m run
20 kb swings

yeah yeah yeah

sun lookin in on the 4:30 class

2-10-2-20-2-30
Clean Deadlift

3 min rest between each set
- during rest complete 20 DU(60 singles)

we are all stars

amy, amie, and carol starting a brutal run

"Gas Mask"
4 rounds AQAP:
500m row
400m run

drop it low

fearless julie, scaling the rope

Squat Clean

5 attempts to hit 1RM, meet style

The system is down

determination

5 rounds for time:
200m run
10 front squats
15 sit-ups
20 box jumps

Rise and Fall

oh the humanity...

5 min AMRAP:
Renegade Man-makers

10 min rest

3 min AMRAP:
Burpees

Saturday nights alright

"Deck of Cards"

Tomahawk

little rope climb...little goal work...

"The Chief"
max rounds in 3 min of:
3 power clean
6 push-up
9 squat

1 min rest

complete 5 cycles

Story Here

cowbell

who's next on mega rings?

Spanish Wrap Technique

3-5 ascents

Elemental

so simple, so brutal

Clean high-pull
2-2-2-2-2

Hang Squat clean
2-2-2-2

3 rounds of:
10 KBS
10 Burpees

Bootscoot

flashing the colors mid movement.

5 rounds of:
250m row
2 min rest

why so serious?

Were you at the game this weekend? 

Push-Press
3-3-3-3, 30 sec rest

GHD sit-ups
3x7, 90 sec rest

Wall-balls
4x 15 unbroken WB
rest 60 sec between sets

Game-Day

Come out for our fun, free Game-Day workout this morning at 8am at the box. See you there!

Ender

Front Squat- from rack
3-3-3-3-3, 60 sec rest

800m run, 5 burpees every 200m, for time.

Honor

"Jack"
max rounds in 20 min of:
10 push-press
10 KB swings
10 box jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Free Spirit

5 rounds of:
2-position clean
(hang to power)
2 reps + 15 second row sprint, damper=8-10
2 mins rest

4 rounds for reps:
30 seconds Burpees
30 seconds rest

here comes the

Back Squat
5-5-5-5; 30 sec rest

Clean pull
5-4-3-2-2; 60 sec rest

HSPU: 5x5 H2G or 3-sec negative;120 seconds rest

Too much Candy

We hope you guys all had a great weekend, I know these ladies did!

Clean Deadlift
5-5-5-5, 90 sec rest

Split jerk
4-4-4-4, 90 sec rest

Gymnastics ladder:
5-10-15-20-15-10-5
squat/sit-up

Raise Up!

Amazing Grace Fundraiser is this morning supporting Mammograms in Action. Come out and participate or cheer or donate or just watch, there are many ways to be involved!

"Grace"
30 Clean and Jerks for Time.

Turbo Time

zach hitting a huge PR, 300# Squat Clean!

5 Rounds of:
200m run
20 wall-balls
2 minutes rest

-time each individual round.

Tootsie Roll

Burpees...Chest to Deck...just like Scott

Squat clean
work to a 1RM, full squat
-20 minute limit

10 min rest

50 burpees AQAP

"It's so hot..."

the look of a well executed wod...

Press

5-5-5-5-5, 60 sec rest

Rest 5 min

5 min AMRAP:

10 kbs

10 kte

Late arrival

Marcos competed at a comp at CrossFit FX this weekend where he came in 4th. Great job!

15 AMRAP:
4 deadlifts
6 hang power cleans
8 thrusters

Helping Hand

Have you signed-up to help with, compete at, or donate to the Amazing Grace Fundraiser this saturday? If not do so right now!!



Front Squat
5-5-5-5, 30 sec rest

rest 5-10 min

AMRAP 60 sec Box jump x 3, 2 min rest