Wednesday, June 1, 2011

Changes

Back Squat
3-10-3-10-3-10
between each set:
5 HSPU
10 KTE
20 Double Unders
- rest as needed

we are having some issues with the new site, hang tight, try it out here

Tuesday, May 31, 2011

rinse, repeat

Mark D!

row:
10 x 100m sprint
60 sec rest between

run:
10 x 100m sprint
60 sec between each

all out efforts

Monday, May 30, 2011

Memorial Day


"Murph"

for time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Partition the reps as needed. Start and end with a mile. If you have a 20lb weight vest or body armor wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Memorial Day

Friday, May 27, 2011

Standout


Athlete of the month workout:

“Terri”

50 lunge steps
20 Kb swings
15 toes to bar
10 powerclean
20 kb swings
15 toes to bar
10 powerclean
20 kb swings
15 toes to bar
10 powerclean
50 lunge steps

Thursday, May 26, 2011

Shadows and Dust

Angie and Anthony Burke had their little one yesterday!
Maddie has done CrossFit longer than most people
as Angie kept CrossFitting up until 8 months pregnant.


"Zach"
4 rounds for time:
250m row
20 push-ups w/ hand release


Thanks for everything Zach! We'll miss you!

Wednesday, May 25, 2011

Above the rest


Athlete of the month workout:

"Danny V"

100 wall-balls for time.

*when you pause, rest, or stop run 400m



The Athletes of the Month are members selected for their work ethic, positive character, and outstanding personalities inside and outside the box. They uphold the ideals of our community and we love having them represent who we are. One male and one female athlete is selected each month and are featured on our media outlets as well as represented with their own named workout in the CrossFit classes during their month of reign. Check out their write-ups in the featured athlete section!

Tuesday, May 24, 2011

doctor love


12 min AMRAP:

3 power snatch (115/75)
7 sit-ups
9 box jumps

Monday, May 23, 2011

next dimension


Complete 5 sets:

5 deadlift
-rest 20 sec
10 Burpees AQAP
-rest 30 sec
10-15 Body rows
-rest 60-120 sec

Friday, May 20, 2011

Watchful Eye


"Gas Mask"

4 rounds:
500m row
400m run

Thursday, May 19, 2011

heavy


Buy in: 100 Double Unders

WOD:
6 sets of
3 Thrusters (heavy)
20 Weighted Lunges
90 sec rest

Cash out: 100 Sit ups

Wednesday, May 18, 2011

He's Back




7 Minute AMRAP:

12 KB Snatch
8 Pushups

7 Minute Rest

7 Minute AMRAP:
4 Hang Power Clean
12 MB Slams

Tuesday, May 17, 2011

GetItUp!

"BREATHE" from Paul Schneider on Vimeo.



Bench Press: Find 4 Rep Max

then

For Time:
Row 1000 meters
Run 1609 meters

Monday, May 16, 2011

clean up




"Dirty Thirty"

For Time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

Saturday, May 14, 2011

Murph Day



1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run

Friday, May 13, 2011

we ready

kendra


For Time:

Row 500 meters
5 rounds:
10 burpees
10 box jumps

rest and then complete...

5 sets of 10 pullups

Wednesday, May 11, 2011

in the stars

amy and danny


25 minute AMRAP:

5 Squat Cleans
10 Toes to Bar
10 DB Thrusters
20 Double Unders

Tuesday, May 10, 2011

bravo

tim conquering the incline.


4 sets of 6 HSPUs

then

"Claudia"

5 Rounds for Time:
20 KBS (24kg/16kg)
400m run

Monday, May 9, 2011

coming home



Find 2 RM Front Squat

Row 500m
Row 400m
Row 300m
Row 200m
Row 100m
rest 1 minute between rows

Friday, May 6, 2011

all mixed up

kim may be judging the movements but what
are those other two judging?


12 rounds for time:
5 pull-ups
10 push-ups
15 squats

* after every 3 rounds complete 3 deadlifts near 3RM weight.

Thursday, May 5, 2011

cinco de mayo


linsday cobb

15 min AMRAP:
30 double unders
15 push-press
15 sit-ups

Wednesday, May 4, 2011

just can't get enough

done.

Back squat
3-3-3-3
rest as needed

then:
5 x 200m sprint
- starting from the ground.

Tuesday, May 3, 2011

long way to the top

ciera on 11.6


3 rounds for time:
10 clean and jerk @ 135/95
25 box jumps

Monday, May 2, 2011

USA

kercho is heading towards bigger better things soon, best of luck josh!

Bench Press
5-5-5-5-5
+
30 sec AMRAP russian kb swings after each set.

for time:
50 lateral burpees

Friday, April 29, 2011

Friday


3 rounds for time:

5 power snatch
suicide shuttle
20 sit-ups

Thursday, April 28, 2011

supersize



Deadlift
5-5-5-5
+
max height box jump
3-3-3-3

then:

1k row TT

Wednesday, April 27, 2011

makin moves

men.

5 rounds, each for time:
10 thrusters
10 pull-ups
rest 90 seconds

add round splits together for score

Tuesday, April 26, 2011

rain dance?

lindsay, sara, amy, kristen, @ 11.5


2 rounds for max effort:

400m run
60 seconds rest
25 burpees
90 seconds rest
250m row
120 sec rest

Monday, April 25, 2011

All Hail

george in one of his many hats, this time...support crew

“The Chief”
3 power clean
6 push-ups
9 squats

5 sets for max rounds of 3 min work, 1 min rest

Friday, April 22, 2011

Mother of Mystery

They are so special


"The Easter Basket"

Thursday, April 21, 2011

testing, testing, 1-2-3



skill day / open gym

work on getting better or try any of the crossfit games open workouts.

Wednesday, April 20, 2011

here comes the BOOM!

j. haynes, doin it big

complete AQAP:

500m row
30 lunges
25 push-ups
20 box jumps
400m run
30 lunges
25 push-ups
20 box jumps
400m run
30 lunges
25 push-ups
20 box jumps
500m row

Tuesday, April 19, 2011

the long and winding road

collin k


15 min AMRAP:

200m run
12 kb swings
20 double unders

Monday, April 18, 2011

Hero


“Hammer”

5 rounds, each for time:

5 power clean
10 front squat
5 jerk
20 pull-ups
90 sec rest

Friday, April 15, 2011

round and round

job well done.


20 min AMRAP:
15 wall-balls
10 KTE
5 deadlifts

Thursday, April 14, 2011

pick me up

jesse, carlos jr, tim, craig, and anthony in event 1 at IHC

800m run for time

rest 5 minutes

work up to heaviest
(PC+ 2 FS+ SJ)
combo in 10 min

rest 5 min

800m run for time

Wednesday, April 13, 2011

jackpot


7 rounds for time:
7 thrusters
7 burpees

Tuesday, April 12, 2011

Annie

zach at sectionals last year, before he was "coach zach"

"Annie"

for time:
50-40-30-20-10
double unders
sit-ups




Heat, Comfort, and Hydration...

Monday, April 11, 2011

Ain't no sunshine

not entirely sure whats going on here...

Back squat
work to heaviest 3 rep

complete AQAP:

500m row
21-15-9
push-ups
squats
kb swings

Saturday, April 9, 2011

as you were...


15 min AMRAP:
9 deadlifts
12 push-ups
15 box jumps

Friday, April 8, 2011

Sunshine

clearance going on with a lot of our old apparel and such, get
 it while you can at the box. early bird gets the worm.


14-12-10-8-6-4-2
DB SCT
Burpees

Thursday, April 7, 2011

Chicks dig it

Tyler

For time:
1000m row
50 KB snatches
30 box jumps

Wednesday, April 6, 2011

Champs

Sara U.
10 min AMRAP:
4 Deadlifts
10 Ring dips


congrats to the national champion aggie women!

Tuesday, April 5, 2011

hot off the press

new CSCF shirts are here just in time for summer. Be your own ray of sunshine!
Ask your coach for one at your next workout.

complete 6 sets of:

push-press-3-5

30-60 sec rest

AQAP:
30 DU
20 sit-ups

90-120 sec rest

Monday, April 4, 2011

Southern Weather



5 rounds for time:
5 Front Squats
400m run

Please take note of the schedule change! 4, 5 & 6 pm in the afternoon and 12pm on MW&TH. See you soon!

Friday, April 1, 2011

Finally Friday

holly brackin

3 rounds for time:
400m run
15 Snatch
9 HSPU

Thursday, March 31, 2011

next generation

12 min AMRAP:
300m row
20 sit-ups
5 Thrusters


*post to comments- your favorite workout song

Wednesday, March 30, 2011

Baby Time!

Marcos son Gabriel! born yesterday, he's going to be quite the stud.
Congrats Marcos!


3 rounds:

30 lunges
25 push-ups
30 KBS
25 pull-ups

Tuesday, March 29, 2011

Zeus


CrossFit Total
Find your 1RM of:
back squat
deadlift
Press

Add them together for your total.
3 attempts at each lift, complete in any order, rest as necessary

Monday, March 28, 2011

hip-hiphop

community

21-18-15-12-9-6-3
Power clean
Push Jerk

Friday, March 25, 2011

Kick, Push, Coast

ciera
4 sets:
5 push press
30 sec rest
20 lunge jumps
60 sec rest

for time:
500m row
4 rounds of:
10 kb swings
10 wall-balls
500m row

Thursday, March 24, 2011

do it big



goal day/ skill day

or try Open WOD #1

Wednesday, March 23, 2011

game on

Kristen


10-1
Deadlifts
1-10
Burpees

Tuesday, March 22, 2011

the rundown



2 x 800m run
3 min rest

4 x 400m run
90 sec rest