tag:blogger.com,1999:blog-17857228546064594642011-12-02T20:59:09.456-06:00College Station CrossFitDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.comBlogger6271100tag:blogger.com,1999:blog-1785722854606459464.post-15274234985592593672011-06-01T05:00:00.001-05:002011-06-01T09:10:43.127-05:00ChangesBack Squat3-10-3-10-3-10between each set:5 HSPU10 KTE20 Double Unders- rest as needed
we are having some issues with the new site, hang tight, try it out hereDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com2tag:blogger.com,1999:blog-1785722854606459464.post-53582226424337004482011-05-31T05:00:00.002-05:002011-05-31T05:00:09.863-05:00rinse, repeat
Mark D!
row:
10 x 100m sprint
60 sec rest between
run:
10 x 100m sprint
60 sec between each
all out effortsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com4tag:blogger.com,1999:blog-1785722854606459464.post-55407798583874645722011-05-30T07:00:00.002-05:002011-05-30T07:34:59.585-05:00Memorial 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 Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com7tag:blogger.com,1999:blog-1785722854606459464.post-89332261132367476962011-05-27T05:00:00.003-05:002011-05-27T05:00:08.356-05:00Standout
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 stepsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com2tag:blogger.com,1999:blog-1785722854606459464.post-87680609162428633742011-05-26T05:00:00.003-05:002011-05-26T05:00:02.178-05:00Shadows 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!Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com5tag:blogger.com,1999:blog-1785722854606459464.post-47520938965178886582011-05-25T05:00:00.004-05:002011-05-25T07:01:16.298-05:00Above 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 monthDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com3tag:blogger.com,1999:blog-1785722854606459464.post-73733943318878070132011-05-24T05:00:00.004-05:002011-05-24T05:11:34.065-05:00doctor love
12 min AMRAP:
3 power snatch (115/75)
7 sit-ups
9 box jumpsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com7tag:blogger.com,1999:blog-1785722854606459464.post-54198661089007142492011-05-23T05:00:00.002-05:002011-05-23T05:00:00.568-05:00next dimension
Complete 5 sets:
5 deadlift
-rest 20 sec
10 Burpees AQAP
-rest 30 sec
10-15 Body rows
-rest 60-120 secDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com4tag:blogger.com,1999:blog-1785722854606459464.post-74418582538932223202011-05-20T05:00:00.000-05:002011-05-20T05:00:06.237-05:00Watchful Eye
"Gas Mask"
4 rounds:
500m row
400m runDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com14tag:blogger.com,1999:blog-1785722854606459464.post-8180114793445229502011-05-19T05:17:00.005-05:002011-05-19T05:38:24.364-05:00heavy
Buy in: 100 Double Unders
WOD:
6 sets of
3 Thrusters (heavy)
20 Weighted Lunges
90 sec rest
Cash out: 100 Sit upsDarennoreply@blogger.com6tag:blogger.com,1999:blog-1785722854606459464.post-48035885203689588222011-05-18T07:53:00.002-05:002011-05-18T07:58:01.118-05:00He's Back7 Minute AMRAP:12 KB Snatch8 Pushups7 Minute Rest7 Minute AMRAP:4 Hang Power Clean12 MB SlamsDarennoreply@blogger.com9tag:blogger.com,1999:blog-1785722854606459464.post-70948055967291288762011-05-17T04:59:00.002-05:002011-05-17T11:26:41.601-05:00GetItUp!"BREATHE" from Paul Schneider on Vimeo.Bench Press: Find 4 Rep MaxthenFor Time:Row 1000 metersRun 1609 metersDarennoreply@blogger.com9tag:blogger.com,1999:blog-1785722854606459464.post-26449759949705380632011-05-16T05:00:00.001-05:002011-05-16T05:00:03.590-05:00clean up"Dirty Thirty"For Time:30 Box jump, 24 inch box30 Jumping pull-ups30 Kettlebell swings, 1 poodWalking Lunge, 30 steps30 Knees to elbows30 Push press, 45 pounds30 Back extensions30 Wall ball shots, 20 pound ball30 Burpees30 Double undersDarennoreply@blogger.com6tag:blogger.com,1999:blog-1785722854606459464.post-81058684263319603532011-05-14T11:33:00.002-05:002011-05-14T11:34:56.127-05:00Murph Day1 Mile Run100 Pull ups200 Push ups300 Squats1 Mile RunDarennoreply@blogger.com0tag:blogger.com,1999:blog-1785722854606459464.post-20161261751249718972011-05-13T05:00:00.003-05:002011-05-13T12:00:19.211-05:00we readykendraFor Time:Row 500 meters5 rounds:10 burpees10 box jumpsrest and then complete...5 sets of 10 pullupsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com3tag:blogger.com,1999:blog-1785722854606459464.post-89236639111054757972011-05-11T05:00:00.003-05:002011-05-11T05:00:01.411-05:00in the starsamy and danny25 minute AMRAP:5 Squat Cleans10 Toes to Bar10 DB Thrusters20 Double UndersDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com5tag:blogger.com,1999:blog-1785722854606459464.post-31829533638359602552011-05-10T05:00:00.005-05:002011-05-10T07:29:51.748-05:00bravotim conquering the incline.4 sets of 6 HSPUsthen"Claudia"5 Rounds for Time:20 KBS (24kg/16kg)400m runDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com13tag:blogger.com,1999:blog-1785722854606459464.post-6305461127583954462011-05-09T05:00:00.002-05:002011-05-09T10:50:41.341-05:00coming homeFind 2 RM Front SquatRow 500mRow 400mRow 300mRow 200mRow 100mrest 1 minute between rowsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com13tag:blogger.com,1999:blog-1785722854606459464.post-73514713959473642502011-05-06T05:00:00.009-05:002011-05-06T05:08:55.893-05:00all 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.Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com19tag:blogger.com,1999:blog-1785722854606459464.post-18751634908757002512011-05-05T05:00:00.002-05:002011-05-05T06:37:31.683-05:00cinco de mayo
linsday cobb
15 min AMRAP:
30 double unders
15 push-press
15 sit-upsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com20tag:blogger.com,1999:blog-1785722854606459464.post-51302602184939579892011-05-04T05:00:00.004-05:002011-05-04T05:00:00.522-05:00just can't get enough
done.
Back squat
3-3-3-3
rest as needed
then:
5 x 200m sprint
- starting from the ground.Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com17tag:blogger.com,1999:blog-1785722854606459464.post-17611523273084208622011-05-03T05:00:00.000-05:002011-05-03T05:00:00.710-05:00long way to the top
ciera on 11.6
3 rounds for time:
10 clean and jerk @ 135/95
25 box jumpsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com21tag:blogger.com,1999:blog-1785722854606459464.post-13107714056985370412011-05-02T05:00:00.004-05:002011-05-02T05:00:11.962-05:00USA
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 burpeesDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com21tag:blogger.com,1999:blog-1785722854606459464.post-18679631342199134262011-04-29T05:00:00.003-05:002011-04-29T05:00:09.075-05:00Friday
3 rounds for time:
5 power snatch
suicide shuttle
20 sit-upsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com9tag:blogger.com,1999:blog-1785722854606459464.post-23049106751398546062011-04-28T05:00:00.000-05:002011-04-28T05:00:13.577-05:00supersize
Deadlift
5-5-5-5
+
max height box jump
3-3-3-3
then:
1k row TTDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com9tag:blogger.com,1999:blog-1785722854606459464.post-20384312686823110232011-04-27T05:00:00.003-05:002011-04-27T05:00:05.739-05:00makin moves
men.
5 rounds, each for time:
10 thrusters
10 pull-ups
rest 90 seconds
add round splits together for scoreDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com8tag:blogger.com,1999:blog-1785722854606459464.post-24906245084123667642011-04-26T05:00:00.000-05:002011-04-26T05:00:07.193-05:00rain 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 restDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com17tag:blogger.com,1999:blog-1785722854606459464.post-17863390279356304802011-04-25T05:00:00.003-05:002011-04-25T05:00:05.555-05:00All 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 restDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com15tag:blogger.com,1999:blog-1785722854606459464.post-19356644600551823862011-04-22T05:00:00.003-05:002011-04-22T05:00:01.961-05:00Mother of Mystery
They are so special
"The Easter Basket"Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com7tag:blogger.com,1999:blog-1785722854606459464.post-82198948361950657592011-04-21T05:00:00.002-05:002011-04-21T05:00:10.520-05:00testing, testing, 1-2-3
skill day / open gym
work on getting better or try any of the crossfit games open workouts.Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com7tag:blogger.com,1999:blog-1785722854606459464.post-74148594496928322522011-04-20T05:00:00.007-05:002011-04-20T05:00:01.831-05:00here 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 rowDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com16tag:blogger.com,1999:blog-1785722854606459464.post-63398826428756415202011-04-19T05:00:00.005-05:002011-04-19T05:00:11.376-05:00the long and winding road
collin k
15 min AMRAP:
200m run
12 kb swings
20 double undersDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com20tag:blogger.com,1999:blog-1785722854606459464.post-2038919096113146742011-04-18T05:00:00.005-05:002011-04-18T05:00:15.114-05:00Hero
“Hammer”
5 rounds, each for time:
5 power clean
10 front squat
5 jerk
20 pull-ups
90 sec restDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com11tag:blogger.com,1999:blog-1785722854606459464.post-25154558525223142512011-04-15T04:00:00.005-05:002011-04-15T04:00:03.050-05:00round and round
job well done.
20 min AMRAP:
15 wall-balls
10 KTE
5 deadliftsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com6tag:blogger.com,1999:blog-1785722854606459464.post-61243913973080182782011-04-14T04:00:00.000-05:002011-04-14T04:00:15.049-05:00pick 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 timeDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com18tag:blogger.com,1999:blog-1785722854606459464.post-65354947434478617142011-04-13T04:00:00.000-05:002011-04-13T04:40:24.425-05:00jackpot
7 rounds for time:
7 thrusters
7 burpeesDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com7tag:blogger.com,1999:blog-1785722854606459464.post-22041001052619838052011-04-12T04:00:00.005-05:002011-04-12T04:00:06.122-05:00Annie
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...
Its getting hot, and will continue to get hotter, probably until the atmosphere burns up. Well maybe not, but the point is summer is quickly approaching and with it the searing heat of texas. It will be hot at the box, mainly because the box Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com13tag:blogger.com,1999:blog-1785722854606459464.post-74266142716029637972011-04-11T04:00:00.002-05:002011-04-11T04:00:06.766-05:00Ain'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 swingsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com12tag:blogger.com,1999:blog-1785722854606459464.post-38967391617922315352011-04-09T08:00:00.000-05:002011-04-09T08:24:53.537-05:00as you were...
15 min AMRAP:
9 deadlifts
12 push-ups
15 box jumpsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com3tag:blogger.com,1999:blog-1785722854606459464.post-5945169911337218982011-04-08T04:00:00.000-05:002011-04-08T04:44:32.201-05:00Sunshine
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
BurpeesDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com16tag:blogger.com,1999:blog-1785722854606459464.post-13052635355549526672011-04-07T04:00:00.005-05:002011-04-07T04:00:05.571-05:00Chicks dig it
Tyler
For time:
1000m row
50 KB snatches
30 box jumpsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com8tag:blogger.com,1999:blog-1785722854606459464.post-81707962053415853012011-04-06T04:00:00.002-05:002011-04-06T10:23:07.343-05:00Champs
Sara U.
10 min AMRAP:
4 Deadlifts
10 Ring dips
congrats to the national champion aggie women!Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com14tag:blogger.com,1999:blog-1785722854606459464.post-52003577914429119732011-04-05T04:00:00.000-05:002011-04-05T05:03:30.360-05:00hot 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 restDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com16tag:blogger.com,1999:blog-1785722854606459464.post-16791381380928561152011-04-04T04:00:00.000-05:002011-04-04T04:00:03.719-05:00Southern 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!Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com12tag:blogger.com,1999:blog-1785722854606459464.post-65783252728726970262011-04-01T04:00:00.003-05:002011-04-01T04:00:04.491-05:00Finally Friday
holly brackin
3 rounds for time:
400m run
15 Snatch
9 HSPUDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com6tag:blogger.com,1999:blog-1785722854606459464.post-4341751667527512242011-03-31T04:00:00.004-05:002011-03-31T05:37:43.722-05:00next generation12 min AMRAP:
300m row
20 sit-ups
5 Thrusters
*post to comments- your favorite workout songDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com20tag:blogger.com,1999:blog-1785722854606459464.post-23142120630545643122011-03-30T04:00:00.000-05:002011-03-30T04:00:07.699-05:00Baby 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-upsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com9tag:blogger.com,1999:blog-1785722854606459464.post-60639409573533911342011-03-29T04:00:00.002-05:002011-03-29T05:07:45.987-05:00Zeus
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 necessaryDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com13tag:blogger.com,1999:blog-1785722854606459464.post-60458989007529984982011-03-28T04:00:00.005-05:002011-03-28T04:00:06.979-05:00hip-hiphop
community
21-18-15-12-9-6-3
Power clean
Push JerkDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com11tag:blogger.com,1999:blog-1785722854606459464.post-45858504478529030722011-03-25T05:00:00.003-05:002011-03-25T05:00:06.107-05:00Kick, 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 rowDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com8tag:blogger.com,1999:blog-1785722854606459464.post-17407519101286846272011-03-24T05:00:00.003-05:002011-03-24T05:00:18.596-05:00do it big
goal day/ skill day
or try Open WOD #1Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com12tag:blogger.com,1999:blog-1785722854606459464.post-38441737003877203052011-03-23T05:00:00.000-05:002011-03-23T05:00:01.883-05:00game on
Kristen
10-1
Deadlifts
1-10
BurpeesDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com16tag:blogger.com,1999:blog-1785722854606459464.post-68201342691866594602011-03-22T05:00:00.002-05:002011-03-22T05:22:37.661-05:00the rundown
2 x 800m run
3 min rest
4 x 400m run
90 sec restDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com11tag:blogger.com,1999:blog-1785722854606459464.post-24390033910214236562011-03-21T05:00:00.002-05:002011-03-21T05:00:03.843-05:00Sugar and Spice
5 sets:
bench press- 3 reps
KTE- 10 reps
90 seconds rest
5 sets:
60 sec max box jumps
30 sec rest
30 sec max push-ups
60 sec restDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com21tag:blogger.com,1999:blog-1785722854606459464.post-92039470777920300822011-03-19T08:00:00.001-05:002011-03-19T08:13:43.591-05:00Hey cupcake!
with a partner:
100 ring dips
50 ground to overhead(135/95)
100 box jumpsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com3tag:blogger.com,1999:blog-1785722854606459464.post-69930550934324285872011-03-18T05:00:00.000-05:002011-03-18T05:00:07.041-05:00strong side
javier.
Back squat
4-4-4-4
7 rds for time:
10 wall-balls
10 pull-upsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com3tag:blogger.com,1999:blog-1785722854606459464.post-58373491691047201582011-03-17T05:00:00.000-05:002011-03-17T05:00:06.060-05:00Force
carol and amie finishing the fight.
Testing day / open gym
- your goal today is to set a PR in something and get better at a lot of other things.- do work!Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com4tag:blogger.com,1999:blog-1785722854606459464.post-71822016556109442742011-03-16T05:00:00.000-05:002011-03-16T05:00:03.187-05:00Repetition
Sara is competing in the open, are you?
complete 3 times:
5 min AMRAP:
4 HPS (95/65)
20 du
5 min restDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com7tag:blogger.com,1999:blog-1785722854606459464.post-8084620294062813532011-03-15T05:00:00.005-05:002011-03-15T05:00:11.799-05:00Slam Jam
cesar, paul, collin, drew, danny, jim
6 sets:
3 deadlifts
10 GHD sit-ups, at speed
max ring hold, at the topDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com11tag:blogger.com,1999:blog-1785722854606459464.post-23111292886943374192011-03-14T05:00:00.001-05:002011-03-14T14:05:07.189-05:00Longitude
Anthony in WOD #2 @ the IHC
“Gas Mask”
4 rounds:
500m row
400m run
Compare to 11/18/2010Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com6tag:blogger.com,1999:blog-1785722854606459464.post-22236935342386267392011-03-12T09:00:00.004-06:002011-03-13T14:03:08.272-05:00Team Gone Bad
steven checking the competition.
as a team of four:
100 KB SDHP
100 box jumps
100 push-press
100 wall-balls
100 calorie row
complete each exercise before moving on, split up as needed between team members. each team member does at least one rep of each.Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com0tag:blogger.com,1999:blog-1785722854606459464.post-10747449667948089092011-03-11T05:00:00.002-06:002011-03-11T05:00:06.260-06:00the warriors
Glenda.
7 rds for time:
10 HSC
15 burpeesDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com20tag:blogger.com,1999:blog-1785722854606459464.post-8406033310512944612011-03-10T05:00:00.000-06:002011-03-10T05:06:36.032-06:00Snipe hunt
2k row time trial
then
skill workDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com13tag:blogger.com,1999:blog-1785722854606459464.post-70073810486074893322011-03-09T05:00:00.002-06:002011-03-09T05:00:09.663-06:00Deja Vu
Think about it, how often do you step up to something already defeated?
“Helen”
3 rounds:
400m run
21 kb swings
12 pull-upsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com23tag:blogger.com,1999:blog-1785722854606459464.post-75358930890405706462011-03-08T05:00:00.004-06:002011-03-08T05:00:07.288-06:00jump jive
The last men's heat... a testament of will power.
15 min AMRAP:
3 HSPU
7 OHS@75/55
11 Wall-BallsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com6tag:blogger.com,1999:blog-1785722854606459464.post-56063029070591611642011-03-07T05:00:00.009-06:002011-03-07T05:00:15.439-06:00Success!
Congrats to all the athletes from the IHC! Thank you so much for coming
out saturday, you guys are a true inspiration!!
5 sets:
powerclean + 2 front squat
rest 30 sec
30 sec row sprint for cal
rest 90 sec
tabata sit-upsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com12tag:blogger.com,1999:blog-1785722854606459464.post-11542907708268021242011-03-04T19:10:00.004-06:002011-03-06T19:00:29.099-06:00IHC 2011WOD 1
“Gamble”
1000m row for time + Max reps Deadlift
Bar must be picked up within 10 seconds of Row ending, reps end when the bar rests on the ground for more than 1 second.
No re-gripping, no resting on the ground, no re-starting.
Score = Time – (3 sec x DL reps)
WOD 2
“Chipper”
200m Plate Carry- overhead
25 DB thrusters
50 box jumps
50 push-ups w/ hand release
50 KB Swings
25 burpees
200mDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com7tag:blogger.com,1999:blog-1785722854606459464.post-80193067501576088022011-03-04T05:00:00.004-06:002011-03-04T05:05:23.949-06:00That Girl
In-House Comp 2011... Are You Ready?
"Helen"
3 rounds for time:
400m run
21 Kb swings
12 pull-upsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com4tag:blogger.com,1999:blog-1785722854606459464.post-44371224867488392432011-03-03T05:00:00.000-06:002011-03-03T05:04:10.196-06:00Great Wide Open
Next time you see Alex McCarty congratulate him on the addition to his family!
Open Gym / Skill DayDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com11tag:blogger.com,1999:blog-1785722854606459464.post-77479119745329888662011-03-02T05:00:00.000-06:002011-03-02T05:00:00.703-06:00Ringer
Dave, Tate, and Jesse knocking out the group workout.
Start talking to your friends about the April community workout
5 min AMRAP:
3 power clean @ 135/95
5 ring dips
7 box jumps
rest 10 min, active recovery
5 min AMRAP:
3 power clean @ 135/95
5 ring dips
7 box jumpsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com17tag:blogger.com,1999:blog-1785722854606459464.post-15118885517840357812011-03-01T05:00:00.000-06:002011-03-01T05:10:44.963-06:00Joe Cool
5 sets:
4 back squat
6-8 sandbag thrusters
20 double unders
2-3 min restDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com10tag:blogger.com,1999:blog-1785722854606459464.post-80014238375620496902011-02-28T05:00:00.001-06:002011-02-28T05:00:03.251-06:00Get Dirty
Grace from Daren Endsley on Vimeo.
“Filthy Fifty”
50 Box jump
50 jumping PU
50 KBS
50 lunges
50 KTE
50 push-press
50 Superman
50 Wall-ball
50 burpees
50 Double underDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com10tag:blogger.com,1999:blog-1785722854606459464.post-44791559611126414742011-02-25T05:00:00.004-06:002011-02-25T05:00:00.421-06:00Bright
Haynes locking out a clean and jerk PR of 285#!
Notice the excitement on his teammate's face...
10 sets of:
5 Bench press
12 pull-ups
30 seconds max squats
rest 2 minutesDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com3tag:blogger.com,1999:blog-1785722854606459464.post-24798574852373545272011-02-24T05:00:00.000-06:002011-02-24T05:10:16.075-06:00getchasome
Open Gym / Skill Day
Do Work.Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com4tag:blogger.com,1999:blog-1785722854606459464.post-6541584127548543252011-02-23T05:00:00.010-06:002011-02-23T05:00:32.878-06:00better in the morning
will trying to wrangle the slosh pipe
For Time
40 overhead squats
40 sit-ups
40 KB swing
400m run
40 box jump
40 Knees to elbows
40 DB hang squat cleansDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com8tag:blogger.com,1999:blog-1785722854606459464.post-58583505629459958442011-02-22T05:00:00.013-06:002011-02-22T05:00:15.965-06:00Good Life
Marcos, Bing, Amie, and George taking off on their run.
Row:
1000m
rest 5 min
5x 100m, 10sec rest interval
rest 5 min
1000m rowDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com9tag:blogger.com,1999:blog-1785722854606459464.post-22438671944680096492011-02-21T05:00:00.006-06:002011-02-21T05:00:05.188-06:00Rep
CSCF had a great showing this weekend in Dallas!
If you see lindsay, rebekah, amie, george, sara, marcos, bing, haynes, zach, will, or charlie congratulate them!
Deadlift:
3-5 sets of 10 reps, rest 2 min between each set
7 min AMRAP:
5 right arm thrusters
5 left arm thrusters
5 burpeesDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com10tag:blogger.com,1999:blog-1785722854606459464.post-24486227252815204862011-02-19T07:35:00.003-06:002011-02-19T07:35:59.869-06:005khttp://www.mapmyrun.com/routes/view/28481622/?open_ive_done=1Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com3tag:blogger.com,1999:blog-1785722854606459464.post-31560496871226626662011-02-18T05:00:00.000-06:002011-02-18T05:00:03.031-06:00ba-ba-ba-ba-barbara ann
Sara competed at the fittest games in austin, and
is on a team for a competition in dallas this weekend...
the crossfit season has begun!
"Barbara"
5 rounds, time each round:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com8tag:blogger.com,1999:blog-1785722854606459464.post-39682867117636939352011-02-17T05:00:00.010-06:002011-02-17T05:00:09.362-06:00in your head
Amie in the middle of her last WOD at the fittest games.
Always fun to throw weight over your head after a run...
press 1-1-1
push-press 3-3-3
push-jerk 5-5-5Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com8tag:blogger.com,1999:blog-1785722854606459464.post-32486561526491409322011-02-16T05:00:00.000-06:002011-02-16T05:00:10.960-06:00Grizzly
Haynes competed sunday at the fittest games in austin.
This is midway through a 195# bear complex attempt.
3 x 400m run,
rest 2-3 min
3x 200m run,
rest 60-90 secDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com7tag:blogger.com,1999:blog-1785722854606459464.post-90336392163207926502011-02-15T05:00:00.002-06:002011-02-15T05:16:46.223-06:00I dip, you dip, we dip
4 rounds:
12 GHD hip ext
30 sec handstand
For time:
24-18-12-6
ring dips
sit-upsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com11tag:blogger.com,1999:blog-1785722854606459464.post-33658356381583465122011-02-14T05:00:00.002-06:002011-02-14T05:19:31.981-06:00Be Mine
Back squat
3-3-3-3-3-3
rest 30-90 sec
5 rounds: attempt max pull-ups, rest as needed.
500m row time trial.Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com16tag:blogger.com,1999:blog-1785722854606459464.post-89621869271509416232011-02-11T05:00:00.001-06:002011-02-11T05:59:22.209-06:00Ice Pick
handstands looking pretty in pink,
who says you can't be girly in crossfit?
5 rounds for fastest round:
200m Row
10 burpeesDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com5tag:blogger.com,1999:blog-1785722854606459464.post-16337030693793871402011-02-10T05:00:00.001-06:002011-02-10T05:06:38.778-06:00Making moves
Open Gym/ Skill Day
or Tabata This
Come do work!Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com5tag:blogger.com,1999:blog-1785722854606459464.post-48281187517341060782011-02-09T05:00:00.005-06:002011-02-09T07:46:21.696-06:00onward-upward
Amie is also competing on sunday at the fittest games in austin.
Good luck Amie!
squat clean- 15 min to find 1rm
rest 5-10 min
8 min AMRAP of:
5 Squat Cleans @ 60-70% 1RM
10 HSPUDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com12tag:blogger.com,1999:blog-1785722854606459464.post-63875104793413310062011-02-08T05:00:00.003-06:002011-02-08T07:38:15.919-06:00Drive
Carol will be competing at the fittest games in austin this weekend.
Watch out for her at the in-house competition too!
DeadLift-work to a heavy 10 rep
pull-up/push-up ladder:
1st min- 2 push-ups
2nd min- 2 pull-ups
3rd min- 4 push-ups
4th min- 4 pull-ups
continue until you fail one of the elements.Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com12tag:blogger.com,1999:blog-1785722854606459464.post-79278610208964158242011-02-07T05:00:00.002-06:002011-02-07T05:14:39.874-06:00Another time
3 rounds of:
400m run
21 box jumps
12 hang power snatchDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com11tag:blogger.com,1999:blog-1785722854606459464.post-27346135044706610562011-02-04T05:00:00.003-06:002011-02-04T05:00:01.339-06:00Snow Day
CrossFit prepares you for everything in life, even holding
another trainer over your head.
200 double unders
50 overhead lunges
100 sit-upsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com5tag:blogger.com,1999:blog-1785722854606459464.post-14211428328510560952011-02-03T05:00:00.004-06:002011-02-03T05:00:17.025-06:00double trouble
Open Gym
either get better or get a workout in,
we'll help with bothDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com13tag:blogger.com,1999:blog-1785722854606459464.post-66661833958687195062011-02-02T05:00:00.002-06:002011-02-02T07:16:51.323-06:00double vision
AQAP:
300m row
40 kb swings
40 box jumps
300m row
30 kbs
30 box jumps
300m row
20 kb swings
20 box jumps
300m row
10 kbs
10 box jumpsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com10tag:blogger.com,1999:blog-1785722854606459464.post-84363080271610547482011-02-01T05:00:00.011-06:002011-02-01T05:00:12.587-06:00o-two
Meet Paul, the model for the upcoming CSCF christmas card.
love the santa shorts Paul!
Deadlift: 5-5-5-5, 60sec rest
GHD sit-up: 10-10-10-10, 90sec rest
50 burpees for timeDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com12tag:blogger.com,1999:blog-1785722854606459464.post-71416475813707043922011-01-31T05:00:00.000-06:002011-01-31T05:16:51.192-06:00start it up
Scott and the gang competed in the 5k and kids mile saturday.
Thanks to everyone who came out!
"Cindy"
20 min AMRAP:
5 pull-ups
10 push-ups
15 squatsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com13tag:blogger.com,1999:blog-1785722854606459464.post-37925938492743466462011-01-28T05:00:00.002-06:002011-01-28T05:00:14.054-06:00in it to win it
Race is tomorrow, Sign up today, save $5!
20 min AMRAP:
4 HSPU
8 KBS
12 Pull-upsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com6tag:blogger.com,1999:blog-1785722854606459464.post-26210903083242812992011-01-27T05:00:00.011-06:002011-01-27T05:00:02.488-06:00Fresh Choice
Victor and Sarah just finished on-ramp and are jumping into classes.
Be sure to welcome them to the community, we're excited to have y'all.
Open Gym Day
refine your skills
do a custom workout
make up a missed WOD
work on goals
roll out and stretch
today is yoursDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com10tag:blogger.com,1999:blog-1785722854606459464.post-27099924337665069682011-01-26T05:00:00.004-06:002011-01-26T05:00:01.835-06:00Pay your Dues
4 rounds for time:
400m run
50 air squatsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com14tag:blogger.com,1999:blog-1785722854606459464.post-52816800282593095102011-01-25T05:00:00.002-06:002011-01-25T05:15:29.026-06:00Bacon and Eggs
5 rounds:
Powerclean x1
Front Squat x2
Hang power clean x1
Row- 15 sec sprint
2-3min rest
post highest weight and fastest row splitDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com13tag:blogger.com,1999:blog-1785722854606459464.post-22407682592408212622011-01-24T05:00:00.002-06:002011-01-24T05:00:09.646-06:00Joker
Gary is gearing up for the in-house competition, are you?
9-7-5-3
Deadlifts
18-14-10-6
BurpeesDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com11tag:blogger.com,1999:blog-1785722854606459464.post-85627298456684486632011-01-22T08:00:00.000-06:002011-01-22T08:09:09.536-06:00We are Family
Join us at 9am for a free workout at TWC/CSCF this morning. Workout is open to everyone and scalable to all levels so bring your buds.Darenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com0tag:blogger.com,1999:blog-1785722854606459464.post-87258386689009454572011-01-21T05:00:00.010-06:002011-01-21T07:43:23.986-06:00press on
Amanda and Lindsay won't let a little rain ruin their workout.
Sign-up for the In-house competition today! It going to be a lot of fun! Visit the In-house comp page above.
Complete AQAP:
20 Squat Cleans
40 box jumps
60 wall-ballsDarenhttp://www.blogger.com/profile/07142014535852487225noreply@blogger.com9