Fitty Cent

CrossFit Houston is hosting a "Summer Mens Challenge" on Saturday, June 12th. They have 80 spots available, 50 spots for "standard" division and 30 spots for "scaled" division. This is a great opportunity to compete! Register Here

Squat Clean
2-2-2-2
5 box jumps between each set

AQAP:
50 Pull-ups
50 burpees

Down with Dairy

Caroline at The BCS Games....and if you look in the background Daren is keeping his eye on her.

Bench press
5x5

5 rounds for time:
20 Kb swings(53/35)
10 Burpees

May I have Another?

TheBCSgames.com- if you don't know what to do with this link by now, you need to get to the gym AQAP.

Weighted strict pull-ups
5-5-5-5-5

For time:
25 Burpees
50 SDHP
25 Burpees

Props

Caleb did an impressive 320#(PR) on the deadlift after running two 5k's on Saturday at the Dansby Duo, way to go Caleb!

Ground to Overhead- max load
10 min time limit

5 rounds for time:
15 Wall-balls
10 Burpees

Step Up

Video of 2nd WOD at austin sectionals

Skill:
Handstands/HSPU

WOD
for time:
50 thrusters (115/75#))
25 Burpees
12 HSPU

Blackjack

Skill:
Push Jerk

Wod:
21 Push jerk
400m run
21 Burpees
400m run
21 Push-Jerk

From Bottom to Top

"Larry"
row 1650 meters for time.

rest 5 minutes

complete AQAP:
40 ball slams
20 burpees
30 ball slams
15 burpees
20 ball slams
10 burpees
10 ball slams
5 burpees

Game Time

Todays WOD is a workout from the 2008 CrossFit Games. Checkout this video and scope out the competition, affiliate cup here we come!

Press
3-3-2-2-3-3

5 Rounds for time:
5 Deadlifts (275/185#)
10 Burpees

Happy 28th B-day!

I have learned in my 28 years that feeling healthy and fit is priceless. Today marks my 10 year anniversary from when I decided that I wasn't going to be overweight and eat junk all the time.

Split Jerk
3-3-3-3

"Charlie"
21 Thrusters (115#/75#)
12 Burpees
15 Thrusters
9 Burpees
9 Thrusters
6 Burpees

Transformer

Man-makers anyone?

Hang Squat clean
5-5-5-5

"Jeremy"
21-15-9
Overhead squats
Burpees

Partner Wod

Each person completes 3 rounds for time:
115lb plate shuttle
max rounds of:
7 kb swings (53/35#)
5 Ring push-ups

Dance the Dance

Here are some CrossFit athletes who came out last Saturday to run and support our 5k in 18 degree temperatures. Thanks Kathy Brewer, Gary and Katie Guilbeau!

Overhead Squat
3-3-3-3-3


2min max reps burpees
2 min rest
4 min max reps man-makers (30#)
2 min rest
2 min max reps burpees

Sub Zero

3-2-1 GO!!!

Snatch Grip Deadlift
3-3-3-3-3

5 rounds for time:
5 hang cleans
10 push-press
5 burpees

So long 2k9

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

21-15-9
Kb swings
Thrusters
Burpees

Stocking Stuffer

50 burpees for time

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

Have a great Christmas eve.

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#)

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

What you know about that

Tabada Push ups

rest 5 min

7 rounds for time:

5 Burpees

7 Box Jumps

9 Thrusters

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

Long nights, Early mornings

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

4 rounds for time
400m run
12 burpees