Upside Downside

You can expect to see Marcos at The BCS Games. Spots are filling quickly, as of yesterday we have 44 athletes signed up. If you are considering volunteering or competing please go to thebcsgames.com today and sign up!

Push-Press
work up to your 5RM

12 min AMRAP:
10 HSPU (H2G)
20 Renegade Rows (30/20)
Walking Lunges

Mystery

Sign up for the BCS Games today! If you are hesitant or nervous don't be! We designed it for anyone to be able to come out, compete, and have a great time. We want our box to have the biggest and proudest representation. If you get caught up in the competition... Great! If you don't...Great! We just want to see all of our crossfitters compete. 3-2-1...go!

TheBCSGames.com- benefiting the Lincoln Center in College Station

HSPU
3x 10

Partner WOD
come find out

Press On

Jazmyne Rios has been training at our box for about 3 months with her mom Ruth Rios, they are doing great! Keep it up ladies!

5 Burpee rule:

Complete 5 Burpees, immediately, anytime you:

Break form during an exercise

Do the wrong exercise 

Incompletely perform an exercise

Drop a barbell from above the knees
Skill:
Press/Push-Press

Wod:
12 minute AMRAP:
100m shuttle
20 Push-Press (1/2 body weight)

post time, weight, and # burpees if any to comments.

From the Bottom, to the Top

When Tony and Callie Varisco are not dominating CrossFit workouts they are out and about enjoying their first year of marriage. It's almost one year for you two love birds!

Front squat
3-3-3-3

7 rounds for time:
9 Deadlifts
7 Hang cleans
5 Push-press

Jack be Nimble

Stud athlete - Joanna Tijerina

Push-press
5-5-5-5-5


20 double unders
10 wall-balls
18 double unders
9 wall-balls
16 double unders
8 wall-balls
...continue pattern until...
2 double unders
1 wall-ball

Break Ground

The current on-ramp class graduated last night, look for some new faces in class next week. We have 11 new members, welcome them with smiling faces and big hugs ;-)

Skill work:
Ring Movements- dips,L-sit, push-up,row, etc

Complete 4 rounds of
1 min max reps at each:
Db push-press (30#)
Broad jump
Sledgehammers (20#)
Rest

Swagger

Handstand Hold
3 attempts at max length of hold

20 min AMRAP
7 push-press (95#)
30 double unders
30 medball slams(20#)

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

Rain Dance

Our good friend Dutch Lowy putting some weight over his head.

Push-Press
5-5-5-5

"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

Hurry Up and Wait

New athlete (Caleb Venable) in the middle of "Helen" last week during on ramp.

Skill Work:
Double Unders


4 rounds for time:
30 squats
15 box jump
30 sec rest
30 Db chest presses on med ball
15 Db push-press
30 sec rest

post time and weight used to comments

Run Forest Run

New shirts are in - $10

Push-press
10-10-10-10

For time:
1 mile run
400m run

The Morning After

On-Ramp being introduced to burpees

"November challenge"

Back Squat
1-1-1-1-1

4 rounds for time:
7 push-press
100 ft. broad jump

post weight/time to comments

Halloweenie

with a partner complete-

200m run alternating with:
db push-press
overhead squat
sledgehammers
alternating lunges

Long nights, Early mornings

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

4 rounds for time
400m run
12 burpees

in a fog

push jerk-
5-5-5-5

3 rounds with a partner:
100ft overhead walking lunge
12 hang clean
db push press (max reps)

day's score is total amount of push press

Press on

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Tabata squat

Fight gone bad

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

" Daren is our hero"

5 rounds for time:
25 kb swings
7 push-press
400m run

You Are What You Eat

5 rounds:

30 lunges
7 squat cleans
20 push-press