Incremental

College Station CrossFit went out to the Dansby Duo and represented the box with pride this past weekend taking home 1st, 2nd and 3rd place in the men's relay. CONGRATS Guys!

Press
5-5-5-5

Every minute on the minute until failure:
3 Deadlifts (225/155)
2 Push-ups


each minute the deadlifts stay the same and push-ups increase by 2. Push-ups continue to increase until a failed rep minute.

Clean Sweep

You should always be prepared...

Saturday's W.O.D.-

3 rounds for time of:
5 DB Squat Clean
2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

TGIF

We have all worked hard this week so let's go to Ruth's house and have a great time tonight!

Overhead squat
5-5-5-5-5


21 Medball cleans
12 Handstand push-ups
15 Medball cleans
9 Handstand push-ups
9 Medball cleans
6 Handstand push-ups
3 Medball Cleans
3 Handstand push-ups

Prepared

This is how Zach gets his workouts in at the lake on weekends!

Thruster
6-6-6-6

1000m Row Sprint
3 min rest
500m Row Sprint
2 min rest
250m Row Sprint
1 min rest
125m Row Sprint

Fast

We are proud to announce that we have teamed up with Body Lab and CrossFit ATM to bring Bryan/College Station a true fitness competition that will be fun and most importantly will be something that anyone can sign up for. We hope to see EVERY ONE of our College Station CrossFit members out there, this is a great motivator to make you train harder this month! It doesn't matter what your age or fitness level is, you should come out and compete. CrossFit is a sport, it is the sport of fitness. We invite you to THE BCS GAMES on May 1st for the most exciting fitness competition in the BCS. Register Here

We also need volunteers, if you are interested in helping out, email info@collegestationcrossfit.com

Deadlift
5-5-5
between each, attempt max reps chest to bar pull-ups


For Max reps:
90 sec Kb snatch- left arm (24/16kg))
90 sec Kb snatch- right arm (24/16)
90 sec Kb swings (24/16)
90 sec rest
60 sec Kb snatch- left arm
60 sec Kb snatch- right arm
60 sec Kb swings