Hands up!

Tonight is the final on-ramp workout for the current class, be sure and welcome the new athletes in class next week!

Clean and push-jerk
3x5


3 rounds for time:
10 Overhead squats (115/75#)
15 Pull-ups

For Whom the Bell Tolls

Kendra (Thruster) and Mary (Burpee) are definitely CrossFit Divas!

Deadlift
work to a heavy 3,each rep from a dead stop.
10 min time limit.


5 rounds for time:
250m row
15 KTE
12 Kb Swings
9 Kb SDHP

Evolve

Checkout Gary G. doing thrusters last weekend with Coach Omar H. in the background motivating him!

Bench Press
5-5-5-5

10 Rounds for time:
10 Double Unders (unbroken set)
5 Thrusters (135/ 95) (unbroken set)


Post loads and time to comments.

Teamwork

with a team of 3:
800m run with pvc pipe
100 box jumps
100 kb swings
100 push-press
800m run with pvc pipe

Affiliate wod

o-squat

3x5

3x3

ring dips

5x10, unbroken sets

Pull-ups- chest to bar

4x10, unbroken sets

met-con:

50 single arm kb snatch

50 box jumps

50 single arm kb clean and press

Wake up

Callie Kaiser recently joined our CrossFit program and is doing AWESOME!

Skill:
Cleans


 WOD: "The Chief"

5 sets of:

3 min max rounds of:
3 Cleans
6 Push ups
9 Squats
1 minute rest

Step Up

Video of 2nd WOD at austin sectionals

Skill:
Handstands/HSPU

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

Ticket to Ride

Here's a pic from Monday nights "on-ramp" class, we're excited to get this group going and we'll see you all tonight at 7pm!

Skill:
SDHP

Tabata mash-up:
8 rounds of each with 1 min rest between each exercise-
SDHP(75#)
Row
Overhead Squats (PVC)

Post SDHP weight and mash-up score to comments

Losing Grip

 Double Under Work


"Helen"
3 rounds for time:
400m run
21 Kb swings(24/16kg)
12 pull-ups

Pick it up

Tonight we start another "2 week free on-ramp" class at 7pm. If you know someone eager to start CrossFit, tell them to show up and to say you sent them so you can get a discount in April!

Happy Birthday Marcos! no TGUs today, but they are coming...

Skill:
Deadlifts

WOD:
5 rounds for time:
15 Deadlifts (1/2 Body Weight)
12 push-ups
9 Db Squat cleans to overhead (30#)

On to the Next One

Zach killin it at Sectionals. Do you workout this hard? 

You should... each and everyWOD.

Overhead Squat
15-15-15

3 rounds of:
1 minute thrusters (115/75)
1 minute burpees
2 minute rest

Post total reps

Affiliate Team WOD-

225# Deadlift max reps in 2 min.
rest 5 min
275# Deadlift max reps in 2 min.

then...

Bear Complex (Power Clean/Front Squat/Push Press/Back Squat/Push Press = 1 rep)
5 sets of 7 reps

then...

4 rounds of:

500m row
rest 1 min.

Incomplete Madness

What was harder today, the box jumps, wall ball or run?

 Bench Press
5-5-5-5-5

3 Round "Kelly":
400m run
30 box jumps (24inch box)
30 wall-ball (20#)

Body Weight WOD:

10 burpees

Tabata squats 8 rounds of 20/10

400m run

Tabata squats 4 rounds of 20/10

200m run

Tabata squats 2 rounds  of 20/10

10 burpees

Slow Burn

Where has Cesar been?

Skill:
Kb Swing
Ring Dip

WOD:
20 min AMRAP:
400m row
15 Kb swings (24/16 kg)
10 Ring Dips
5 Front Squats (115/75#)

Cream Puff

This video was posted on the CrossFit mainsite today from the "Dead Man's Row" event 1 at the sectionals competition this past weekend in Austin, check it out!

Skill: Split Jerk

WOD:
200m Run
20 Pull-ups
20 Clean & Split Jerks (135/95)
20 Pull-ups
200m Run

Collateral

Julius has been CrossFitting with TWC since July of 2009, he has pushed through a lot of tough workouts. Keep it up man!

Skill:
Overhead Squat

WOD:
21-15-9
Overhead squat (115/75)
Sit-ups

Spring Un-broken

The Affiliate Team has 75 days to prepare for Regionals....be ready, it will be tough...

Skill:
Double Unders

WOD:
3 min max rounds of 10 unbroken double unders
1 min rest
400 m run for time
1 min rest
3 min max rounds of 10 unbroken double unders

Score is number of double under rounds and 400m run time
Double Unders must be 10 unbroken, any breaks the round must start over. 400m is loop course.

Body weight wod:

10,9,8,7,6...2,1

squat jumps (performed like 2nd half of burpee, full squat-jump-clap over head)

Plyo push-ups (movement is a push-up where you push up forcefully to lift hands off ground, clap, and land with hands ready for next push-up) can be done from feet or knees

Walk on

Comlete 100m of walking lunges. after every 4 lunges(2 per leg) stop and complete 4 burpees. at the end of 100m add up the number of breaks you take (burpee stops) and complete that number of 100m sprints. take 1-2 min rest between each 100.

example: daren stopped and did burpees 10 times so has to complete 10, 100m sprints.

affiliate team: add tabata squats and push-ups after the sprints.

Paleo Hangover

Zach and Charlie will be representing the box this weekend at sectionals, say a prayer for us!





Partner Mini-Hopper
Complete for time:
4x 100m Mismatched Kb Carry (must walk)
100 Kb swings
100 Squats
100 pull-ups
100 Wall-Balls
100 Push-press
4x 100m Mismatched Kb Carry (must walk)

Split however you see fit with your partner. each person must do at least 1 rep of each exercise.

White Water

Sectional WODS for this weekend were posted last night, check them out here - http://games2010.crossfit.com/
I think Daren is in on the programming because I would have never expected a 2k row this weekend but I love it!

Skill:
Rower

WOD:
2k row time trial
20 box jumps

Blackjack

Skill:
Push Jerk

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

Momentum

Becky Wade means business when she steps foot in the box!

Skill:
Kipping pull-up

WOD:
With a partner, complete as many pull-ups and push-ups as possible in 15 minutes.
Only one person works at a time, alternate between exercises.

Big Boy Noise

I want to spotlight and thank our water station volunteers who helped yesterday at the Armadillo Dash. I know the runners appreciated all of you being there and your enthusiasm. I also want to congratulate all the runners, you all looked great when you finished your race and I am pretty sure all of you accomplished the goal time you were aiming for. I also would like to recognize our very own Daren Endsley for finishing the 5k in 2nd place overall and 1st place in his age group with a time of 19:23!

Skill:
Front Squat

WOD:
7 rounds for time:
7 Thrusters
11 KTE

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

People are Crazy and Times are Strange

Watch Kirk hit up a 435# deadlift yesterday...

Skill work:
Wall- Balls


For time:
800m run
25 box jumps (24 inch)
50 wall-balls (20#)
25 box jumps (24 inch)
800m run

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.

Spring Cleaning

March is spring cleaning month at College Station CrossFit. Great, so what does the mean for you? It means in the month of march we are going to put the strength work on the back burners for a while and focus on the Technique of each exercise and movement. With good technique come safety, consistency, and maximum efficiency in workouts. Each day we will review specific skills and make the necessary changes to ensure everyone is on the same page as far as technique goes. This will be a great opportunity for you to adjust and work on any movements that you find difficult or bothersome. So with that comes the March Challenge...

March Challenge:
Your challenge in march is to be proficient in each and every crossfit movement by the end of the month, with every single rep you complete. To do this we will introduce the 5 Burpee rule. This rule has a few parts, but the main goal is to promote constant flawless form in every movement we do.

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

best way to avoid burpees... do it right! its that easy.


Skill: Air Squat

WOD: Death by Air Squats
With a continuous running clock complete 4 squats in the first minute, 8 in the second minute, 12 in the third, and so on until you cannot complete the reps required in the minute.

Challengers ready...

Chris Rogers is one of our Affiliate Cup Team training members, they had their first team workout Saturday and they definitely worked hard. Keep it up Chris!

"300"
25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
25 Pullups

Challengers Ready...

Put your game face on when you come to the box today, who is going to be our most improved athlete?

"300"
25 Pullups
50 Deadlifts (135 lbs )
50 Pushups
50 Box jumps
50 Floor wipers (135 lbs )
50 Kb Clean and Press (16Kg)
25 Pullups