Break Yourself In

Who's hands are these?

WOD - 3,000 pounds - Ground to Overhead

Thirsty?

Back Squat
2-2-2-2

WOD
5 rounds for time of:
15 cal Row
15 ring dips

Team

Throwing up the "D" for Coach Daren after the Murph WOD. Daren completed his Ironman yesterday in 12 hours and 9 minutes....WOW! Read details about his race here.

WOD
1 mile run
20 OHS
15 thrusters (45/25)
800m run
15 OHS (45/25)
10 thrusters
400m run
10 OHS (45/25)
5 thrusters

Slick

Fight Gone Bad "Modified"

3 rounds for 20 reps at each station

Wall Ball
Box Jumps
Push Press
Sumo Deadlift HP
Row (cal)
rest one minute

IronMan

On Sunday Daren will be participating in his 4th Ironman, he needs all of your prayers and thoughts as he prepares to take on this incredible task. In honor of his 2.4 mile swim, 112 mile bike and 26.2 mile run we will be having a "Murph" workout at the box this Sunday at 5pm. If you plan on attending please post so we know who is coming.

Deadlift
10-10-10

WOD
10!
Front Squats (115#/75#)
Push Ups (C2G)

Competition

3 Rep Max Thruster (up to 5 attempts)

WOD - 9 rounds for time of:

5 KB Snatch (53#/35#)
5 Hang Power Clean (155#/115#)

Under Pressure

Squat clean
5x5


Partner row:
With a partner row AMMAP in 10 min- switch EMOM.

definitions anyone?




Daren's Ironman journey- FOLLOW

air

 Will Paton showing skills in scotland.

Front Squat
2-2-2-2-2-2

4 rounds for max reps:
60 sec double unders
30 sec rest
20 sec push-press(95/65#)
30 sec rest


On sunday your coach, daren, will undertake his fourth Ironman in Coeur D'Alene, Idaho. If you want to follow the preparations, trip, race, and post-race go HERE and read his posts throughout the week.

LoCo

On sunday your coach, daren, will undertake his fourth Ironman in Coeur D'Alene, Idaho. If you want to follow the preparations, trip, race, and post-race go HERE and read his posts throughout the week. Comment if you'd like.

Press
4-4-4-4


5 rounds for time:
200m row
5 Deadlifts (Bodyweight)
10 wall-balls (20/14#)

For Real!

5 rounds for time:
15 wall-ball shots (20/14#)
10 Burpee pull-ups

*weight vest if you ain't scared* (20/10lbs)


DEMO

SCAB

But, But, But he's doing anchored sit-ups. Yes if you are truly concerned with the speed of your sit-ups then you can do anchored, but your double unders better freakin look like his. Deal? oh and finish under 5.


Hang Power Clean
1RM, take 4-6 attempts after warm-up sets


"Annie"
50-40-30-20-10
Double Unders
Sit-ups

Face Slap

Caleb Venable at the Dansby Duo this year.

Overhead Squats
3-3-3-3


3 rounds for time:
6 HSPU
18 air squats
12 clap push-ups
18 air squats

90 sec rest between each round

What Happened to Posting?

Push-Press
5-5-5-5-5

4 x 400m Run Sprints
-5 minutes allowed for each run

Start Again

Congratulations to all the competitors from College Station CrossFit at the CrossFit Houston 2010 Summer Challenge. The workouts were no joke, I think we need to order some sandbags and prowler sleds, what do ya'll think?

Bench Press
5-5-3-3-3

7 rounds for time:
10 DB thrusters, 45# dbs
10 pull-ups

End of Days

CSCF is rolling south to CrossFit Houston tomorrow for the Summer Challenge they are hosting. The following athletes are competing:

Marcos Mendez
Kirk Elder
Charlie Lima

If you want to drive an hour and a half and come support click here for directions, events begin at 8am and there will be four wods for athletes who make it to the finals. Registration is also now open for their Women's Competition on July 10th.

Power clean
5-4-3-5-4-3

AQAP:
400m run
12 Box jumps
9 Ring dips
6 Deadlifts
200m run
11 Box jumps
8 Ring Dips
5 Deadlifts
200m run
10 Box jumps
7 Ring Dips
4 Deadlifts
400 m run
9 Box jumps
6 Ring dips
3 Deadlifts

Also there will be a party at daren's house saturday at 7. come, and check your e-mail for details.

On To The Next One

Pull ups
4 x 10-15

- work on weighting or kipping

WOD
5 rounds of:
10 KB Snatch per arm(53/35#)
15 Push ups

Like a Fish

Push-jerk
8-8-8-8-8-8

1K row TT

Push your Luck

Bretani getting some of her first ring dips at regionals!! What a clutch performance!

Front Squat
5x5

"Helen"
3 rounds for time:
400m run
21 Kb Swings
12 Pull-ups

Get in Line

Deadlift
Work up to a heavy 4 rep

15 min AMRAP:

4 thrusters
6 hang power cleans
8 sumo high-pull

(95/65#)

Storms a Brewin

CrossFit is getting some pub on CNN - http://www.cnn.com/video/#/video/health/2010/06/04/crossfit.not.average.gym.cnn?iref=allsearch

Double Unders
5 x 15 unbroken reps


Strength/BW Pair
Start a clock and complete
20 Front Squats, rest 30 sec
Tabata Push-ups, rest 1 min
20 Front Squats, rest 30 sec
Tabata Row

Score is total tabata push-ups plus tabata row calories plus squat weight. Highest score is the goal

Yes Please

Overhead Squat
10-10-10-10


For Time:
5 Hang Power Clean
40 Sit-ups
10 HPC
30 sit-ups
15 HPC
20 sit-ups
20 HPC
10 Sit-ups

Drive

May Challenge Re-Test

CrossFit Total
1RM Back Squat
1RM Deadlift
1RM Press

The Return

College Station CrossFit affiliate team did a great job at regionals, we are very proud of all of you!

May Challenge Re-Test

CrossFit Total
1RM Back Squat
1RM Deadlift
1RM Press