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

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

Step Up

Video of 2nd WOD at austin sectionals

Skill:
Handstands/HSPU

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

Wish-Wash

The current on-ramp class is proving to be an athletic group, we are excited to get them into our regular classes after next week.

Skill Work-

Double unders

Box jumps

Handstand push-ups

Then...
6 rounds of:
15 seconds rowing, for fastest 500m split
45 seconds rest

rest 1 minute

2 minutes max reps knees to elbows
-feet can't touch ground

post lowest 500m pace and KTE reps to comments

Advance

Elliot Wendel is new to CrossFit, keep it up man, you are doing great!

Overhead Squats
10-10-10-10-10

5 rounds for time:
5 HSPU
20 Squats

Head Rush

Chest Press:
10-10-10-10-10


AMRAP in 15min:
250m row
10 HSPU
15 KTE

Tinker Toys

Isn't CrossFit so much fun? Lisa Engelmann just completed On-Ramp and starts classes next week!

Front Squat
2-2-2-2

Diane:
21-15-9
Deadlifts (225# or 50% of 1RM)
Handstand Push-ups

Motivation

Drop Top

We need all of you to come out to our first 5k and 1 mile kid's fun run on January 9th, 2009. All money raised will go to the Childrens Museum. Click here to sign up and find out more info.

Overhead squat
2-2-2-1-1-1

every minute on the minute for 12 minutes:
8 Deadlifts
4 HSPU

A Different Perspective

The current on-ramp class wraps up this week, these gals seem to be enjoying CrossFit so far.

HSPU- max reps, 2 attempts

5 rounds for time:
10 DB Split Cleans
Shuttle Sprint(5,10,15)
10 Chest Press (med ball)