With a Bang

Ryan Walter has proven early in his crossfit career that he can hang with the best of them. I sure hope we see him at The BCS Games - www.thebcsgames.com

Deadlift
3-3-3-3-3-3


"Nancy"
5 rounds for time:
400m run
15 Overhead Squats (95#)

Gymnastictastic

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


THE ELECTRICIAN making deadlifts look easy after the Dansby Duo!

Overhead squat
3-3-3-3

For Time:
800m run
21 ring dips
50 box jumps
21 ring dips
800m run

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

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

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

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

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

Transformer

Man-makers anyone?

Hang Squat clean
5-5-5-5

"Jeremy"
21-15-9
Overhead squats
Burpees

Dance the Dance

Here are some CrossFit athletes who came out last Saturday to run and support our 5k in 18 degree temperatures. Thanks Kathy Brewer, Gary and Katie Guilbeau!

Overhead Squat
3-3-3-3-3


2min max reps burpees
2 min rest
4 min max reps man-makers (30#)
2 min rest
2 min max reps burpees

thats the name of the game

front squat
5-5-5-5-5

5 rounds for time:
250m row
25 pvc OH squats
15 pull-ups

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

friday the...

A sweat stain is a sign of a good WOD, we want you all to challenge this one next week. Wear your favorite t-shirts next week, work hard, then lay on your backs POST WOD. We'll take pictures of the best ones.

overhead squats
5-5-5-5-5

for time:

20 wall-balls
25 double unders
10 burpees
25 double unders
200m run
25 double unders
10 burpees
25 double unders
20 wall-balls

Halloweenie

with a partner complete-

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

Up in the Air

Skill work
overhead squats
complete 75 perfect reps, pvc or barbell
 power snatch


7 rounds for time:
3 clean and press
15 push-ups

Hodgepodge

Hang power clean
3-3-3-3-3

for time:
21 OH squat
9 ring dips
20 lateral jumps
15 OH squats
15 ring dips
20 lateral jumps
9 OH squats
21 Ring dips

A girl met a boy

Grace
30 clean and jerks

rest 3 minutes

Jeremy
21-15-9
pvc OH squats
Burpees

--for total time

A Good Lashing

OH squat-
5-5-5-3-3

3 rounds for time:
200m run
15 pull-ups
30 double unders (sub tuck jumps)

Lunch Revisit

Power Clean-
3-3-3-3-3

rest 10 minutes

Overhead squat-
3-3-3-3-3

rest 5 minutes

50 buprees AQAP

A Quad for Quads

4 rounds for time:
20 OH squats
40m broad jump
20 wall-balls