Fitty Cent

CrossFit Houston is hosting a "Summer Mens Challenge" on Saturday, June 12th. They have 80 spots available, 50 spots for "standard" division and 30 spots for "scaled" division. This is a great opportunity to compete! Register Here

Squat Clean
2-2-2-2
5 box jumps between each set

AQAP:
50 Pull-ups
50 burpees

a-what-cha-ma-call-it

This banner was designed by SICFIT, they will be covering The BCS Games so that the entire CrossFit community will know about it!! I see you "ELECTICIAN"!!

The BCS Games will start tomorrow at 8am and go all day at The Lincoln Center. We have over 80 athletes registered for this event, you do not want to miss it! We hope to see all of you out there representing our box!! Wear your CSCF shirts, if you don't have one buy one today!!

April Challenge- wrap up test day 2

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

POST RESULTS/THOUGHTS

Suspense

April Challenge- wrap up test

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

Remember this when you get tired...

Operation Redwing
June 28, 2005

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task.  The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

May I have Another?

TheBCSgames.com- if you don't know what to do with this link by now, you need to get to the gym AQAP.

Weighted strict pull-ups
5-5-5-5-5

For time:
25 Burpees
50 SDHP
25 Burpees

Mr. Taxman

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 shepherd watching his flock at sectionals.

Bench Press
10-10-10-10-10

5 rounds, AQAP:
10 Thrusters (95/65#)
20 Pull-ups

Rest two minutes between rounds.

*step it up with chest 2 bar pull-ups* 3-2-1-go

Carry on

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

April Challenge

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

Can't Stop Won't Stop

The calm before the storm in austin

Don't forget about the ribbon cutting at the box today at 4:30pm.
Come out, have some snacks, meet other crossfitters and put in a good
word about crossfit with the community.

April Challenge

1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

No partitioning

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

Losing Grip

 Double Under Work


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

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

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.

Undefeated

This is a picture of Kendra Zak just before she committed herself to losing weight (July, 2008)
This is a picture of Kendra Zak just before she started doing CrossFit (October, 2009 when we opened the new box)
And this is a recent picture of Kendra now after she has continued her regular 4 day per week CrossFit schedule since October. Look at what Kendra has been able to accomplish in just 5 months of doing CrossFit! Congratulations Kendra for your amazing results and for being an inspiration to us all!

Deadlift
2-2-2-2-2-2

4 rounds for time of:
400 m run
max reps pull-ups (without letting go of bar)
30 KB clean and press (16/12kg)

Right About Now

Stuart Sharp has been CrossFitting for about a month now at our Box, keep working hard Stuart!

Deadlift
3-3-3-3-3
rest 1 min between each 3

4 rounds of "Barbara":
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Stay Sharp

Checkout Allison get up on those handstand pushups!

Push Jerk
work up to heaviest single

30 pull-ups
15 man-makers(30#)
20 pull-ups
10 man-makers
10 pull-ups
5 man-makers

Satisfaction

Here is Papa Lima (Charlie's Dad) doing a front squat yesterday at CrossFit Champions. He is just getting started on his program over there and says he really likes it, thanks for taking care of him CrossFit Champions!

 2 rounds max reps pull-ups


400 m Run for time
Rest 2 minutes
200m weighted lunges
Rest 2 minutes
400 m run for time

Every Little Thing

Sumo Deadlift
5x10 at body weight

90 second ring-plank hold
4 rounds of:
5 power clean and jerk (135#)
10 chest to bar pull-ups
90 second ring-plank hold

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

Start it off right

Our next On-Ramp class starts this Monday, click here to sign up.

Tabata Something Else
tabata intervals of:
pull-ups
squats
push-ups
sit-ups

1 min rest between exercises

Lose Yourself

"Fran"
21-15-9
Thrusters -95#
Pull-ups

Body Weight WOD

Death by push-ups

1st min- 5 push-ups

2nd min-6 push -ups

3rd min- 7 push-ups

4th min- 8 push-ups

5th min- 9 push -ups

continue pattern until you cannot complete the number of push-ups required in the minute, rest one minute and complete the failed round without a time constraint.

example: if it takes you 10 seconds to complete five push -ups then you have 50 seconds to rest
post highest round completed

#9

Zach Whit in action....

Hang power clean
5-5-5-5-5

For time:
800m run
4 rounds of:
5 front squat (135#)
10 Strict pull-ups
800m run