Friday 8/18/2017
Aug
18
5:00am 5:00am

Friday 8/18/2017

There will be no 5:30 PM class today. 

Judges and volunteer meeting at 6pm.

Schedule change:

Tuesday Endurance will be combined with either the 5am class or the 6am class (your choice). A separate wod will be posted.

Thursday Endurance is moving to 5:30 am. I'm looking for feedback for those of you interested in going back to 5am and 6am classes on Thursdays.

 

Tavo

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

3 rounds of

10 goblet squats

10 pushups

10 KB situps

set of dips

Workout warmup:

Push Press
5x5 @ 70%
 

Workout:

21-15-9

Front Squat, 135/95

Burpee box jump 24/20

150 m run

O lift:

Clean
EMOM for 20 minutes of:

1 squat clean + 1 front squat

Start at 70% of your clean and go up as you can.

Skill:

HSPU

10 strict-20 extended range-30 flat

View Event →

Thursday 8/17/2017
Aug
17
5:00am 5:00am

Thursday 8/17/2017

Schedule change:

Tuesday Endurance will be combined with either the 5am class or the 6am class (your choice). A separate wod will be posted.

Sandra

Warmup:

500 m row or 400 m run

Mobility:

Dynamic Stretch

B warmup:

50 partner pullovers

1500 m partner row, Tabata style

Workout warmup:

10 minutes to work on Skills

Workout:

4 rounds for time

10 burpees

10 KB thrusters, 24/16 kg (5 each arm)

15 SDHP (75/55)

15 AB mat sit-ups

150 m run

5:15 Endurance: Note, next week Thursday classes will begin at 5:30am

4 rounds for time

10 burpees

10 KB thrusters,  (5 each arm)

15 SDHP (75/55)

15 AB mat sit-ups

400 m run after each round

Tuesday Endurance will be combined with either the 5am class or the 6am class (your choice). A separate wod will be posted.

Lift and Skill: Please make up a lift you missed this week.

View Event →
Wednesday 8/16/2017
Aug
16
5:00am 5:00am

Wednesday 8/16/2017

 

We have two wod options today. 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 goblet squats

10 KB snatches

10 shoulder kips

5 dips

Workout Warmup:

take 10 minutes to set up your station and warmup each movement.

Workout:

Option 1

12-9-6

Power Clean and Jerk (95/65)       

Pull ups

-Rest exactly 2 min-

9-6-3

Power Clean and Jerk (135/95)

Chest to Bar

-Rest exactly 2 min-

6-4-2

Power Clean and Jerk (155/105)

Ring or Bar Muscle ups

Option 2

Non partner version of Fossil Games wod #3 If you're doing the Fossil Games I recommend you do this. I need at least 5 people to do this please. 

3 rounds of:
20 wall balls (20/14 lbs-10'/9' target)
15 Toes to Bars

Then:

Rest 2 minutes, deduct the 2 min from your overall time.

3 rounds of:
24 calorie row
16 Kettle Bell (20/12 kg) Snatches+40' overhead walking lunge.

Please record your time for each segment. 

Lift:

Dead lift, 5x3. Warm up to 65% then start at 75% working up to a heavy triple. 

Skill:

5 rounds of :

15 GHD

10 strict dip on stationary bars. 

View Event →
Tuesday 8/15/2017
Aug
15
5:00am 5:00am

Tuesday 8/15/2017

Ty

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds:

150 m run

30 mtn climbers

20 air squats

10 pushups

sled push

Workout warmup:

5-7 min to practice one or both:

Kipping dips

HSPU

Workout: Loredo

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

  • 6 Rounds For Time
  • 24 Air Squats
  • 24 Push-Ups
  • 24 Walking Lunges
  • 400 Meter Run

Endurance: Loredo

6 Rounds For Time

  • 24 Air Squats
  • 24 Push-Ups
  • 24 Walking Lunges
  • 400 Meter Run

Lift:

Clean& Push jerk

On the minute for 15 minutes

1st 10 min: 1 shrug+1 C&J

The last 5 minutes just do C&J

Add weight as you can.

Skill:

KB snatches/ wall walks

5 rounds of

KB snatch

2 wall walks

View Event →
Monday 8/14/2017
Aug
14
5:00am 5:00am

Monday 8/14/2017

Atoosa

Warmup

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of

10 air squats

10 push ups

10 V-ups

Workout warmup: Strength

Bench Press, 5 reps @65%, 5 reps @75%, 5+(max set) reps @85%, then 10 reps at same weight

Workout:

5 min AMRAP
7 Thrusters 95/65
7 Pull ups
Rest 2 minutes
5 min AMRAP
6 Hang power snatch 95/65
6 OH Squats
Rest 2 minutes
5 min AMRAP
5 shoulder to overhead 95/65
5 TTB 95/65

Lift:

10 x 3 reps of back squat, on the 2 min.
Start at 65% and go up as you can.

Skill:

Pick 2 goats to work on for 20 min.

View Event →
Sunday Funday 8/13/2017
Aug
13
8:00am 8:00am

Sunday Funday 8/13/2017

Warmup:

15 min AMRAP:
Alternate 400 m run with 500/400m row
10 pull-ups
20 push-ups
30 sit-ups
40 Air squats
Workout:

For Time:  with partner

1 round (RX+2 rounds)
100 KB Swings (24/26kg)
80 Wall Balls (20/14)
60 Yard Sled Push, up and back on turf, (4x45s/4x25s) both partners push together
40 Pull Ups
20 Burpee Box Jump Overs (24/20)
Every 3 minutes, 100 m farmers carry, both partners (men 24/20kg) (women 16/12kg)

 

View Event →
Aug
12
7:00am 7:00am

Saturday

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Set up station and warmup each movement. 

Workout:

Surprise Wod, like last week it will be fun! 

9:15 O lift:

View Event →
Friday 8/11/2017
Aug
11
5:00am 5:00am

Friday 8/11/2017

Keith, we will miss you!

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of

10 RKBS

10 OH lunges

10 KB situps

5 strict pullups

Workout warmup:

10 min EMOM:

Dead lifts, work up to your workout weight then do:

min 1-3, 5 reps

min 4-7, 2 reps

min 8 -10, 1 rep

Add weight as you can.

Workout:

1000 m row buy in: 

10-9-8-7---3-2-1

Dead lift 110% body weight

Bar over burpees

500 m row cash out

O lift:

Split Jerk
15 min EMOM of:
1 power clean + 1 split jerk
Start at 70% and add weight as you can

Skill:

1 min Assault bike

3 wall walks

5 rounds

View Event →
Thursday 8/10/2017
Aug
10
5:00am 5:00am

Thursday 8/10/2017

 

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

1500 m partner row, Tabata style

Workout warmup:

10-12 min of skills/lift

Workout:

400 m run

30 wall balls

20 ball slams

10 burpees

20 ball slams

30 wall balls

400 m run

5:15 Endurance

500/400 m row

400 m run

30 wall balls

20 ball slams

10 burpees

20 ball slams

30 wall balls

400 m run

500/400m row

O lift and Skill:

make up a lift and skill you missed this week

O lift and Skill:

make up a lift and skill you missed this week

View Event →
Wednesday 8/9/2017
Aug
9
5:00am 5:00am

Wednesday 8/9/2017

Glenn

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

3 rounds:

10 goblet squats

10 swings

10 push ups

10 knee raises on PU Rig.

Workout warmup:

10 min EMOM

12 ball slams

150 m run

Workout:

500/400 m row buy in, then:

21-15-9

Back squat 135/95, RX+ 155/105. No Racks

Box jumps 24/20

HSPU

O lift:

Bench Press:

10x3, start at 75% add weight as you can.

Skill:

5 rounds of:

3 wall walks

15 GHD situps

View Event →
Tuesday 8/8/2017
Aug
8
5:00am 5:00am

Tuesday 8/8/2017

Tomi

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 V-ups

Workout warmup:

15 minutes to warm up and do:

5x5 front squats, start at 70% and get as heavy as you can. Use racks

Todays wod should be relatively short so go for max effort on squats.

Workout:

2017 Crossfit Games WOD: 

Double Under/Snatch

4 rounds for time of:
50 double-unders
15 power snatches

M 16-49 use a 95-lb. barbell
F 16-49 use a 65-lb. barbell

50+ Divisions
4 rounds for time of:
30 double-unders
15 alternating dumbbell snatches

M 50+ use a 55-lb. dumbbell
F 50+ use a 35-lb. dumbbell

Endurance, 5:15am

27-21-15-9
Kettlebell Swings (20/12)

Goblet squats (20/12)

Burpees

ring rows

400 Meter Run
 

O lift:

Snatch
EMOM for 20 minutes of:

1 squat snatch + 1 snatch balance

Start at 60% of your snatch and go up as you can.
 

Skill:

10 min EMOM

MU's, ring or bar. 

Max set on each minute, try and hold the same amount of reps for each minute.

View Event →
Sunday Funday
Aug
6
8:00am 8:00am

Sunday Funday

Warmup:

Coaches choice

Workout: A

  • With a Running Clock in 24 minutes
  • Tabata Row
  • Tabata supermans
  • Tabata barbell curls, 45/35
  • Tabata barbell presses 45/35
  • Tabata ball slams 30/20
  •  
  • 1 minute Rest between each Tabata

Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

Take 5- 10 min to set up for Bathgate PTSD and do several reps of each movemet. 

Bathgate PTSD

British Charity WOD: From CrossFit Bathgate, "This is a WOD devised by our guys who wish to do this in aid of the service men and women who suffer or have suffered from PTSD [post-traumatic stress disorder]."

The workout was created in support of Combat Stress, the UK's leading veterans' mental health charity, which treats a range of mental health conditions including PTSD, depression and anxiety. "Rise to the challenge."

  • AMRAP in 22 minutes
  • 1 min Pull-Ups
  • 1 min Air Squats
  • 1 min Kettlebell Swings (24/16 kg)
  • 1 min Double Unders
  • 1 min Push-Ups
  • 1 min Sit-Ups
  • 1 min Lunges (2, 20kg/2, 16kg kb)
  • 1 min Strict Presses (65/35lb)
  • 1 min Mountain Climbers
  • 1 min Dumbbell Push Presses (35/25 lb)
  • 1 min Box Jumps (24/20 in)
  • 1 min Shuttle Runs (10 m)
  • 1 min Wall Balls (20/14)
  • 1 min Ball Slams (30/20)
  • 1 min Burpees
  • 1 min Bench Presses (115/ 65)
  • 1 min Deadlifts (175/ 125)
  • 1 min Wall Sit
  • 1 min Plank Hold
  • 1 min Rope Climbs (15 ft)
  • 1 min Toes-to-Bar
  • 1 min Dumbbell Snatches (50/35 lb)

Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).

 

View Event →
Saturday 8/5/2017
Aug
5
7:00am 7:00am

Saturday 8/5/2017

Brooke

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

Coaches Choice

Workout warmup:

Bench Press, 5x5 starting at 70%, add weight as you can.

Workout:

Partner Workout:

It's a surprise, just show up and have fun!

9:15 O lift:

coaches choice

View Event →
Monday 8/7/2017
Aug
4
5:00am 5:00am

Monday 8/7/2017

Amira

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

3 rounds of:

With an empty bar

10 front squats

10 presses

sled push

shoulder kips

Workout warmup:

Take 15 minutes to warmup C&J and do:

5x3 working up to a heavy triple or a heavy single.

Warm up pullups and TTB between sets

Workout:

Crossfit Games2017 Workout: Bar Fight

50+ Division

M 50+ use 155 lb.
F 50+ use 105 lb.

For time:
12 clean and jerks
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks

O lift:

Back squat

20 min EMOM

3 reps on the minute starting at 65%

Skill:

5 rounds of:

20 KB Snatches

30 DU's

View Event →
Friday 8/4/2017
Aug
4
5:00am 5:00am

Friday 8/4/2017

3-2-1 Go

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds:

10 jumping lunges

10 RKBS

10 push ups, change hand position each round

10 Partner tire flips (back and forth to each other. 

Workout Warmup:

Take 10 minutes to do:

5x5 DL working up to your workout weight

25 DU's between sets

Workout:

21-15-9

Dead lift, Body Weight

Box Jumps, (24/20) (RX+ 30/24)

50 DU's after each round

O lift:

Cleans, on the 2 min:

8 rounds of: 1 clean shrug-1 hang clean-1 squat clean.

Start at 65% and get as heavy as you can

Skill:

10 heavy Wall Balls 30/20

30 sec spring on Assault bike

5 rounds

View Event →
Thursday 8/3/2017
Aug
3
5:15am 5:15am

Thursday 8/3/2017

Chris

Warmup:

500 m row/400m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

1500 m Partner row. Tabata style.

Workout warmup:

10-12 min to work on 2 skills or lift.

Workout:

For time:
500/400 Meter Row

25 Ball Slams

50 Air Squats

400 Meter Run

25 Ball Slams

50 Air Squats

25 Russian Twists with slam ball. 

50 DU's
 

5:15 am Endurance:

For time:
500/400 Meter Row

25 Ball Slams

50 Air Squats

400 Meter Run

25 Ball Slams

50 Air Squats

25 Russian Twists with slam ball. 

50 DU's

10 burpees on every 2 min.

O lift and Skill:

Make up a lift and skill you missed this week.

View Event →
Wednesday 8/2/2017
Aug
2
to Aug 3

Wednesday 8/2/2017

Cody

Warmup:

500 m row or 400 m run

Mobility:

CS/ Dynamic Stretch

B warmup:

3 rounds of:

sled push

20 Mtn climbers

10 air squats

5-10 dips

Workout warmup:

Warm up Power Snatch to 50%, then:

Every 2 minutes, for 10 min. 
Power Snatch
Set 1 – 3 reps @ 60-65% of 1-RM

Set 2 – 3 reps @ 70-75%

Set 3 – 2 reps@ 80-85%

Set 4 – 1-2 reps @ 90+%

Set 5 - 1 Rep @ 90%+

Workout:

4 Rounds:
400m Run
15 Power Snatches (75/55) RX+(95/65)
O lift:

Bench Press:

5x10, start at 60% add weight as you can.

Skill:

HSPU:

15 strict, 20 extended range, 30 kipping

 

View Event →
Tuesday 8/1/2017
Aug
1
5:00am 5:00am

Tuesday 8/1/2017

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

Workout warmup:

10 min alternating EMOM

Pull up warmup, Ring rows, TTB, Pull UP, CTB, MU

10 KB swings working up to workout weight

Workout:

"Nate"

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

20 min AMRAP

2 Muscle-ups (mod 6 chin over PU or 4 CTB)
4 Handstand Push-ups
8 KB Swings 32/24 KG

5:30 am Endurance

20 min AMRAP
150 m Sandbag run
40 Russian twists 25/15
120 m (6 lengths of turf) Sled drag 90/45lb or sled push
10 pull-ups
*2 burpees EMOM. Start with burpees.
O lift:

Snatch
10 rounds, on the 2:00 interval of:

1 power snatch + 1 hang squat snatch + 1 snatch grip push press + 1 snatch balance

Start at 60% of your power snatch and go up as you can.

Skill:

3 rounds of

20 KB snatch (10 each arm)

20 GHD Situps

 

 

View Event →
Monday 7/31/2017
Jul
31
5:00am 5:00am

Monday 7/31/2017

Fossil games peeps please pay special attention to the Skill today.

Sarsha

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

With empty bar:

10 bent over rows

10 good mornings

10 front squats

10 strict presses

5 strict pull ups

Workout Warmup:

10 min alternating EMOM

Clean and Jerk

1 clean shrug + 1 hang clean and 1 clean and jerk, add weight as you can.

150 m run

Workout:

10 Rounds for time:

5 Hang Power Cleans, 95/65, RX+ 135/95, RX++155/115
5 Push Jerks, 95/65, RX+ 135/95, RX++155/115
150 m run

O lift:

Back Squat, 10X3@75%

Skill:

Max set Bench Press @115/65

3 wall walks

4 rounds

View Event →
Sunday Funday 7/30/2017
Jul
30
8:00am 8:00am

Sunday Funday 7/30/2017

Warmup:

Partner sled push/150 run

P1 runs 150, P2 pushes sled until P1 returns for 4 times each.

Workout:

0-10 min:

1 Mile Run
Max KB Clean & Jerk (20/12kg kb) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max KB Snatch (20/12) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max KB Thrusters (20/12kg) in remaining time

Cash out:

2000 m Partner Row.
 

View Event →
Saturday 7/29/2017
Jul
29
7:00am 7:00am

Saturday 7/29/2017

April and Liz

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B Warmup:

Coaches choice

Workout warmup: Strength

5x3 strict press, work your way up to a heavy triple. NO RACKS

Workout: with a partner

12 min AMRAP

200 m row

Bench press for reps 115/65

1 wall walk on the minute.

One partner rows 200 m, other partner does max reps on bench press. Partners switch when 200 m row is complete. 

On each minute both partners complete 1 wall walk.

Score is # of reps on Bench Press.

9:15 O lift:

Coaches choice

View Event →
Friday 7/28/2017
Jul
28
5:00am 5:00am

Friday 7/28/2017

Sarsha

Warmup:

500 m row or 400 m run

Mobility:

Dynamic Stretch

B warmup:

3 rounds of

10 goblet squats

10 KB Swings

10 KB situps, extended arm above head

5 shoulder kips

Workout warmup:

5x3 squat cleans, warm up the pullup you will be doing and your DU's between sets.

Workout:

400 m run buy in, then:

10-9-8-7-6-5-4-3-2-1

Front squats 135/95, RX+ 155/115, (no typo, 115 today for our strong Gals)

Pull ups, RX+ CTB

25 DU's

O lift:

Squat Cleans, 1 shrug, 1 hang power clean, 1 squat clean from the ground.

10 rounds on the 90 seconds, Start at 60% and work up to something heavy. Please link all the lifts.

Skill:

Pick two goats to work on for 15 minutes. 

 

 

View Event →
Thursday 7/27/2017
Jul
27
5:00am 5:00am

Thursday 7/27/2017

Ty

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

50 partner pullovers

1500 M Partner row, Tabata style.

Workout warmup:

Because of the length of todays workout we will get our stations ready and do the wod.

Workout:

Against a three minute running clock, complete two rounds:
350/300 Meter Row
Ball Slams 30/20 x Max Reps
Rest 3 minutes, and then…
Against a three minute running clock, complete:
350/300 Meter Row
Box jump, 24/20 Max Reps

Rest 3 minutes,

350/300 m row

KB Thrusters 24/16, Max Set

Then repeat.

Your score is total reps of ball slams, box jumps, and KB thrusters.

5:15 Endurance:

Against a three minute running clock, complete three rounds:

350/300 Meter Row
Ball Slams 30/20 x Max Reps
Rest 2 minutes, and then…
Against a three minute running clock, complete:
350/300 Meter Row
Box jump, 24/20 Max Reps

Rest 2 minutes,

350/300 m row

KB Thrusters 16/12, Max Set

Then repeat twice.

This is a long Wod, you will have to start shortly after class begins

 

O lift and Skill: 

Make up a lift and skill you missed this week

View Event →
Wednesday 7/26/2017
Jul
26
5:00am 5:00am

Wednesday 7/26/2017

Tony and Eric

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

2 rounds

80' waiters walk 24/16kg kb

40 mountain climbers

20 air squats

10 pushups

5 dips

Workout warmup:

10 min EMOM:

Snatch complex of: 1 power snatch + 1 hang snatch + 1 OH squat. Add weight as you can.

Workout:

10 rounds for time of:
9 toes to bar
6 HSPU
3 power snatches, 95/65, RX+ 115/75, RX++ 135/95
 

O lift:

On the 90 seconds, 10 rounds of:
1 power clean + 2 split jerks, work up to something heavy but maintaining proper technique. 

Skill:

5 rounds of

10 CTB pullups

15 GHD back extentions

View Event →
Tuesday 7/25/2017
Jul
25
5:00am 5:00am

Tuesday 7/25/2017

Warmup:

500 m row, no run today

Mobility:

Dynamic stretch

B warmup:

3 rounds:

10 slam ball squats

10 ball slams

10 slam ball sit ups, behind head to heals

5 strict pullups

Workout warmup:

5 x 3 Deadlifts working up to your workout weight

Workout:

 “Scotty”
AMRAP 11 minutes:
5 Deadlift (225/155) RX+(275/185) Hero(315/205)
18 Wall Ball Shots (20lbs/14lbs, 10/9ft)
17 Bar over Burpees, 
“Scott Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017)”
 

5:15 am Endurance

For time:
Run 800m
20 Toes-to-bars
20Push-ups
Run 400m
30 V-ups
30 Ball Slams
Run 150 m
40 AbMat Sit-ups
40 Mountain climbers

O lift:

EMOM for 15 minutes of:
1 overhead squat
From rack, warmup to 60% then add weight at you can for 15 min. 

Skill:

20 extended range HSPU, 30 flat HSPU

View Event →
Monday 7/24/2017
Jul
24
5:00am 5:00am

Monday 7/24/2017

 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers then:

3 rounds of:

10 air squats

10 push ups, change hand positions each time

Shoulder kips

Workout warmup:

Time to get a new Bench Press Max.

Suggested rep scheme for one rep max.

Warmup to 50% then:

5 reps a@60%, 3@ 70%, 1@ 80%, 1@90%, 1@100%, 1@100%+

3 minutes rest between singles.

Workout:

3 rounds for time:

20 KB snatches (total) 24/16

20 Weighted Lunges(total) W/KB front rack,  24/16

400 m run

O lift

10 rounds, on the 3 min.
5 back squats, start at 70% and add weight as you can. 

Skill:

accumulate 20 bar MU's

View Event →
Sunday Funday
Jul
23
8:00am 8:00am

Sunday Funday

Aaron and Orlanys

Crossfit Endurance:

Warmup:

800 m Indian Run

Workout:

Hero WOD Brownwood Dallas 5

Crossfit Brownwood created this workout "in honor of the 5 Dallas officers killed in the tragic events on 7/7/2016" where five officers (Lorne Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) were killed by a shooter in Dallas, TX during a Black Lives Matter rally. "We commemorate them for making the ultimate sacrifice in service to the communities they serve and protect."

  • For Time
  • 50 Burpees
  •  
  • Then 5 Rounds of: X2, we will do 10 rounds today.
  • 10 Wall Ball (20/14 lbs)
  • 10 Shoulder-to-Overhead (95/65 lbs)
  • 10 Pull-Ups
  • 10 Box Jumps (24/20 in)
  • 10 Sit-Ups
  •  
  • Then 800 meter Run

 

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Saturday 7/22/2017
Jul
22
7:00am 7:00am

Saturday 7/22/2017

Steve

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

5x3 C&J working up to work out weight +.(25 DU's between sets.)

Workout:

As a team of 2 complete for time
100 Double Unders
100 Abmat Sit-ups (palms on ground)
10 Power Clean & Jerks 135/95
80 Double Unders
80 Abmat Sit-ups
14 Power Clean & Jerks
60 Double Unders
60 Abmat Sit-ups
20 Power Clean & Jerks
40 Double Unders
40 Abmat Sit-ups
24 Power Clean & Jerks
20 Double Unders
20 Abmat Sit-ups
28 Power Clean & Jerks

One partner works at a time. Try and partition reps equally. 
 

9:15am O lift:

coaches choice

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Friday 7/21/2017
Jul
21
5:00am 5:00am

Friday 7/21/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 V-ups

sled push

Workout warmup:

5 x3 Squat Cleans working up to workout weight++

Warmup TTB between sets

Workout:

Ascending Ladder by 3's for 9 Min.  
3 Front squats (135/95)RX+(155/105)
3 TTB
6 Front Squats
6 TTB
9 Front Squats
9 TTB

O lift:

Bench Press:

5x3 @ 90%

Skill: 

Max set of HSPU, kipping, 150 m run after each set x5.

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Thursday 7/20/2017
Jul
20
5:00am 5:00am

Thursday 7/20/2017

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

1500 m partner row, Tabata style

Workout warmup:

12 min to work on two skills or a lift

Workout:

For time:
Run 150m
20 Wall Ball 20/14, 10'/9'target
20 KBS 24/16

20 push ups

30 Du's
Run 150m
15 Wall Ball
15 KBS 24/16

15 Push ups

30 DU's
Run 150m
10 Wall Ball
10 KBS

10 push ups

30 DU's
Run 150m
5 Wall Ball
5 KBS

5 push ups

30 DU's
 

5:15am Endurance:

For time:
Run 150m

20 DB Snatches 35/20
20 Wall Ball 20/14, 10'/9'
20 TTB
Run 150m

15 DB Snatches
15 Wall Ball
15 TTB
Run 150m

10 DB snatches
10 Wall Ball
10 TTB
Run 150m

5 DB snatches
5 Wall Ball
5 TTB
Run 150m

 

O Lift and Skill: Make up a lift and skill you missed this week.

 

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Wednesday 7/19/2017
Jul
19
5:00am 5:00am

Wednesday 7/19/2017

Eric

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

50 partner pullovers

2 rounds of:

20 KB swings

10 single leg dead lifts (each) with KB

Sled push

10 weighted (kb) lunges

Workout warmup:

5 x 3 Deadlifts working up to your heaviest workout weight.

Workout:

5 min AMRAP
550m Run Buy-In(400 m run back to double door then a 150) Then amrap for the remainder of 5 min.
12 Deadlifts (185/135)
12 Box jumps
Rest 3:00
5 min AMRAP
400m Run Buy-In then:
9 Deadlifts (225/155)
9 Box jumps
Rest 3:00
AMRAP 5:
150m Run Buy-In then:
6 Deadlifts (275/185)
6 Box Jumps

Start each AMRAP at beginning. Score is total rounds and additional reps for each AMRAP.
 

O lift:

On the 2 min, 7 rounds of

1 clean shrug + 1 hang clean + 1 power clean + 1 push jerk + 1 split jerk.

Start at 55% and add weight as you can. 

Skill:

150 DU's, every time you miss do 15 GHD situps and 10 dips on fixed bars. 

 

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