Wednesday, August 31, 2011

3rds for time
Row 500m
Run 400m
100 Doube Unders

Start one one event and then switch to keep it going without rest

Tuesday, August 30, 2011

For Time
12 Deadlifts
15 Hang Power Cleans
18 Front Squats
21 Push Jerks
18 Front Squats
15 Hang Power Cleans
12 Deadlifts
Men - 135
Women - 95

Monday, August 29, 2011

Sorry for the late post just got back from Austin, Had to drop my bike off and ate some dinner

For Time
Run 400m
50 x Squats
Run 400m
40 x GHD Sit Ups
400m Run
30 x Push Ups
400m Run
20 x Wall Ball (20/14)
400m Run
10 x Burpees

Sunday, August 28, 2011


AMRAP for 20 min
20 x Double Unders
10 x SHDP (75/55)
5 x Box Jumps (20")

I am waiting for this weeks gym times for labor day. Please stand by for class changes for Friday and Monday. There will NOT be a fundamentals class this week.

Thursday, August 25, 2011

Finally Friday

Sorry for the late post, but there will be a foundations class tomorrow at 1130. Please arrive about 1120 so you can start to get moving and the class starts on time.

The noon WOD will be on your own with foundations going on.

AMRAP in 20 Min
11 x Push Press @ 75 lbs
11 x Burpees

Wednesday, August 24, 2011

For time
3 rds
12 x wallball (20/14)
10 step walking lung
400m run

Lung is left then right equals 2 steps so 5 per leg

Tuesday, August 23, 2011


Great job by the noon class today. Here is another great one. Pick a number and make that your goal between 8-10 mins is a great WOD

Death by Cleans (135/95)
1st Min - 1 Clean
2nd Min - 2 Cleans
3rd Min - 3 Cleans
Continue till you can not complete the required Cleans in the min. Cleans are from the floor to the squat and stand.

Monday, August 22, 2011

25 - 20 - 15 - 10 -5 Reps of
Pull Ups
GHD Sit Ups

If you have not done many GHDs Sub with traditional Sit Ups

Be careful with this WOD if you have not done alot of GHDs scale to sit ups to make sure you are ok in a couple days
I have some people ask me about some additional WODs that are planned in the CF Community.
First is the 31 WOD. This is a WOD developed to support the families of the Spec Ops Troopers who were killed during the Crash this month. The WOD is taking place on Sept 3. Unfortunately I do not have time to set up anything special for this WOD but the gym should be open for a WOD. Please use the post to coordinate your times to get everyone there you want.

Here is the Website for 31, you can donate money and get a Shirt

Second is the the Oktoberfest Competition
This is taking place in Tomball Texas on Oct 22nd. I know there is some folks who would like to put together a team. Let me know and Ill prep a WOD progression to help support the training. Ill be on leave in Oct and not sure where Ill be yet so more to follow on traveling do there as a group, but Im sure alot of CFitter from Hood will follow any team.


Thanks to a friend of mine who works for Killeen we now are going to join forces with CrossFit Beyond Limits in Killeen and execute the FGB WOD off post at a events center. More to follow with times and locations. I will need some help moving equipment and setting up so ill post of volunteers the week of FGB as well

Thanks for the support


Sunday, August 21, 2011

Great New WOD Remember Scale, Scale, Scale

21 x OHS (135/95)
9 x Muscle Ups
15 x OHS (135/95)
6 x Muscle Ups
9 x OHS (135/95)
3 x Muscle Ups
If you cant do MU then attempt assisted or 4 Pull Ups and Dips per MU

Thursday, August 18, 2011

100 x Thrusters (75/40)
Every min on the min complete 4 Burpees till complete with 100 Thrusters

Sorry about not making class today, RIT is taking some time with classes. I will not be there tomorrow either. Gerber will have the noon class. Remember with this WOD Time is great but form is king.

Also talked to Ben at CF Beyond Limits today. We are going to organize for a big Fort Hood Area FGB. We are working a larger venue for spectators so expect some requests for volunteers to support equipment movement to an off site location to support FGB 6. Again thanks for all the ideas and support


Wednesday, August 17, 2011

Back Squat
Go for 3 rep PRs
Row 2000m

Tuesday, August 16, 2011


A little metcon running to help improve you times
8 rds
Sprint 200m
Rest 45 Sec

I got the FGB 6 posters in today. Ill be posting them in the gym. We have also had alot of ideas about how to raise funds for FGB. They are all great ideas and we can help support them. Remember the key is that the money gets donated under a name before the 17th. We have always been a top MIL affiliate at raising money and we can again with all the support you guys are showing.

Monday, August 15, 2011

7rds for time
10 Hang Power Snatch (95/65)
10 Push Press (95/65)
10 Pull Ups

Sunday, August 14, 2011

Weighted Pull Up
AMRAP in 12 Min
5 x Front Squat (185/115)
10 x Box Jump (28"/22")
20 x Push Ups
Bar must start on the ground and be cleaned up for FS, use 45 lbs plates to make the boxes higher

Sorry about last week. I was on the way back from Iraq and did not have access in Kuwait. Should go fine from now on

Thursday, August 4, 2011


Another week complete, have a great Friday

AMRAP in 20 min
5 L Pull Ups
10 Box Jumps (24"/20")
15 KTE
KTE = Knee to Elbow

My flight should be headed back to the states in the next week so about 2 weeks from now we will hold the 1st Foundations class. I will post the date and time on the website. I just need to get my Reintegration Training Scheudal to know my briefing times

Wednesday, August 3, 2011

For Time
Double Unders
Push Press 55lbs
Sit Ups

Tuesday, August 2, 2011

A real metcon today

For Time
10-15 Jumping PU-Burpees
20-15 Jumping PU-Burpees
30-15 Jumping PU-Burpees
40-15 Jumping PU-Burpees
40-15 Jumping PU-Burpees
30-15 Jumping PU-Burpees
20-15 Jumping PU-Burpees
10-15 Jumping PU-Burpees
PU = Pull Ups

Monday, August 1, 2011


For Time
Men 135 / Women 95
9x Hang Power Clean
15 x Front squat
21 x Push Jerk
15 x Front squat
9 x Hang Power Clean