Monday, October 31, 2011

Rope Climbs - Burpees

If you cant do a rope climb sub is 3-1 cimbing off the ground to standing with your arms

Sunday, October 30, 2011

5 rds @ 145/90
1 x Clean
2 x Front Squat
3 x Thruster
4 x Push Jerk
5 x Burpee
Burpees are from one side of bar to the other, so you have to jump over the bar

Thursday, October 27, 2011

Ok this is a fun one for the end of the week. you have to pay if you dont finish is as RX. It can be scaled for everyone with different sized bars, but try the RX its not to much

10 x Walking Lung
10 x Thrusters
Men 45lbs bar
Women 30 lbs Bar

If you let the bar touch the ground you own an additional round, that’s a round each time you set the bar down

So if you drop the bar twice you have to do 12 rounds not 10

Wednesday, October 26, 2011

Row 500m
21x KB Swings (1.5/1 Pood)
12 x Pull Ups

Tuesday, October 25, 2011

5 x power cleans (165/100)
10 x push ups
15 x sit up

Monday, October 24, 2011

Hope everyone liked mondays wod
I'm glad more of u came and tried becuase it wasn't posted
Remember we only get better when we push our selves and try what we're not sure we can do. Always work on ur weakness more than ur strengths

So tomorrow
10,000/6,000 lbs overhead
100 reps with a 100 lbs bar (men) or 60 lbs bar (women)
Again this is for time but every time u set the bar down/rest (u cannot just hold the bar off the ground to rest, u stop pushing u start pulling) u owe 5 pull ups
Scoring is time and # of pull ups completed
For example
I did this today in 645 with 30 pull ups. Man my shoulders were still smoked from this weekend

Sunday, October 23, 2011

Great job at Kettlebells for the Cure this weekend, we had a great event.
This week I will be in and out so the noon class may not have a trainer everyday. I have family in town on my last week of leave

and now for Monday:

Show up tomorrow at the gym and find out

Thursday, October 20, 2011

SDHP (95/65)
OHS (95/65)

For those attending Kettlebells for the Cure: Rest Day
The WOD will be posted on the Facebook page sometime tomorrow. If you commit to attend then you should be able to get an update on the WOD posting. This should be a great event so come out and work out or please show your support. there will be Tshirts and a raffle. There will also be stuff for kids.

Again there will also be foundations class tomorrow from 1130-1300

Wednesday, October 19, 2011

Ring Dips
Push Ups
Foundations class this week will be held on Friday at 1130 to 1300. Again please be on time and this will be the last one of the month.

Tuesday, October 18, 2011

From a short one to a long one.

Run 1 Mile
25 Push Ups
25 Squats
Run 800m
50 Push Ups
50 Squats
Run 400m
75 Push Ups
75 Squats

Monday, October 17, 2011

This is a quick on with the bars

20 x Thrusters
20 x SDHP
20 x Push Press
20 x OHS
20 x Front Squat
Men 45, Women 30
Every min on min till complete 5 Burpees

The faster you go the less burpees you have to do

Sunday, October 16, 2011

Run 400m
15 x DB Snatch (45/30)
L then R Hands

Thursday, October 13, 2011

4 x 400m Sprints
Rest 2 to 1
Take your run time and double it for your rest

Great week, Ill be back sometime next week. Good luck to those going to B4B this weekend. If your not please check it out and support our community at CrossFit Centex.

Dont forget on the 22nd we will be having Kettlebells for the Cure.

Wednesday, October 12, 2011

Sorry for the late post but here is a nice quick WOD

15 x Clean (135/95)
21 Double Unders

If you cant do DU this time sub tuck jumps to keep the speed of the WOD up

Tuesday, October 11, 2011

Death by Pull Ups
1st min 1 Pull Up
2nd Min 2 Pull Ups
Continue till you can not complete Pull Ups in required mins

Monday, October 10, 2011

Again, sorry about the late post. Im a couple hours behind so to me its not even 10pm yet. This might be a loss of sleep week to keep seeing the posts

"Horrible 100"
25 x Deadlift (215/120)
25 x Clean (125/80)
25 x Thruster (75/50)
25 OHS (45/30)
Set the bar up going from OHS and stacking weight inside so a man has bar plus 15s, 25s, 45s

Sunday, October 9, 2011

Late Post I know, sorry, No class tomorrow. Go out enjoy the day and in the sprite try something new and discover something you have never seen here.

Wednesday, October 5, 2011

Tomorrow will be the last day of class this week due to the long weekend.

AMRAP in 15 min
9 x Power Snatch (115/70)
9 x Toes to Bar
9 x Pistol ( R & L Leg)
If you can not do Pistols use the Box to Squat on one leg as low as possible. If your not sure please ask a trainer.

Tuesday, October 4, 2011

3x3 Push Press @ 105% of Max Press

Reverse Tabata L Sit on Rings
Rest 1 min
Tabata Sit Ups

Reverse Tabatas are work for 10 sec rest for 20, eight rounds

Monday, October 3, 2011

4rds for time
12 x Ring Dips
12 x Front Squat (155/95)
Run 400m

Sunday, October 2, 2011

3rds for time
15 x Deadlift (225/135)
10 x KB Swings (1.5/1 Pood)
5 x Back Extensions

There is going to be a fundraiser/WOD on 22 OCT for those who are not headed to Houston for the October Destruction. It will be a one day one WOD event that will take place in Killeen and be support by alot of the local gyms. More details and info on how to sign up to come. Please mark the date and come support!