Class WOD

Push Press 3-3-2-1
Rest 5 minutes
8 minute AMRAP
5 Push Press (115/75)
10 Burpees

rest 3 minutes

max situps in 2 mins
rest 1 minute
max situps in 2 mins


Games Training
Rest Day

Game WOD

AM
Run-Rest Cycle
30-30, 30-25, 30-20, 30-15, 30-10, 30-5, 30-10, 30-15, 30-20, 30-25, 30


PM
4rds
15' Rope Climb x 2
Toes to Bar x 15
HSPU x 6

Class WOD
For Time

Run or Row 5k

Games Training

AM
None

PM
1 min Press (95/65)
Rest 1 min
1 min Push Press (95/65)
Rest 1 min
1 min Push Jerk (95/65)
Rest 10 min
21-15-9
Clean (135/95)
Ring Dip

Class WOD
For Time
30 x Ring Dips
30 x KB Swings (1.5/1)
30 x Pull Ups
Run 1 Mile

Games Training Saturday WOD

For Reps
5 min Row (cals)
4 min Box Jumps (24/20)
3 min Power Snatch (75/40)
2 min Wallball (20/14)
1 min Burpees

Sunday is a Rest Day


Ill try and be at the gym around 1030 for those interested.

The Gym Is Moving

OK, Here is a BIG update. I have been talking to powers that be on Fort Hood and between I and some others we have decided that the best way forward for the Box is to make a move to a different location. Moving is going to provided us support from a BDE commander who is very interested at having the Affiliate in his foot print. This changes nothing for the affiliate classes will still run as normal and it is still owned separate from the US Army and Fort Hood. It is just a new more welcome location to help us out with space.

All that being said on 1 February we will be moving to Harvey Fitness Center, this is a great move back to where we started.

I am going to call on the CFitters who have supported us in the past to help us move again. I am going to need support with trucks and body to get our equipment from the Applied fitness center to Harvey. Class will start at Harvey at noon on the 2nd and follow from that point on.

The Address for Harvey for those who want to know is
73rd & Old Ironsides, Bldg 31006

I want to finally thank everyone who has supported us at the Applied Fitness Center and I hope that our patrons will continue to support us at the new location. We are here for you. This Program has always been and will always be about support Soldiers and Families of Fort Hood with safe and quality CrossFit Training.

Games Training

AM
Run 2 miles w/Vest
PM
12 x Deadlift
15 x Hang Power Cleans
18 x Front Squats
21 x Push Jerk
18 x Front Squat
15 x Hang Power Cleans
12 x Deadlift
Men - 155
Women - 115

There will also be a saturday WOD this week for games training

Class WOD
Push Jerk
1-1-1-1-1

Games Training

AM
None
PM
Push Jerk (Happy Mike K)
5-3-3-2-1-1
Rest 10 min
For Time
Run 800m
10 x Burpee Pull Ups
20 x K2E
30 x Jumping Pull Ups
20 x K2E
10 x Burpee Pull Ups
Run 800m

Class WOD

For Time
Row 1000m
5 x Burpees
Row 750m
10 x Burpees
Row 500m
15 x Burpess
Row 200m
20 x Burpees

Games Training WOD
AMRAP in 20 min
Row 500m
12 x DB Thrusters (50/30)

Class WOD
for time
1 Rope Climb
3 x SHDP (115/85) - 9 x Burpees
1 Rope Climb
6 x SHDP (115/85) - 6 x Burpees
1 Rope Climb
9 x SHDP (115/85) - 3 x Burpees

Game Training - Rest Day

Class WOD -
With a 10 min running clock
Ladder Up
1 OHS (95/75) & 1 Push Up
going up one rep per round
2nd round 2 & 2, 3rd rd 3 & 3
continue until 10 Min Complete

Games Training
AM
None
PM
1 Min Front Squat (135/90)
1 Min Rest
1 Min Front Squat (95/65)
1 Min Rest
1 Min Front Squat (75/40)

Rest 15 min

3rds for time
Run 400m
25 Push Ups

Class WOD
Run 200 Rest 30 sec
Run 400 Rest 45 sec
Run 800 Rest 60 sec
Run 800 Rest 60 sec
Run 400 Rest 45 sec
Run 200 Rest 30 sec

Still no break for the Games Trainers

Trail Run for 30 Min

Dana Peak Park or BLORA work well for both, be safe and dont roll an ankle

Saturday games wod

50 pull ups ctb
400m run
21 thrusters 95/65
800m run
21 thrusters 95/65
400m run
50 pull ups ctb

There will be a foundations class tomorrow at 1130

Games Training

AM
Run Rest Cycle in Sec
60:60, 60:50, 60:40, 60:30, 60:20, 60:10, 60:10, 60:20, 60:30, 60:40, 60:50, 60
I.e you run 60 sec rest 60 run 60 res 50 all the way to 10 and then back up from 10

PM
5 rds for time
18 x Deadlift (225/155)
5 x Box Jump (24/20)
12 x Wall Ball (20/14)

Class WOD
150 Burpees for Time

Games Training - Well Deserved Rest Day

Class WOD -
For Time
3rd rds of
21 x Deadlift (195/150)
15 x Renagade Man Makers
9 x KB Swings (1.5/1)

Games Training
AM
Tabata Run
Rest 1 min
Tabata Run
PM
10 rounds for time of:
1 x Squat clean (95#/65#)
2 x Front squats
3 x Thrusters
4 x Push jerks
5 x Burpees over bar

Class WOD
For Time
4rds of
8 x Alt Pistols
8 x Power Clean (135/100)
8 x Front Squats (135/100)
8 x Push Ups

Game Training WOD

AM
None
PM
Push Press (85%)
3-3-2-1
AMRAP in 12 min of
100 x Double Unders
15 x Ring Dips
50 x Squats

Class WOD
AMRAP in 20 min

3 x HSPU
6 x GHD Sit Ups
9 x K2E
12 x Double Unders

Monday

Games
For time
6rds
Run 200m
15xburpees

No Class WOD the gym is closed for the MLK weekend

Games Training
AM
None
PM
10 x 100m Sprints
Rest 30 between Sprints
Rest 10 Mins
for time
50 Squats
50 Hand Release Push Ups
50 Sit Ups

Game Training WOD

AM
None
PM
For Time
150 x OHS (75/45)
rest 8 min
Row 1000m

Class WOD
For Time

Run 800m
100 x Wall Ball (20/14)
Run 800m

Games Training WOD
AM
None
PM
4 rds for time
Run 400m
5 x HSPU
15 x Pull Ups (Chest to Bar)
10 x GHD Sit Ups

Class WOD

Team WOD
20 x HSPU
30 x Box Jumps
40 x Front Squats (155/80)
50 x Pull Ups
60 x Air Squats
10 x Kettlebell Swings
80 x Sit Ups
90 x Deadlifts (155/80)
100 x Double Unders

April Jordan will have to explain how the team WOD works. So please direct questions her way.

Also good news Tomorrow gets us over halfway through the first week of Game training WODs. These are a much more in depth and alot more work to prepare you quickly. Each week will work on a different fundamental, can you guess what this weeks is?

Game Training WOD
AM
Run 3 Miles with Vest
PM
Back Squat (90%)
3-3-3
Rest 10 min
AMRAP in 9 min
Ground to Overhead
Men - 95
Women - 65

Class WOD
21-15-9-3

Back Squat (135/100)
Row for Cals

Game Training WOD
AM
None
PM
3rds For Time of
20 x Wall Ball (20/14)
20 x SDHP (75/55)
20 x Box Jump (24/20)
20 x Push Press (75/55)
20 Cal Row

Class WOD
Death by Pull Ups

Every min on the min complete pull ups that equal the min, 1st min - 1, 2nd min - 2, 3rd min - 3, etc.

Starting next week there will be two sets of WODs per day. One will be the normal class WOD and the second will be the programing for the people wanting to take part in the Open starting Feb 22nd.

If you want to complete in the open please email me @ davehtutk@gmail.com so I can build the forms and know who I will have to track. Registration will begin on 1 Feb and will cost between 10-20 dollars to take part in the open. Dont worry about if you think you can make regional or not and think about the experience you will have seeing your name against others in the Texas area.

The workout will have multiple WODs per day for some days and training will range from 5 days on to 2 days on. This is really a good chance for you to see what you are made of and if you can reach you peak fitness.

Back Squat

1-1-1-1-1

There will be a foundations class tomorrow at 1130 to 1300 at the gym please show up a couple min early so we can start on time

4 rounds

run 400m
5 x pull ups
10 x sit ups
15 x air squats

5 rds for time
10 x Front Squat (45/30)
10 x Box Jump (24"/20")
10 x Overhead lung (45/30)

Classes officially start back tomorrow but I'm running a day late on getting back so first day for noon with a trainer will be Wednesday.  Ladies will start Wednesday too.

AMRAP in 15 min
20 x double under
10 x dead lift(135/100)

First WOD of the new year

Run or Row 5k