Tag

CrossFit Houston

22 June 2017

22 June 2017 Warm-up : 800m Run to West Alabama, 2 Rounds: 10x Barbell Thruster, 10x Barbell Overhead Squat, 10x Barbell Hang Snatch. (Estimated 10 Minutes) Review and Warm-up to working weight for OHS (10 Minutes) Strength: Overhead Squat: 10 rounds: EMOM: 1 reps AHAP. Work Capacity:
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21 June 2017

21 June 2017 Warm-up: Row 500 Meters, 21-15-9: Russian Kettlebell Swing, Goblet Squat,  Row 500 Meters (Estimated 10 Minutes) Perform 10 Slow Good Mornings and Warm-up to working weight (Estimated 15 Minutes) Strength: Deadlift: 10 rounds: EMOM: 1 reps AHAP WOD: For time: 100x Thruste
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20 June 2017

20 June 2017 Warm-up:  3 Rounds: Block Run,  25m Bear Crawl, 25m Crab Walk, 10 Burpees Strength: Push Press: 10 rounds: EMOM: 1 reps AHAP. WOD: 7 min. AMRAP: 20 Double Unders (40 Singles) 10x Goblet Squat (53/35) *Rest 2:00 after AMRAP, 7 Min. AMRAP: 7x Power Clean (135/95) 7x Burpees
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19 June 2017

19 June 2017 Warm-up: Eastside Lap, 6 Rounds:  10 Double Unders, 5 Burpees Review Deadlift, Bar Facing Burpees and OHS and Toes to bar Scaling:  PVC Pipes for OHS, Knees to Elbow or Toes to Pole Strength: Not Today, Prepare for Two Grueling WODs WOD: Granite Games WODs #2 and #3 WOD #
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17 June 2017

16 June 2017

16 June 2017 Warm-up: 800m Run to West Alabama, 3 Rounds:  5 Burpees, 10 DUs (Estimated 10 Minutes) Strength: Squat Clean – 5-3-1-1-1-1 (Estimated 15 Minutes to reach a one rep max) WOD: 3 Rounds:  Every 8 Minutes: 500 Meter Row 400 Meter Run to Branard Street 10 Back Squats fro
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15 June 2017

15 June 2017 Warm-up: W. Alabama Run, 3 rounds: 10x Goodmorning holding a Kettlebell, 16x Russian Kettlebell Swings (8x on each side), 16x Jumping Lunge. Strength: Deadlift: 10 rounds: EMOM: 2 reps AHAP. Work Capacity: 5 rounds for time: 20x DB Snatch (10/side, doesn’t have to b
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14 June 2017

14 June 2017 Warm-up: . 3 Rounds: Block Run, 3 Box Jumps, 5 Pull-ups, 7 Push-ups, 9 Air Squats Strength: Bench Press: 10 rounds: EMOM: 2 reps AHAP. Work Capacity: “Hell’s Balls and Bells” 21-18-15-12-9: Kettle Bell Swing (55/35) Slam Ball (30/20) Wall ball (20/14) Ru
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13 June 2017

13 June 2017 Warm-up: Eastside Lap, 30 Air Squats, 20 Push-ups, 10 Burpees  (Estimated 15 Minutes) Strength: Overhead Squat: 10 rounds: EMOM: 2 reps AHAP. (Estimated 18 Minutes to warm-up and start OHS) WOD: 5 Sets: In 2:00 complete: 7x Power Clean (165/115) Max Burpees 1:00 Rest Scor
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12 June 2017

12 June 2017 Warm-up: 3 Rounds: 300m Row, Length of Gym Broad Jump,  Length of Gym Bear Crawl, Run to Audley and Back Strength: Push Press: 10 rounds: EMOM: 2 reps AHAP. WOD: 2017 Granite Games Qualifier: 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alternating front rack revers
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