September 6

Tuesday, September 7, 2010
Posted on September 6th, 2010 at 10:06 PM by tonyr14
Category: WOD

WOD:

 

5 minute AMRAP:

30x Double-Unders

20x Sit-Ups

**Rest 3 Minutes**

10 minute AMRAP:

15x Box Jumps

10x Med Ball Trunk Twist

5x Burpees

 

September 5

Monday, September 6, 2010
Posted on September 5th, 2010 at 8:27 PM by tonyr14
Category: WOD

“Labor Day”

 WOD:

 

400m Run

 

4 Rounds:

5x Pull-Ups

7x Push-Ups

9x Squats

 

800m Run

 

4 Rounds:

5x Power Cleans

7x Push Press

9x Over Head Squats

 

400m Run

September 3

Saturday, September 4, 2010
Posted on September 3rd, 2010 at 11:04 PM by tonyr14
Category: WOD

WOD

Run a 5K (3.1 miles)

There will be a running group at 10:30AM at the San Isidro Park.

*If you can not run 3.1 miles that is ok just run for 30 minutes.

September 2

Friday, September 3, 2010
Posted on September 2nd, 2010 at 8:49 PM by tonyr14
Category: WOD

WOD

 

For time:

 

“Grace”

 

Clean and Jerk 135 pounds, 30 reps

September 1

Thursday, September 2, 2010
Posted on September 1st, 2010 at 10:59 PM by tonyr14
Category: WOD

WOD

4 Rounds for time:

15 Dead Lifts


30 Knees to Elbows


15 Frog Jumps


30 Alternating Lunges

“Four things come not back: The spoken word, the sped arrow, the past life, the neglected opportunity.” — Arabian Proverb



September 1

Wednesday, September 1, 2010
Posted on September 1st, 2010 at 12:01 AM by tonyr14
Category: WOD

Rest Day!

August 30

Tuesday, August 31, 2010
Posted on August 30th, 2010 at 10:56 PM by tonyr14
Category: WOD

Well guys its official we are in our new place, what a day and what a WOD. Thank you to CrossFit Houston for that A__ kicker. Sorry for the short notice on the move but it is Awesome.

Also don’t forget to sign up for th weight loss challenge tomorrow will be that last day to weigh in.

 

WOD #1

Tabata Squats

Rest 3 min then

WOD #2

4 Rounds for time

 5x Burpees

10x Ground to Overhead

200m

August 29

Monday, August 30, 2010
Posted on August 29th, 2010 at 7:36 PM by tonyr14
Category: WOD

Happy Birthday Mr. Riddle                                                     

 

 

Announcements

If you have not weighed in you have until Tuesday to do so.

WOD

courtesy of (CFH)

 

50-40-30-20-10

KB Swings

Sit – Ups

Double Unders or Singles x 2

August 27

Saturday, August 28, 2010
Posted on August 27th, 2010 at 8:31 PM by tonyr14
Category: WOD

Announcements

 

Starting September 1st we will be having our get fit lose weight challenge make sure you register with Tony

 

August 30th we will start our new BOOT CAMP  class make sure you sign up for a class today. This will be offered free for the first 3 weeks.

 

 

WOD

 

For Time:

 

20 Wall Ball

 

200m Run

 

15 Wall Ball

 

200m Run

 

10 Wall Ball

 

200m Run

 

5 Wall Ball

 

200m Run

August 26

August 26 Friday, August 26, 2010
Posted on August 26th, 2010 at 10:49 PM by tonyr14
Category: WOD

Announcements

 

Starting September 1st we will be having our get fit lose weight challenge make sure you register with Tony

 

August 30th we will start our new BOOT CAMP  class make sure you sign up for a class today. This will be offered free for the first 3 weeks.

 

WOD#1

5 minute double under/ singles

 

WOD #2

15-12-9-6-3

Overhead Squats and push up