Category: WOD

As many rounds as you can in 20 minutes:

8 Dynamic Push-ups (watch this video for reference, but we’ll be using a plate instead of a ball)
10 Pull-ups

Post rounds and thoughts to comments.

5 rounds for time:

Run 400 meters
15 Back Squats (m:135lb,f:95lb)

Post time and thoughts to comments.

“Filthy Fifty”
(compare to 5-12-08)

For time:

50 Box jump (24 inch box)
50 Jumping pull-ups
50 Kettlebell swings (m:55lb,f:35lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (m:45lb,f:30lb)
50 GHD Hip extensions
50 Wall ball shots (m:16lb,f:12lb)
50 Burpees
50 Double unders

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This Saturday’s workout, 7-19-08, will be held at 9:00 a.m. at our gym:

12034 Spring Cypress Rd., Tomball TX 77377.

Warm-up will start promptly at 9:00 a.m.

This workout is also free to anyone that wishes to try us out as well as our members.

Hope to see you all there and we hope to see some new faces!

For time, 21-15-9 of:

Deadlift (m:225lb,f:155lb)
Pull-ups

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4 rounds, each for individual time:

Row 500m
(Rest 3-4 minutes between rounds)

Post all 4 rounds times to comments.

Courtesy of RossTraining.com

4 rounds for time:

12 Burpees
24 Push-ups
36 Squats
Run 400 meters

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With the exception of his comment on grains being a part of healthy nutrition, Jack Lalanne knew back then what most Americans are still struggling to understand today.  Feel free to share you thoughts in the comments section.  By the way, Jack’s great nephew, Chris, is owner of Lalanne Fitness, a CrossFit Affiliate in San Fransisco.

“Michael”

3 rounds for time:

Run 800m
50 GHD Hip Extensions
50 Sit-ups

Post time and thoughts to comments.

Push Press

3-3-3-3-3-3

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This Saturday’s workout, 6-14-08, will be held at 9:00 a.m. at our gym:

12034 Spring Cypress Rd., Tomball TX 77377.

Warm-up will start promptly at 9:00 a.m.

This workout is also free to anyone that wishes to try us out as well as our members.

Hope to see you all there and we hope to see some new faces!

5 rounds for time:

Run 200m
30 Sit-ups
30 Sand Bag Cleans (m:70lb,f:40lb)

Post time and thoughts to comments.

3 rounds for time:

Run 400 meters
20 Bench Press (m:135lb,f:95lb)

Post time and thoughts to comments.