Archive for: August 2007

Take the day off.

If you knew what’s coming Thursday, you’ll be glad you did.

Push Press

3-3-3-3-3-3-3

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Weighted Pull-ups

1-1-1-1-1-1-1
(if you can’t do a pull-up, do seven sets of max seconds static hold chin over bar with a controlled negative)

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“Michael”

3 rounds for time:

Run 800 meters
50 Hip Extensions
50 Sit-ups

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Friday CFC WOD

“Fight Gone Bad“

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall Ball Shots, (m:20lbs,f:12lbs) (Reps)
Sumo Deadlift High-pull (m:75lbs,f:45lbs) (Reps)
Box Jumps, 20″ box (Reps)
Push Press, (m:75slb,f:45lbs) (Reps)
Row for calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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Thursday CFC WOD

Front Squat 1-1-1-1-1-1-1

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Working with Athletes For A Cure, along with CrossFit affiliates nation-wide, CrossFit Champions and CrossFit Houston will be teaming up together this year to raise money for the Prostate Cancer Foundation.

If you are an athlete of ours or if you follow the site and want to be involved, please get in contact with us as soon as you can and get yourself registered as part of our Team (click on Join Our Team).

We have sponsor and donation forms and informational cards here at the gym.  Please come by and grab some so you can tell your friends, family members and co-workers about your efforts in this worthy cause.

Date of FGB II: Saturday, September 29, 2007.

Location: To be determined.

Time: 9:00 a.m. - completion.

Wednesday.

Rest.

You’re gonna need it.

Tuesday CFC WOD

For time:

50 Box Jumps (m:24 in box, f:18 in box)
50 Jumping Pull-ups
50 DB Swings (m:45lb,f:25lb)
50 Walking Lunges (25 each leg)
50 Knees to Elbows
50 Push Press (m:45lb,f:25lb)
50 Hip Extensions
50 Wall Ball Shots (m:16lb,f:10lb)
50 Burpees
50 Double Unders

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Monday CFC WOD

Run 5k (3.1 miles) for time.

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Friday CFC WOD

Hang Clean & Jerk 1-1-1-1-1-1

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Thursday CFC WOD

5 rounds for time:

20 Burpees
30 Wall Ball Shots (m:20lb,f:12lb)
Run 400 meters

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