Archive for: December 2007

Rest easy.

Just want everyone to know that today is a good, good day.  Right, Katy and Rick?

“Nicole”

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Post rounds to comments.

3 rounds for reps:

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. The stations are:

DB Thrusters, (m:30lbs,f:24lbs) (Reps)
DB Swings, (m:40lbs,f:25lbs) (Reps)
Box Jumps, (20″ box) (Reps)
Push-ups, (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.

Post total score to comments.

Yay Nancy!

Congratulations on your first 1/2 marathon!

Nancy ran the 13 mile 1/2 marathon (Dallas White Rock) this weekend and finished at 2:21:57, running the course at a 10:49/mile pace!

CrossFit Champions is very proud of you, Nancy!  Can’t wait to hear all about it.

“Michael”

Three rounds for time of:

Run 800 meters
50 GHD Hip Extensions
50 Sit-ups

Post time to comments.

For time:

Row 2K
50 Wall-ball shots (m:16lb,f:12lb)
Row 1K
35 Wall-ball shots
Row 500 meters
20 Wall-ball shots

Post time to comments.

Take the day off.

Read something good.

“Diane”

For time, 21-15-9 reps of:

Deadlift (m:225lb,f:150lb)
Handstand Push-ups

Post time to comments.

Power Clean

3-3-3-3-3

Post loads to comments.

CrossFit Champions sends out our warmest congratulations to CrossFit Houston for their 1 year CrossFit affiliate anniversary!

CrossFit Houston