5 rounds for time:

30 GHD Sit-ups
25 GHD Hip Extensions

Post time and thoughts to comments.

CrossFit Champions had the pleasure this last Saturday to spend some time with many of the TX CrossFit Affiliates at GSX Athletics in Ft. Worth.  Jeff Tucker and his staff were great hosts and were able to share a lot of great information.

It was great seeing all our good friends from across the Houston area and TX!

Looking forward to the next one!

Full Gallery here.

10 rounds for time:

10 Squats
10 KB Swings (m:55lb,f:35lb)
10 Push-ups

Post time and thoughts to comments.

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Note: CFC will be closed Friday afternoon (6-27-08).

It’s come to our attention that certain individuals are not believing that one of our newest athletes, Stephanie, is actually training at a CrossFit affiliate.

Well…she is, and she’s doing a great job!

5 rounds for time:

20 Box Jumps (24in)
20 GHD Sit-ups
20 Push Press (.5bw)

Post time and thoughts to comments.

For time:

Run 3 miles

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25-20-15-10-5 for time of:

DB Deadlifts (m:35s-40s,f:20s-25s)
DB Bench Press (same weight)
DB Cleans (same weight)

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100 Pull-ups
100 Push-ups
100 Sit-ups
Row 500 meters
Run 400 meters

In order, perform each of the above individually for time.  Rest as needed in between.  Add times from all 5 for total time = score.

Saturday’s Free Workout was excellent!!  (if I do say so myself) This workout pitted teams against each other in the 4 core body-weight movements - pull-ups, push-ups, sit-ups and squats - plus a race to cover 3200 meters for extra points. 

We had 2 new folks, 1 relative visit and a bunch of regulars.  Outstanding job everyone!  Yes, I forgot…again…to get the group photo. 

Great job, everyone!!

Slammin’ Frelen

Run 400 meters
21 Slam Balls (m:12lb,f:8lb)
21 Pull-ups
Run 400 meters
15 Slam Balls
15 Pull-ups
Run 400 meters
9 Slam Balls
9 Pull-ups

There’s nothing wrong with what you’re eating or drinking as it pertains to memory or clarity and this website. Maybe you’re ingesting too many carbs in that brownie but that’s the only funky thing going on. The workout changed from when you looked here earlier.  I scheduled the basic slammin’ Helen earlier in the month, Matt posted it last night and I got messed up on the drive over to the gym and came up with what you now see posted. Since several of us have now done this workout instead of the previously posted one, I thought I’d change the website to match the gym. I hope this is a decent finish to a tough week. Great job everyone!!
Pam
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Tabata That

5 Stations - MAX EFFORT at 8 x intervals of 20 seconds work, 10 seconds rest at each station - score for that station is lowest scoring interval.

Stations are:

Squats
Pull-ups (if jumping pull-ups, divide score half)
Sit-ups
Push-ups
Row (for calories instead of reps)

Total score for workout is sum of scores from each station.

Note: we will be watching for perfect form on all movements!

Post score and thoughts to comments.

4 rounds for time:

Row 500 meters
50 Ab-Mat Butterfly Sit-ups (soles together)

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