Monday 5/1

Wod

5 RFT 

50' dumbbell front rack lunge 50/35

12 chest to bar pull ups

12 dumbbell power clean 50/35

 

Friday 4/28

4 RFT 

15 box jumps 36/30

400m run

Courtesy of CrossFit.com

Box jumps are high today, get a height you are comfortable with and can stay moving!!

 

Thursday 4/27

Wod

Back squat 3 x 3 across

Back rack walking lunge 2 x 20 across

Deadlift 5 x 3 climbing

 

Wednesday 4/26

Wod

7 rounds

1 min on 10 sec off

Cal row

Target burpee

KBS 70/53

Score will be the least number of reps for each exercise

 

Tuesday 4/25

Age Group Online Qualifier WOD #3

This is one of the workouts the masters and teens who qualified for regionals had to complete this past weekend!

21-15-9

Shoulder to overhead 135/95

Chest to bar pull ups

 

Monday 4/24

Wod

Emom x 20

4 power clean

4 front squat

Pick your weight, do 4 touch n go power cleans immediately into 4 front squats

Congrats Mama C!!!

 

Friday 4/21

Wod 

4 RFT 

50 double unders

35 DB snatch 50/35

20 T2B

 

Thursday 4/20

"Bring a Friend Day"

While not technically the same as our free class on Saturday's, if you have a friend who is interested in trying CrossFit, bring them to a class with you!!

Wod

Amrap 17

250/200m row

10 dumbbell box step ups 50/35

20 wallballs 20/14

If you do this workout with a partner, then you will alternate movements with your partner. You row then your partner row etc..

If you do this in a team if 3-4 then perform it funnel style! 

 

Wednesday 4/19

Weightlifting Wednesday 

Strength

Work to a heavy 

Power clean + jerk

Wod

Every 20s for 10 min

1 power clean + jerk

 

Tuesday 4/18

Wod

"Angie"

100 pull ups

100 push up

100 sit ups

100 squats

Move in order and complete all prescribed reps. Scale as necessary but perform standard range of motion on all reps.

 

Monday 4/17

For Time

30 bar facing burpee

Run 400m

15 power snatch 135/95

Run 800m

15 power snatch 

Run 400m

30 bar facing burpee

Friday 4/14

"Good Friday"

Jesus WOD

14 RFT

10 deadlifts (95/65)
10 hang squat cleans  (95/65)
10 push-press (95/65)
50 ft of walking lunges with barbell on back + walk back to starting point

Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9.  As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds).

The workout represents the 14 Stations of the Cross and the three time Jesus fell to the ground.

1. Jesus is condemned to death
2. Jesus carries his cross
3. Jesus falls the first time
4. Jesus meets his mother
5. Simon of Cyrene helps Jesus carry the cross
6. Veronica wipes the face of Jesus
7. Jesus falls the second time
8. Jesus meets the women of Jerusalem
9. Jesus falls the third time
10. Jesus is stripped of his garments
11. Crucifixion: Jesus is nailed to the cross
12. Jesus dies on the cross
13. Jesus is taken down from the cross
14. Jesus is laid in the tomb

Open gym only today from 6:30am to 9:00am

Complete the wod at any point during this time

 

Thursday 4/13

"Weightlifting Wednesday on a Thursday"

Yes it's allowed to change days

Part 1

Power snatch 5 x 3

Part 2

Every 90s for 15 min

1 hang snatch + 1 snatch

Good Friday we will be hosting a platelet drive from 9-300.  We will have the gym open from 630am - 900am to workout. We will be doing the Jesus WOD, we will not be doing this wod for time, it will be more about completing the wod and understanding the meaning behind it!!

 

Wednesday 4/12

Wod

5 rounds

1 min on 

20 sec between stations

1. Row

2. Handstand push up

3. Tire flip

4. T2b

5. Rest 

Since we are flipping tires, I would advise you not to wear nice clothes!!

Good Friday we will be hosting a platelet drive from 9-300.  We will have the gym open from 630am - 900am to workout. We will be doing the Jesus WOD, we will not be doing this wod for time, it will be more about completing the wod and understanding the meaning behind it!!

 

Tuesday 4/11

Wod

3 RFT 

400m run

21 thrusters 95/65

Good Friday we will be hosting a platelet drive from 9-300.  We will have the gym open from 630am - 900am to workout. We will be doing the Jesus WOD, we will not be doing this wod for time, it will be more about completing the wod and understanding the meaning behind it!!

 

Monday 4/10

Wod

Amrap 12

5 strict pull ups

10 burpees

20 double unders

There is a specific stimulus that we are looking for in this workout. This one will sting and we want you to make it sting.  So use a band if needed on the strict pull up, but we want them strict. Also, if you cannot do 20 consistent unbroken double unders then we are going to do tuck jumps. No single unders today!!

Good Friday we will be hosting a platelet drive from 9-300.  We will have the gym open from 630am - 900am to workout. We will be doing the Jesus WOD, we will not be doing this wod for time, it will be more about completing the wod and understanding the meaning behind it!!

 

Friday 4/7

Wod

Amrap 15

40 wallballs 20/14

20 push jerks 155/105

Weight for the push jerks should be one that you can do at least 10 unbroken.  

 

Thursday 4/6

"Bring a Friend Day"

For Time

100 double unders

75 power snatch 75/55

50 cal row

Box Notes - below are some opportunities to donate blood or platelets.  We also have this information on our Facebook page and you can also reach out to Jennifer Branch for more information.

• Friday, April 14 from 9a-3p there will be a platelet drive at NorBeau.  There will be 15 appointments available that are first come first serve.  This type of donation takes about two hours. Throughout the day more appointments could come available if time allows.  I do not have the link for this drive yet.  Please message Jennifer Branch if you want the link when it comes available.

• Saturday, April 29 from 9a-3p there will be a blood drive at St. Mark's Catholic Church in Silsbee, Texas.  They are asking for appointments to be made for this also so they can make sure to bring enough people and equipment to accommodate everyone.  Please go to http://tinyurl.com/donate4jd 

• Give a monetary donation to go towards items purchased for pulled pork sandwiches that will be given out to the blood donors on April 29.

 

Wednesday 4/5

Are we serious about getting fit? If so, you'll be there today!

Wod

5 RFT

500m run

Rest 30 sec

200m run

Rest 2 min

500m runs should be at a moderate pace

200m runs should be at a fast pace (not all out)

Box Notes - below are some opportunities to donate blood or platelets.  We also have this information on our Facebook page and you can also reach out to Jennifer Branch for more information.

• Friday, April 14 from 9a-3p there will be a platelet drive at NorBeau.  There will be 15 appointments available that are first come first serve.  This type of donation takes about two hours. Throughout the day more appointments could come available if time allows.  I do not have the link for this drive yet.  Please message Jennifer Branch if you want the link when it comes available.

• Saturday, April 29 from 9a-3p there will be a blood drive at St. Mark's Catholic Church in Silsbee, Texas.  They are asking for appointments to be made for this also so they can make sure to bring enough people and equipment to accommodate everyone.  Please go to http://tinyurl.com/donate4jd 

• Give a monetary donation to go towards items purchased for pulled pork sandwiches that will be given out to the blood donors on April 29.

 

Tuesday 4/4

Wod

"Mary"

Amrap 20

5 HSPU 

10 one legged squats

15 pull ups

We will have different options available for you to scale these movements. We want you moving on your gymnastics today.

Box Notes - below are some opportunities to donate blood or platelets.  We also have this information on our Facebook page and you can also reach out to Jennifer Branch for more information.

• Friday, April 14 from 9a-3p there will be a platelet drive at NorBeau.  There will be 15 appointments available that are first come first serve.  This type of donation takes about two hours. Throughout the day more appointments could come available if time allows.  I do not have the link for this drive yet.  Please message Jennifer Branch if you want the link when it comes available.

• Saturday, April 29 from 9a-3p there will be a blood drive at St. Mark's Catholic Church in Silsbee, Texas.  They are asking for appointments to be made for this also so they can make sure to bring enough people and equipment to accommodate everyone.  Please go to http://tinyurl.com/donate4jd 

• Give a monetary donation to go towards items purchased for pulled pork sandwiches that will be given out to the blood donors on April 29.

 

Monday 4/3

Wod

4 RFT

12 deadlift 225/155

15 burpee box jump 24/20

Box Notes - below are some opportunities to donate blood or platelets.  We also have this information on our Facebook page and you can also reach out to Jennifer Branch for more information.

• Friday, April 14 from 9a-3p there will be a platelet drive at NorBeau.  There will be 15 appointments available that are first come first serve.  This type of donation takes about two hours. Throughout the day more appointments could come available if time allows.  I do not have the link for this drive yet.  Please message Jennifer Branch if you want the link when it comes available.

• Saturday, April 29 from 9a-3p there will be a blood drive at St. Mark's Catholic Church in Silsbee, Texas.  They are asking for appointments to be made for this also so they can make sure to bring enough people and equipment to accommodate everyone.  Please go to http://tinyurl.com/donate4jd 

• Give a monetary donation to go towards items purchased for pulled pork sandwiches that will be given out to the blood donors on April 29.