August 8/1

Wod

Amrap 15

40 double unders

20 wallballs 20/14

10 burpee to a plate

Post Wod - Get after some strict press and push press if you're up to it!!

Monday 7/31

Wod

3 RFT

400m run

21 dumbbell shoulder to overhead 50/35

15 t2b

9 dumbbell power clean 50/35

Friday 7/28

Wod

It's a needed day, come get it in!!

4 x 400m run with 60s rest between

Rest 3 min

4 x 300m run with 45s rest between

Rest 3 min

4 x 200m run with 30s rest between

Your goal is to run each distance in the same time.  So all 400s the same, all 300s the same.. etc

Thursday 7/27

Wod

Emom x 10 #1

15-25 wallballs 

15 ring rows

Rest 5 min

Emom x 10 #2

5-12 strict hspu (30-40s hs hold is the sub)

1-2 rope climbs 

Wednesday 7/26

Weightlifting Wednesday

Every 90s x 10

1 power clean + 1 hang power clean + 2 split jerk 

Tuesday 7/25

Wod

3 RFT 

45 abmat sit ups 

15 front squats 185/135

These front squats should be heavy, pick a weight that may cause you to have to break. Today it's ok, challenge yourself!!

Monday 7/24

Wod

For Time

50 jumping alternating lunges

50 pull ups

50 push press 95/65

50 good mornings 45/35

50 target burpees

Courtesy of CrossFit.com

The scale for pull ups today will be jumping pull ups

Friday 7/21

Wod

40-25-10

Dumbbell snatch

T2B

For the snatch, pick the heaviest weight you can move efficiently.. this should be tough. If the number of T2B is to high, you can scale it back or do T2KB

Thursday 7/20

"Bring a Friend Day"

5 RFT 

500m row

Rest 90s

500m row

Rest 90s

You can do this with a partner and just alternate back and forth.

The goal here is to go faster on the second 500 of each round. These are not max effort 500m rows, pace the first one then go a little faster on the second one.

Wednesday 7/19

Weightlifting Wednesday

Emom x 10

2 snatch

Emom x 10

2 power clean and jerk

Tuesday 7/19

"Chelsea"

Every min on the min for 30 min

5 pull up

10 push up

15 squats

Very few people will finish this Rx.. but that's ok, it's a benchmark and here is how we will track our score.

First, we will be strict about movements, these are basic so perform them correctly, as you should do everyday.

This workout is 30 rounds total, one for each minute. You will get credit for completing one round every time you perform the 5-10-15 in under a minute. So, if you finish the 5-10-15 in 45 sec then you get credit for one round and you will wait until the next minute before you try to complete another round.  Let's say you do this successfully for 5 rounds and then on round 6 you are only able to complete 12 squats before the minute expires. You do not get credit for that round because it wasn't completed and you are forced to rest the entire next minute before you can try and complete another round. 

So, some of you may not be able to complete a full round within one minute and that's fine, you will work a minute and then rest a minute for 30 min.

Your score will be the total number of rounds that you complete the full 5-10-15 rep count.

Monday 7/18

For Time

Run 400m

30 thruster 95/65

30 Kbs 53/35

Run 400m

20 thruster

20 Kbs

Run 400m

10 thruster 

10 Kbs

Friday 7/15

Wod

For Time 

50 cal row

Then, 5 rounds

14 hspu

7 BarMu 

We will sub 3 wall walks for the hspu and 15 ring rows for the BarMu 

Wednesday 7/12

Weightlifting Wednesday 

Back squat 10-8-8-8

60%-70%-75%-80%

Front Squat 5-5-5-5

60%-65%-70%-70%

Tuesday 7/11

Wod

3 rounds

Amrap 2

10 squat cleans 135/95

15 toe to kettlebell 

Rest 1 min

Amrap 2

15 chest to bar pull up

40 double under

Rest 1 min

Monday 7/10

For Time

40 burpee to plate

60 kettlebell swings 70/53

80 wallballs 20/14

We capping the wod at 15 min, be smart with the kettlebell weight.. we don't want you using something that you're not capable of moving well.

Friday 7/7

Thursday 7/6

Wod - Bring a Friend Day

"Jack"

Amrap 20

10 push press 115/75

10 kbs 53/35

10 box jumps 24/20

Remember the evening classes (430,530,630) will be closed tonight

Wednesday 7/5

Sub barbell good mornings 45/35 for back extensions 

My Dad

Without my dad Norbeau wouldn't exist.. he is the one who gave me the go ahead to quit my job and open a business.. he is the one who said he would help if we got in a bind during start up.. he loaned me the money to make initial purchase of equipment..he's been there for any and all construction that was needed.. and he even started coming to workout after he was diagnosed..

He passed away the morning of July 3.. this Thursday night we will close all the evening classes because his visitation will be from 5-8 at Broussard's in Silsbee and we will also close the 830 and 1200 classes on Friday for his funeral which will be at St Marks Catholic Church in Silsbee at 10:00.  

Thank you to everyone who has called or texted.. it means more than you know!!

Tuesday 7/4

"Omar"

For Time

10 thruster 95/65

15 bar facing burpee

20 thruster

25 bar facing burpee

30 thruster

35 bar facing burpee

Be warm and ready to start at either 800, 830, or 900 start times

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Monday 7/3

"Hero Week"

We will do a Hero WOD in class each day this week to honor those who have given the ultimate sacrifice.  Approach these workouts with that in mind.

Tuesday July 4th we will only be open in the morning. We will have Wod start times at 800, 830, and 900. Be warm and ready to start the workout at whichever time you prefer.