Monday, September 30, 2013 - Workout

This week we will only have 1 evening class that starts at 6:00 PM. If you are not able to make it by then and come a little late, just perform 15 Burpees and jump in with the rest of the class. 

Warm-Up:

- Light Jog

- 20 UB Double Unders

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- Coach's Choice

Strength:

- Clean (EMOM) 3x8@75%

Conditioning:

AMRAP in 12 Minutes -

- 100m MedBall Run (20/14)

- 6 Wallball Shots

- 9 MedBall Sit-ups

Forever Young Challenge

Our very own, Gerald, is competing in a competition tomorrow at CrossFit Victorious in Tomball, Texas.  His event times are at 8:30a, 9:45a, 12:20p, and 2:00p.  These times are approximate as sometimes these competitions don't necessarily run according to schedule. 
 
We'd love to see some support from his fellow GTX athletes.  For more information and directions to CFV follow the link below: http://crossfitvictorious.com/forever-young-challenge/. 

If you have any questions or need directions, feel free to call Mary on her cell.

Thursday, September 26, 2013 - Workout

Warm-Up:
- Light Jog

- 15 UB DU's
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-

- Tabata Sled Drags (105/65)

Conditioning:
21 - 15 - 9:

- Box Jump Overs

- Dips (Matador RX'd, scale to box)

Post detailed workout results to comments.

Wednesday, September 25, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility

- 15 UB DU's
- 1 Rounds Standard Warm-Up

Group Warm-Up:

- Coach's Choice

Strength:
- Clean

Conditioning:

AMRAP in 5 Minutes -

- 100m Sprint

- 5 Power Cleans (115/75)

- 7 Push Press (115/75)

Rest 3 Minutes

AMRAP in 5 Minutes -

- 100m Sprint

- 5 Power Snatch (95/65)

- 7 Overhead Squats (95/65)

Post detailed workout results to comments.

Monday, September 23, 2013 - Workout

Warm-Up:

- Light Jog

- 15 UB Double Unders

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- TBA

Strength:

- Thruster (Find 1 RM)

Conditioning:

Row 1000m

Then

100m Sled Drag (105/65)

Then

3 Rounds -

- 10 Pull-Ups

- 15 Sit-Ups

- 20 Squats

Then

100m Sled Drag (105/65)

Saturday, September 21, 2013 - Workout

Warm-Up:

- Light Jog

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:

- Hips

Skill Work:

- Med Ball Clean

Conditioning:

- Run 1 Mile or Row 2k

Rest 3 minutes

AMRAP in 7 minutes of:

- 7 Med Ball Cleans

- 14 Double Unders (42 Singles)

Thursday, September 19, 2013 - Workout

Warm-Up:
- Light Jog

- 15 UB DU's
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-

- 5 x 100m Sprint working up to 100%

Conditioning:
21 - 18 - 15 - 12 - 9 - 6 - 3 -

- Burpees

- Box Jumps (24/20)

Post detailed workout results to comments.

Wednesday, September 18, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility

- 15 UB DU's
- 2 Rounds Standard Warm-Up

Group Warm-Up:

- TBA

Strength:
- Clean (EMOM)

Conditioning:
3 Rounds -

- 400m Run

- 10 Goblet Squats

- 15 Knees to Elbows

Post detailed workout results to comments.

Monday, September 16, 2013 - Workout

Warm-Up:

- Light Jog

- 15 UB Double Unders

- Joint Mobility

- 1 Round Standard Warm-Up

Group Warm-Up:

- Burpee Broad Jump

Strength:

- Bench Press (Find 1 RM)

Conditioning:

CrossFit's Fran

21 - 15 - 9 -

- Thrusters

- Pull-Ups

Saturday, September 14, 2013 - NO WORKOUT TODAY

Due to the Ladies brunch this morning at Gateway we will not have our normal Saturday workout. We will resume the normal schedule next week. Have a good weekend. 

Thursday, September 12, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:
- 400m Run (rest 4 min)

- 300m Run (rest 3 min)

- 200m Run (rest 2 min)

- 100m Run

Conditioning:
30 - 20 - 10 -

- OH Walking Lunges

- Sit-Ups

- 2x Double Unders

Post detailed workout results to comments.

Wednesday, September 11, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Group Warm-Up:

- Hips and Hamstrings

Strength:
- Clean

Conditioning:
AMRAP in 12 minutes-

- 200m Run

- 3 Power Cleans (115/75)

- 6 Front Squats

- 9 Push Press

Post detailed workout results to comments.

Monday, September 9, 2013 - Workout

Don't forget that starting today the coached portion of the workout starts right at start time instead of allotting time for you to do your individual warm-up. Please plan accordingly and arrive a little early to warm-up. 

Warm-Up:

- Light Jog

- 10 Unbroken DU's or 2 minutes trying

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:

8 Rounds Tabata alternating -

- Jumping Squats

- Push-Ups

Strength:

- Back Squat

Conditioning:

4 Rounds, each in 3 minutes of -

- 400m Run

- AMRAP of Kettlebell Swings (62/45)

or AMRAP of Wall Ball Shots (20/14)

Post detailed workout results to comments. 

Saturday, September 7, 2013 - Workout

Warm-Up:

- Light Jog

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:

- Hips

Skill Work:

- Clean Practice

Conditioning:

AMRAP in 5 minutes of:

- 40 Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Pull-Ups

Rest 3 minutes

AMRAP in 5 minutes of:

- 10 Pull-Ups

- 20 Push- Ups

- 30 Sit-Ups

- 40 Squats

Thursday, September 5, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Skill Work:
- Pull-Ups - 3 x 10 Strict (UH, OH, and Cross Handed)

Conditioning:
CrossFit's Christine:
3 Rounds -
- 500m Row
- 12 BW Deadlifts
- 21 Box Jumps (20")

Post detailed workout results to comments.

Wednesday, September 4, 2013 - Workout

Warm-Up:
- Light Jog
- Joint Mobility
- 2 Rounds Standard Warm-Up

Skill Work:
- Squat Work

Strength:
- Clean

Conditioning:
6 Rounds -
- 100m Sprint
- 6 Pull-Ups
- 9 Wall Ball Shots (20/14)

Post detailed workout results to comments.

Monday, September 2, 2013 - Workout (8:30 am Only)

Only workout time today is 8:30 AM. 

Warm-Up:

- Light Jog

- Joint Mobility

- 2 Rounds Standard Warm-Up

Group Warm-Up:

8 Rounds Tabata alternating -

- Hollow Rocks

- Supermans

Skill Work:

- Med-Ball Clean

Conditioning:

AMRAP in 20 Minutes -

- 5 Thrusters (95/65)

- 7 Power Cleans

- 10 Sumo Deadlift High Pull

Credit to CrossFit.com for the above workout.  Though not named, it is a classic CrossFit workout.

Post detailed workout results to comments.