Wednesday, October 1, 2014 - Workout

Warm-Up:
- 300m Run
Then
3 Rounds -
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Pull-Ups

Group Warm-Up:
EMOM for 12 Minutes -
- 12 KB Deadlift
- 6 KB Swings

Skill Practice:

- Handstand Holds

Conditioning:
AM CLASS
10 Rounds -

- 100m Run

- 10 Box Jumps

- 15 Squats

- 20 Double Unders (50 Singles)

PM CLASSES

4 Rounds -
- 400m Run
- 8 Deadlift (155/105)
- 4 Hang Power Clean (155/105)
- 2 Thrusters (155/105)

Post workout results to comments.

Monday, September 29, 2014 - Workout

Warm-Up: 
3 Rounds -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
- 20 Double Unders (50 Singles)

Group Warm-Up:
- 1 Mile Run

Skill Practice:
- Air Squat

Conditioning: 
AM/PM CLASSES:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1-
- Push-Ups (Chest to abmat, arms locked on top)
- Sit-Ups (Shoulders past hips, touch shoes)
- Squats (Squat to medball, hips open on top)

Your time one this workout will be used to pair you with an appropriate partner for the challenge.

Air Squat:

Thursday, September 25, 2014 - Workout & Fall Challenge

 One week from Monday, on October 6, we will be starting a partner challenge.  We will be doing a baseline workout on Monday, September 29, that will help us match you up with a good partner.  Please plan on being here Monday or talk to your coach about making it up on Weds or Thurs next week.  

I will post all the details next week, but the challenge will be scored based on daily posting of food logs, improvement on body measurements, and improvement on a handful of workouts.
 
We would like 100% participation in this challenge.

Warm-Up:
- 400m Run
then
2 Rounds -
- 5 Barbell Roll-Outs
- 10 Inch Worm Push-Ups
- 15 Walking Lunges

Group Warm-Up:
Ascending EMOM for 10 Minutes -
- Box Jumps (30/24) Note 1 level higher than usual
- DB Hang Cleans (45/35)

Conditioning:

AM Class

For Time -

- 50 Walking Lunges

- 40 Alternating DB Snatches

- 30 Wall Ball Shots

- 20 Push-Ups

- 10 Hanging Leg Raises

PM Class
For Time -
- 50 Deadlift (155/105)
- 40 Alternating KB Snatch (45/35)
- 30 Wall Ball Shots
- 20 Toes to Bar
- 10 HSPU (3 Wall Walks)

Cashout:
- 50 Unbroken Double Unders (150 UB Singles) 

Post time and thoughts to comments.

Wednesday, September 24, 2014 - Workout

Warm-Up:
- 300m Run
Then
3 Rounds -
- 10 Bumper Plate Ground to Overhead
- 10 Bumper Plate Leg Raises
- 10 Pull-Ups

Group Warm-Up:
EMOM for 8 Minutes -
- 4 Burpees
- 8 Sit-Ups

Strength:

Wendler Week 4 - Deadlift

Conditioning:
AM CLASS
AMRAP in 12 Minutes -
- 200m Run
- 3 Goblet Squats (35/25)

- 6 Weighted Lunges (same)
- 9 Kettlebell Swings (same)

PM CLASSES

4 Rounds, Each in 3 Minutes -
- 100m Run
- 10 Box Jump Overs (24/20)
- AMRAP of Goblet Squats (62/44) or
- AMRAP of Kettlebell Swings (62/44)
Perform 2 rounds of each alternating
 

Post workout results to comments.

Monday, September 22, 2014 - Workout

Warm-Up:
4 attempts at 100m on the dot row -
- 1 Burpee for each meter over
- 1 Push-up for each meter under
(guys must keep pace under 2m, gals under 2:20)

Group Warm-Up:
3 Rounds -
- 5 Wall Walks
- 30s Rest/transition
- 12 Weighted DB Step-Ups (6 per leg)
- 30s Rest/transition

Strength:

Wendler Week 4 - Push Press

Conditioning: 
AM/PM CLASSES:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1-
- Wall Ball Shots
- Medball Cleans
- Medball Sit-Ups

Medball Clean:

Post workout results to comments.

Thursday, September 18, 2014 - Workout

Warm-Up:
3 Rounds -
- 3 Strict Burpees
- 6 V-Ups

- 9 Broad Jumps

Group Warm-Up:
- Coach Led

Conditioning:

AMRAP in 5 Minutes -

- DB Man-makers (45/35)

Rest 5 Minutes

AMRAP in 5 Minutes -

- Run 800m

- AMRAP Deck Squats

Man-Makers: https://www.youtube.com/watch?v=iMNnvhg1JcM

Deck Squats: https://www.youtube.com/watch?v=ldLHQBsJH58

Post workout results to comments.

Wednesday, September 17, 2014 - Workout

Warm-Up:
3 Rounds -
- 200m Run
- 10 Push-Ups
- 20 Squats
- 30 Double Unders

Group Warm-Up:
5 x 30s/30s - Tempo Push-Ups

Strength:

Wendler Week 3 - Deadlift

Conditioning:
AM CLASS:

21-15-9 -

- Calorie Row

- Burpees

- 2x Sit-Ups (42, 30, 18)

PM CLASSES

21-15-9 -

- Calorie Row
- Power Snatch (95/65)
- V-Ups

Post workout results to comments.

Monday, September 15, 2014 - Workout

Warm-Up:
3 Rounds -
- 100m Run
- 5 Strict Pull-Ups
- 5 Strict Burpees
- 10 Leg Swings (per leg)
- 10 Mountain Climbers (count every other)

Group Warm-Up:
- 4 x 30s/30s plank hold

Strength:

Wendler Week 3 - Push Press

Conditioning: 
AM CLASS:
6 Rounds -
- 200m Run
- 20 DB Deadlift (1 in each hand)
- 10 DB Push Press

PM CLASSES

AMRAP in 15 minutes -

- 300m Run

- 15 Deadlift (135/95)

- 10 Hang Cleans

- 5 Thrusters

Post workout results to comments.

Thursday, September 11, 2014 - Workout

Warm-Up:
3 Rounds -
- 3 Strict Burpees
- 6 V-Ups

- 9 Tuck Jumps

Sprint Work: 
- 6 x 50m Shuttle Sprint

Conditioning:

CrossFit's Chelsea

EMOM for 30 minutes -

- 5 Pull-Ups

- 10 Push-Ups

- 15 Squats

When you can no longer complete a round in less than a minute switch to an AMRAP for the remainder of the time. 

Post workout results to comments. 

Wednesday, September 10, 2014 - Workout

Warm-Up:
- 800m Run

Group Warm-Up:
-Instructor Led (inch worms, lunges, high knees, butt kicks, etc...)

Strength:

5 x 5 - Back Squat

Conditioning:
AM CLASS:

5 Rounds -
- 5 Wallball Shots
- 10 Walking Lunges
- 15 Push-Ups
- 200m Run

PM CLASSES

AMRAP in 15 minutes -
- 10 Wallball Shots (20/14)
- 10 Alt. DB Snatches (45/35)
- 10 Walking Lunges
- 400m Run (or whatever you can run in less than 2m)

Post workout results to comments.

Monday, September 8, 2014 - Workout

Two of your coaches, John and Ashley, will be competing this weekend, Sept. 13 & 14, in CrossFit Katy's Bring the Heat competition.  It will be held at the Merrell Center on 1463 between 90 and I-10 in Katy.  You can purchase tickets ahead of time here as well as get directions:

http://www.merrellcenter.org/events/detail/crossfit-katy-bring-the-heat

Here are the approximate times that John & Ashley will be working out on Saturday though there will be non-stop action all day if you want to come and hang out.:

Ashley:
1st WOD - 9am
2nd WOD - 11am
3rd WOD -  2pm

John:
1st WOD - 9am
2nd WOD - 1pm
3rd WOD - 3pm

Now on to the fun stuff...

Warm-Up:
3 Rounds -
- 200m Run
- 15 Push-Ups
- 25 Squats
- 35 Double Unders

Group Warm-Up:
- 4 x 30s/30s plank hold

Strength:

Wendler Week 2 - Push Press

Conditioning: 
AM CLASS:

AMRAP in 10 minutes -

- 100m sprint

- 5 Burpees

- 10 Sit-Ups

- 15 Goblet Squats (35/25)

PM CLASSES

(the Finale for Bring the Heat this weekend. 15m Time Cap)
For Time:

- 50 Box Jump Up & Overs

- 40 Pull-Ups

- 30 Thrusters (105/75)

Post workout results to comments. 

Thursday, September 4, 2014 - Workout

Warm-Up:
5 Rounds -
- 5 Pull-Ups
- 10 Dips
- 15 Jumping Squats

Sprint Work: 
- 5 x 50m Sled Sprint

Conditioning:

AM Class:

For Time -
- 200m Run
- 16 Kettlebell SDHP
- 16 Goblet Squats
- 400m Run
- 8 Kettlebell SDHP
- 8 Goblet Squats
- 800m Run
- 4 Kettlebell SDHP
- 4 Goblet Squats

PM Class:

For Time -
- 200m Run
- 16 Power Cleans (155/105)
- 16 Front Squats
- 400m Run
- 8 Power Cleans
- 8 Front Squats
- 800m Run
- 4 Power Cleans
- 4 Front Squats

Post workout results to comments.

Wednesday, September 3, 2014 - Workout

Warm-Up:
3 Rounds -
- 200m Run
- 15 Push-Ups
- 25 Squats
- 35 Double Unders

Group Warm-Up:
- 400m Run For Time

Strength:

Wendler Week 2 - Deadlift

Conditioning:
AM CLASS:

AMRAP in 15 Minutes -
- 300m Run
- 10 DB Push Press
- 10 Pull-Ups
- 50 Singles

PM CLASSES

3 Rounds for Time -

- 400m Run

- 10 Snatch (135/95)

- 20 Pull-Ups

- 30 Double Unders (100 Singles)

Post workout results to comments.