Thursday, December 19, 2024

Merry Christmas!  For unto us a child is born!  

Praise the Lord!

We will resume GTX Fitness Monday, January 6, 2025 

Enjoy your family time and stay active during our break.

Wednesday, December 18, 2024

 GTX Christmas Celebration WOD

Warm Up

Stretch

Light Jog

-25 Lunges

-25 Jumping Jacks

-25 Side-to-Side w/Arm Swing

Conditioning

GTX Version: "Twas the Day Before Christmas"

- 1 Hundred Meter Sprint

- 2 Man-Makers, 100m Sprint

- 3 Burpees, 2 MM, 100m Sprint

- 4 G2O, ...

- 5 Rings, ...

- 6 Squats, ...

- 7 Push-Ups

- 8 Sit-Ups

- 9 Box Jumps

- 10 Kettlebell Swings

- 11 Burpees

- 12 DB Get-Ups

Monday, December 16, 2024

Happy Birthday Coach Renee!! 

Excited to Celebrate YOU Today!!

Coach Renee's Birthday Warm Up

Stretch

Light Jog

- 12 Push Ups

- 14 Mountain Climbers

- 12 Sit Ups

- 14 Leg Lifts

Coach Renee's Birthday Group Run

Promptly at 5:30 Begin

-1961m Birthday Run

Coach Renee's Birthday WOD

-63 Good Mornings

-63 Squats

-63 BP G2O

-63 KB Swings

-63 Singles

-63s Bar Hold

Wednesday, December 11, 2024

Happy Birthday Vey!!!! Excited to Celebrate YOU!!

Vey's Birthday Warm Up

-11 Push Ups

-28 Sit Ups

-86 Side-to-Side

Vey's Birthday Group Run

-1986m Mile

Vey's Birthday WOD

-38 Squats

-38 KB Swings

-38 MB Toss

-38 Lunges

-38 Jumping Jacks

Monday, December 9, 2024

Warm-Up:
Stretch

Light Jog 
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning WOD 1
- 2 Minute AMRAP of Squats

3 minutes rest

Conditioning WOD 2

- 4 Rounds of 30 second plank hold followed by 30 seconds rest.

3 minutes rest

Conditioning WOD 3
7 Rounds 
- 7 Burpees
- 14 Walking Lunges

Wednesday, December 5, 2024

Happy Birthday Vey!!!! Excited to Celebrate YOU!!

Vey's Birthday Warm Up

-11 Push Ups

-28 Sit Ups

-86 Side-to-Side

Vey's Birthday Group Run

-1986 Mile

Vey's Birthday WOD

-38 Squats

-38 KB Swings

-38 MB Toss

-38 Lunges

-38 Jumping Jacks

Monday, December 2, 2024

Warm Up

Stretch

Light Jog

2 Rounds

-10 Bar Hangs

-10 Deck Push Ups

-10 Sit Ups

-10 Squats

Skill/Strength

TABATA

- Deadlifts

Conditioning

4 Rounds 

-300m Run

-10 MB Cleans

-15 MB Toss

-20 MB Sit Ups

Wednesday, November 20, 2024

 Happy Birthday Allen!!! Excited to celebrate YOU!

Allen's Birthday Warm UP

Stretch

-64 Side-to-Side

-11 Burpees

-23 Lunges

Allen's Birthday Run

-1960m Run

Allen's Birthday WOD

-11 Manmakers

-23 Step Ups

-60 Singles

-11 Push Ups

-23 Sit Ups

-60 Singles

-11 DB Push Press

-23 Mountain Climbers

-60 Singles

-11 Pull Ups

-23 DB Scissors

-60 Singles

Thursday, November 14, 2024

Warm Up

As Posted

Skill

-TABATA KB Swings

Conditioning

6 Rounds

- 100m Sprint

- 10 Push-Ups

- 15 Sit-Ups

- 20 Unbroken Squats

Wednesday, November 13, 2024

 Warm Up

As Posted

Group Warm Up

5 Attempts of 100m Row 

Trying to stop at 100m

1 burpee for each m you are under

1 pull-up for each m you are over

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -

- Shoulder to Overhead 

- Lunges

- Knees to Elbows (or 2x Sit-ups)

Monday, November 11, 2024

Veteran's Day WOD

Warm Up

Stretch

150m Shuttle Run

-24 Lunges

-24 Sit Ups

Skill/Strength

Alternating TABATA

-DB Scissors

-Weighted Glute Bridge

Conditioning

Eleven 11

AMRAP

-Burpees

-DB Thrusters

Wednesday, November 6, 2024

Warm Up

As Posted

Skill/Strength

-500m Row

-500 Singles/Side-to-Side

Conditioning

-12 MB Toss

-1 Push Ups

-11 MB Toss

-2 Push Ups

-10 MB Toss

-3 Push Ups

-9 MB Toss

-4 Push Ups

-8 MB Toss

.... and so on...

-1 MB Toss

-12 Push Ups

Thursday, October 31, 2024

Warm Up

As Posted

Skill

Bench Press       

5 Rounds of 5 

Conditioning

CrossFit's Helen

3 Rounds

- 400m Run

- 21 KB Swings

- 12 Pull Ups

Wednesday, October 30, 2024

Warm Up

As Posted

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Box Jumps

- Deadlifts

Cashout

1 Mile Run/Walk

Monday, October 28, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-Good Mornings

Conditioning

10 Rounds

-10 BP Sit Ups

-10 DB Snatches

-20 BP Squats

-22 DB Scissors

Thursday, October 24, 2024

Warm Up

As Posted

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Box Jumps

- Deadlifts

Cashout

1 Mile Run/Walk

Monday, October 21, 2024

Warm Up

As Posted

Skill/Strength

5 Attempts - 100 m Row

Burpee for each meter over 100

Jumping Squat for each meter under 100

Conditioning

TABATA Mix

-Squats

-DB PP

-K2E

-Planks

-Singles

Thursday, October 17, 2024

Warm Up

Stretch

Light Jog

-25 Sit Ups

-25 Deck Push Ups

-25 Lunges

Skill/Strength

Alternating TABATA 

-BP G2O

-BP Squats 

Conditioning

3 Rounds 

- 400m Run

- 20 Box Jumps

- 20 Wall Ball Shots

- 20 Weighted Walking Lunges

Wednesday, October 16, 2024

Warm Up

As Posted

Skill/Strength

8 Min. EMOM 

- 2 Burpees

- 8 Sit-Ups 

Conditioning

4 Rounds, Each in 3 Minutes 

- 100m Run

- 10 Box Jump Overs (24/20)

- AMRAP of Goblet Squats or

- AMRAP of Kettlebell Swings 

Perform 2 rounds of each alternating

Rest 1 Min. Between Rounds

Monday, October 14, 2024

Warm Up

As Posted

Skill/Strength

5 Attempts at 100m Row

-1 Burpee for Every Meter Over

-2 Sit Ups for Every Meter Under

Conditioning

12 Min AMRAP 

- 200m Run

- 3 BP G2O 

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cash Out

3 Attempts of 100 Unbroken Singles

OR

100 Side-to-Side W/Arm Swings

Thursday, October 10, 2024

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

10 Rounds 

-10 Good Mornings

-10 Sit Ups

-20 Squats

-24 Singles

Wednesday, October 9, 2024

Warm Up

As Posted

Skill/Strength

-30 Burpees

Conditioning

-1 Mile

-20 Box Jumps

-20 Push Ups

-20 Sit Ups

-20 KB Swings

-800 Meters

Monday, October 7, 2024

Warm Up

As Posted

Skill/Strength

4 Rounds

-10 Weighted Back Squats

Increasing Weight Once

Conditioning

5 Rounds 

- 150m Shuttle Run

- 5 Inch Worm Push-Ups

- 10 Mountain Climbers

- 1 Min. Wall Sit

Thursday, October 3, 2024

Warm Up

Stretch

Light Jog

-25 Sit Ups

-25 Deck Push Ups

-25 Lunges

Skill/Strength

Alternating TABATA 

-BP G2O

-BP Squats 

Conditioning

3 Rounds 

- 400m Run

- 20 Box Jumps

- 20 Wall Ball Shots

- 20 Weighted Walking Lunges

October 2, 2024

Warm Up

Stretch

Light Jog

-25 Sit Ups

-25 Deck Push Ups

-25 Lunges

Skill/Strength

8 Min. EMOM 

-15 Deadlifts

-1 DB Manmaker

Conditioning

3 Rounds 

- 600m Run

- 20 Knees to Elbows

- 30 Squats

Monday, September 30, 2024

Warm Up

As Posted

Skill/Strength

10 Minute EMOM 

- 12 KB Deadlift

- 6 KB Swings

Conditioning

4 Rounds, Each in 3 Minutes 

- 100m Run

- 10 Box Jumps 

- AMRAP of Goblet Squats 

or

- AMRAP of KB Swings 

Perform 2 rounds of each alternating

Cash Out

1 Mile Run

 

Thursday, September 26, 2024

Happy Birthday Liz!!!! Excited to Celebrate YOU!!

Liz's Birthday Warm Up

Stretch

150m Shuttle Run

-9 Burpees

-28 Lunges

-59 Side-to-Side

Liz's Group Warm Up

-65 MB Partner Toss

-65 MB Partner Step-Ups

Liz's Birthday WOD

TABATA Sets 

-Planks

-DB Skull Crushers

-DB Scissors

-Sit Ups

Liz's Birthday Run

-1959m Run

Wednesday, September 25, 2024

Happy Birthday Sharon!!!! Excited to Celebrate YOU!!

Sharon's Birthday Warm Up

Stretch

150m Shuttle Run

-9 Sit Ups

-19 Mountain Climbers

-65 Side-to-Side

Sharon's Birthday WOD

15 Min AMRAP

-59s Plank 

-59  DB Scissors

-59  Good Mornings

-59  Partner MB Toss

-59  Step Ups 

-59 Leg Raises

-59s Wall Sit 

Sharon's Birthday Run

-1965m Run

Monday, September 23, 2024

Warm Up

As Posted

Skill/Strength

9 Min EMOM

-10 Deadlifts

Increasing Weight Every 3 Sets

Conditioning

10 Rounds 

- 100m Run

- 10 Box Jumps

- 15 Squats

- 20 Double Unders (50 Singles)

Thursday, September 19, 2024

Happy Birthday Nancy!!!! Excited to Celebrate YOU!!

Nancy's Birthday Warm Up

Stretch

150m Shuttle Run

-9 Burpees

-18 Lunges

-72 Side-to-Side

Nancy's Birthday WOD

18 Min AMRAP

-52 Squats 

-52 Sit Ups 

-52 Burpees 

-52 Lunges 

-52 Push Up 

-52s Planks

-52 Step Up

Nancy's Birthday Run

-1972m Run

Wednesday, September 18, 2024

 Happy Birthday Amanda!!!! Excited to Celebrate YOU!!

Amanda's Birthday Warm Up

Stretch

150m Shuttle Run

-9 Burpees

-20 Lunges

-88 Singles or Side-to-Side

Amanda's Group Warm Up

-36 MB Partner Toss

-36 MB Partner Sit-Ups

Amanda's Birthday WOD

Alternating TABATA Sets 

-Weighted Hip Thrusts

-Heel Touches

-DB Strict Press

-DB Overhead Tricep Extensions

-Russian Twists

-Hammer Curls

-BP High Knees

-BP G2O

Amanda's Birthday Run

-1988m Run

Monday, September 16, 2024

Happy Birthday Kelli!!! We are Excited To Celebrate YOU!!!

Birthday Warm Up

Stretch

Light Jog

-9 Burpees

-7 Push Ups

-91 Singles

Kelli's Birthday WOD

20 Minute AMRAP

-33 Hanging Leg Raises

-33 Lunges

-33 DB Scissors

-33 Squats

-33 Weighted Russian Twists

-33 Jumping Jacks

-33 Mountain Climbers

-33 KB Deadlift

-33 KB Swings

Kelli's Group Birthday RUN!

1991m Run/Jog/Walk 

Thursday, September 12, 2024

Happy Birthday Pastor Adam!!! Excited to Celebrate YOU!!

Birthday Warm Up

Stretch 

Light Jog

-9 Burpees

-11 Jumping Squats

-82 Singles

Pastor Adam's Birthday WOD

-42 Push Ups

-42 Sit Ups

-42 Deadlifts

-42 Hang Power Cleans

-42 Push Press

-42 Bar Bench Press

-42 Weighted Bar Lunges

-42 Weighted Back Squats

-42 Good Mornings

Pastor Adams's Birthday Group Run

-1982m Run/Jog/Walk

Wednesday, September 11, 2024

Warm Up

As Posted

GTX Tribute WOD 

2001m Run

-9 Burpees

-11 Manmakers

-9 Burpees

-11 Manmakers

2001m Run

Monday, September 9, 2024

Warm Up

As Posted

Skill/Strength

5 X 100 m Row

Attempt to Stop at 100.  

-1 Burpee Under

-2 Jumping Squats Over

Conditioning

3 Rounds

- 400m Run

- 21 KB Swings

- 12 Ring Rows

Thursday, Septmeber 5, 2024

Warm Up

Stretch

-50m High Knees

-50m Butt Kicks

-25 Mountain Climbers

-30s Bar Hold 2X's

-40 Step Ups/Side-to-Side

Skill/Strength

8 MInute EMOM

-4 Deadlifts, increasing by 2

Conditioning

CrossFit "Angie" 

-100 Pull Ups

-100 Push Ups

-100 Sit Ups

-100 Squats

Scaled

-50 Pull Ups

-50 Push Ups

-50 Sit Ups

-50 Squats

Wednesday, September 4, 2024

Happy Birthday Jody!!! Excited to Celebrate YOU Tonight!

Birthday Warm Up

Stretch

-8 Burpees

-31 Sit Ups

-81 Side to Side

Birthday WOD

-43 Box Jumps

-43 Double Unders

-43 DB Scissors

-43 DB Push Press

-43 DB Skull Crushers

-43 DB Curls/Rows/Push Press

-43 Mountain Climbers

-43 Lunges

Group Birthday Run

-1981m Run, Walk or Crawl

Thursday, August 29, 2024

Warm Up

As Posted

Skill/Strength

2 Rounds 

-50m High Knees

-50m Butt Kicks

Conditioning

Crossfit's Kelly

5 Rounds 

-400 m Run

-30 Box Jump 

-30 Wall Ball Shots 

Wednesday, August 28, 2024

HAPPY 41TH BIRTHDAY DANIEL B.!!!!!!

EXCITED TO CELEBRATE YOU WITH A BIRTHDAY WOD!!

Warm Up

Stretch

Light Jog

-41 Mountain Climbers

-41 Jumping Jacks

-41s Bar Hang

Daniel's Birthday WOD

Murph- 

As Prescribed While Wearing a Weighted Vest

-1 Mile Run

-100 Pull Ups

-200 Push Ups

-300 Squats

-1 Mile Run

GTX-Partnering Up is Allowed

This CrossFit WOD is in remembrance and honor of fallen Navy Seal Lt. Michael P. Murphy

Monday, August 26, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-DB Snatches

Conditioning

15 min AMRAP

-50 Jumping Jacks

-40 Squats

-30 Jumping Squats

-20 Lunges

-10 Burpees

-20 Push Ups

-30 Mountain Climbers

-40 Step Ups

-50 Sit ups

Optional Cash Out

1 Mile

Thursday, April 22, 2024

Happy Birthday APRIL!!!!

Excited to CELEBRATE YOU!!!

Birthday Warm Up

Stretch

Light Jog

-8   Lunges

-18 Sit Ups 

-19 Deck Push Ups

-79 Side-to-Side

April's Birthday TABATA WOD

- Planks

- Leg Raises/

- DB Curls

- Bent Over DB Rows

- Mountain Climbers

- Rings/Pull Ups

Wednesday, August 21, 2024

Warm Up

As Posted

Strength/Skill

10min. EMOM 

-Ascending Deadlifts

Conditioning

21 - 15 - 9

- Push-Ups

- Box Jumps (30/24)

- Pull-Ups

Cash Out

Depending on time...

2 Miles

Monday, August 19, 2024

Happy Birthday Daniel C.!!!

Excited to celebrate YOU tonight!!

Birthday Warm Up

Stretch

Light Jog

-8 DB Manmakers

-11 Burpees

-8 Hanging Leg Lifts

-11 Lunges

Daniel's Birthday WOD

-57 Partner MB Toss (each)

-57 Sit Ups

-57 Supermans

-57 Leg Lifts

-57 Skull Crushers

-57s Plank

-57 MB Russian Twists

-57 Glute Bridge Moves

Group Birthday Activity

1967m Run

Thursday, August 15, 2024

Warm Up

As Posted

Skill

Alternating Tabata 

-High Knees

-Butt Kicks

Conditioning

3 Rounds

- 400m Run

- 21 Kettlebell Swings

- 12 Ring Rows

Wednesday, August 14, 2024

Warm Up

As Posted

Skill/Strength

Grip Strength Cont’d

Repeat Monday

2 Rounds 

Conditioning

12 Rounds 

-12 Dead Lifts

-12 Sit-Ups

-12 Lunges

-12 Burpees

Thursday, August 8, 2024

Warm Up

As Posted

Skill/Strength

Grip Strength Fun

3 Rounds

-Dead Hang 30s

-BP Hold Arm Extended 30s

-BP Carry Walk 100m

Conditioning

18 Minute AMRAP

-4 Manmakers

-25 Sit Ups

-4 Turkish Get Ups

-25 Rings

-4 Burpees

Wednesday, August 7, 2024

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Planks

-Leg Lifts

Conditioning

AMRAP Mix-Up

6 Min. AMRAP

-15 DB Snatches

-15 DB Hammer Curls

-15 DB Cactus Arm

-15 DB Overhead Extensions

Rest 1 Min.

6 Min. AMRAP

-20 MB Toss

-15 MB Sit Ups

-10 MB Cleans

Rest 1 Min.

6 Min. AMRAP 

-20 Deadlifts

-15 Hang Cleans

-10 Burpee Bar Jump Over

Monday, August 5, 2024

Warm Up

Stretch

Light Jog

-20 Sit Ups

-30 Lunges

-40 Mountain Climbers

Skill/Strength

5 Attempts at 100m Row

-2 Burpees Every Meter Over 

-4 Push-Ups Every Meter Under

Conditioning

For Time 

- 200m Run

- 16 KB Deadlifts

- 16 Goblet Squats

- 400m Run

- 8 KBDeadlifts

- 8 Goblet Squats

- 800m Run

- 4 KB Deadlifts

- 4 Goblet Squats

Wednesday, July 31, 2024

Warm Up

Stretch

-100 Accumulate Singles

-50 Mountain Climbers

-30 Step Ups

-20 Lunges

Skill/Strength

TABATA

-DB Snatches

Conditioning

21 - 15 - 9 

- Burpees

- OH Walking Lunges (45/35 Plate)

Monday, July 29, 2024

HAPPY BIRTHDAY CARLEN!!!! Your GTX Family is Excited to Celebrate YOU!!

Birthday Warm Up

Light Jog

Stretch and Stretch and Stretch

-7 Seconds of Scissors

-29 Seated Twists

Group Warm Up

Be Like Carlen Challenge

Unbroken 4 Min. Plank Hold

OR

TABATA

-Planks

 

Birthday WOD

-62 Push Ups

-62 Pull Ups 

-62 Sit Ups

*Per Coach: Substantial Compliance Acceptable

**Note: Carlen Acceptable- Only Strict Compliance

Group Birthday Celebration Run

-1962m Run

Thursday, July 25, 2024

Warm Up

As Posted

Skill/Strength

6 Min Ascending EMOM 

DB Manmakers

Conditioning

15m AMRAP 

- 200m Run

- 3 BP G2O

- 6 BP Sit-Ups

- 9 BP Squats

-12 BP Lunges

Monday, July 22, 2024

Warm Up

As Posted

Skill/Strength

Alternating TABATA

- DB Scissors

- DB Skull Crushers

Conditioning

Descending Ladder 10,9,8….2,1

-Burpees

-Box Jump Overs 

Thursday, July 18, 2024

Warm Up

As Posted

Skill/Strength

6 min. EMOM 

-5 Turkish Get-Ups

Conditioning

3 Rounds -

- 10 Burpees

- 20 Knees to Elbows

- 30 Squats

- 40 Mountain Climbers

CashOut

-1 Mile Run

Wednesday, July 17, 2024

Warm Up

As Posted

Skill/Strength

10 Min. EMOM

-5 Deadlifts

-5 Hang Power Cleans

-5 Shoulder to Overhead

Conditioning

3 Rounds  

- 400m Run

- 20 Box Jumps

- 20 Wall Ball Shots

- 20 Weighted Walking Lunges

Monday, July 15, 2024

Warm Up

As Posted

Skill/Stremgth

2 Rounds -

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cash Out

30 Burpees

Thursday, July 11, 2024

Warm Up

As Posted

Skill/Stremgth

2 Rounds -

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cash Out

30 Burpees

Wednesday, July 10, 2024

 Warm Up

As Posted

Skill/Strength

6 min. EMOM 

-3 DB Manmakers

Conditioning

3 Rounds

- 400m Run

- 21 Kettlebell Swings

- 12 Ring Rows

Wednesday, July 3, 2024

Celebrating our GREAT Nation and Our Freedoms!!

Warm Up

As Posted

Conditioning

1776 WOD (Adapted from Pinterest)

2 Man Teams

-17 Deadlifts

-76 Push Ups

-17 Pull Ups

-76 BP G2O

-17 DB PP

-76 Calorie Row

-17 MB Toss

-76 DBL Unders

-17 MB Cleans

-76 KB Swings

Each partner performs all 17 movements, together the team accumulates the 76 movements

Monday, July 1, 2024

Warm Up

Stretch

Light Jog

400m run

-20 Walking lunges

-10 Pull-ups

-Sampson Stretch

Skill/Strength

TABATA DB Curls

Conditioning

18m AMRAP

-200m Run

-10 Pull-Ups

-20 DB Thrusters

-5 Burpees

Thursday, June 27, 2024

Warm Up

As Posted

Skill/Strength

3 Rounds

-1 min. DB Scissors

Rest

-1 min. DB Skull Crushers

Conditioning

4 Rounds

-400m Run

-10 Push Ups

-20 Sit Ups

-30 Mountain Climbers

Wednesday, June 26, 2024

Warm Up

As Posted

Skill/Strength

3 Rounds

-2 Min Unbroken Singles

Rest

-2 Min Unbroken Planks

Conditioning

18m AMRAP

-200m Run

-5 Burpees

-15 KBS

-20 Squats

Monday, June 24, 2024

Warm Up

As Posted

Skill/Strength

3 Rounds 

- 60s DB Row

- Rest 30s

- 60s DB Lying Fly

- Rest 30s

Conditioning

30 - 20 - 10

- Deadlift (155/105)

- Box Jumps (24/20)

- Sit-Ups

Cashout

12000m Row or 800m Run/Walk

Thursday, June 20, 2024

Warm Up

As Posted

Skill/Strength

TABATA Squats

Conditioning

Single Annie

- 100 Single Unders

- 50 Sit Ups

- 80 Single Unders

- 40 Sit Ups

- 60 Single Unders

- 30 Sit Ups

- 40 Single Unders

- 20 Sit Ups

- 20 Single Unders

- 10 Sit Ups

Cashout

Rachel's Birthday Celebration 

1983m Run

Followed by dinner at Backdoor Pizza!!

Wednesday, June 19, 2024

Warm Up

As Posted

Skill/Strength

2 Min. AMRAP

-Burpees (jumping onto plate)

Conditioning

For Time :

- 10 DB Waiter Lunges 

- 1 Ground to Overhead 

- 9 DB WL

- 2 G2O

- 8 DB WL

- 3 G2O

...

...

- 1 DB Waiter Lunge

- 10 Ground to Overhead

Monday, June 17, 2024

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Good Mornings

-Bar Push Press

Conditioning

3 Rounds

-400m run

-10 Squats

-15 KBS 

-20 Box Jumps 

Wednesday, June 12, 2024

Warm Up

As Posted

Skill/Strength

6m EMOM

- 3 DB Manmakers

Conditioning

TABATA WOD

-Hammer Curls

-Lunges

-Pull Ups/Rings

-Weighted Back Squats

-Planks

Monday, June 10, 2024

Warm Up

As Posted

Skill/Strength

TABATA

- DB Tricep Extensions

- DB Curls

Conditioning

Part 1 

- Run 800m

Rest 

Part 2 

30 - 20 - 10

- Box Jumps

- Push Ups

Rest 

Part 3 

AMRAP in 6 Minutes 

- 15 Unbroken Squats

- 30 Unbroken Double Unders (or 100 Singles)

Thursday, June 6, 2024

Warm Up

As Posted

Strength

8 min. EMOM

Start at 2, Ascend by 2 

- Hang Power Clean

Conditioning

30 - 20 - 10 

- Deadlift (155/105)

- Sit-ups

- Squats

Cashout

1 mile run

Wednesday, June 5, 2024

Warm Up

Stretch

-150m Shuttle Run

-20 Mountain Climbers

-20 Scissor Legs

-15 Sit Ups

-15 Lunges

-5 In Worm Push Ups

Skill/Strength

Alternating TABATA

-DB Scissors

-DB Skull Crushers

Conditioning

5 Rounds

- 100m Run

- 15 Weighted Lunges

- 20 Weighted Step Ups

- 25 Push Press

Monday, June 3, 2024

Warm Up

Stretch

-150m Shuttle Run

-20 Mountain Climbers

-20 Scissor Legs

-15 Sit Ups

-15 Lunges

-5 In Worm Push Ups

Skill/Strength

10m EMOM 

Start at 2; increase by 2

-Deadlifts

Conditioning

4 Rounds

- 150m Shuttle Run

- 20 Box Jumps

- 25 KB Swings

- 30 DB Snatches

Thursday, May 30, 2024

Warm Up

As Posted

Conditioning

4 Rounds Each Round 3 Minutes

- 250 Single Jump Ropes

Alternating AMRAP 

- Sit-Ups

- Squats 

Group Cash Out

- 1 Mile

Wednesday, May 29, 2024

Warm Up

As Posted

Skill/Strength

TABATA Burpees

Conditioning

CrossFit's Helen

3 Rounds -

- 400m Run

- 21 KB Swings (62/44)

- 12 Pull-Ups

Monday. May 27, 2024

Memorial Day WOD

No GTX Meet-up at Church

Meet at 'The Hill' at Hockley Community Center

5pm  Warm Up

5:15   Sub Choice

Thursday, May 23, 2024

Warm Up

 As Posted

Modified Friendship Crossfit Hero Workout 

"Unknown Heroes"

21 Front Squats (95/65 lb)

21 Pull-Ups

21 Sumo Deadlifts (95/65 lb)

21 Push-Ups

21 Push Presses (95/65 lb)

21 Wall Climbs

21 Squat Cleans (95/65 lb)

21 Burpees

21 Curtis P’s* (95/65 lb)

21 Toes-To-Bars

21 Double-Unders

21 Power Snatches (95/65 lb)

21 Broad Jumps

21 Wall Ball Shots (20/14 lb)

21 Box Jumps (24/20 in)

21 Calorie Row

21 Overhead Squats (95/65 lb)

21 Kettlebell Swings (53/35 lb)

21 Kettlebell Snatches (53/35 lb)

21 Kettlebell Taters** (53/35 lb)

21 Thrusters (95/65 lb)

*One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press

Time Cap: 45 minutes

Thursday, May 16, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Alternating TABATA

-DB Skull Crushers

-DB Scissors

Conditioning

3 Rounds

- 400m Run

- 10 Weighted Squats

- 15 Knees to Elbows

- 20 Push-Ups

Monday, May 13, 2024

Happy Birthday Duke!! Excited to Celebrate YOU!!

THE BEST EQUIPMENT MANAGER GTX HAS EVER HAD!!

Duke's Birthday Warm Up 

Light Jog

Stretch

-5 Manmakers

-11 Burpees

-72s Sampson Hold

Duke's Birthday WOD

-52 DB Skull Crushers

-52 DB Curls

-52 Push Ups

-52 Leg Lifts

-52s Plank

-52 Sit Ups

-52 DB Overhead Tricep Extensions

-52 DB Tricep Kickback

Duke's Birthday Run

-1972m Run

Thursday, May 9, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Strength/Skills

2 Rounds 

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

4 Rounds

- 20 Box Jumps (24/20)

- 15 Thrusters (115/75)

Cashout

100 Unbroken Singles

or 

800m Row

Wednesday, May 8, 2024

Warm Up

As Posted

Skill/Strength

TABATA Weighted Squats

Conditioning

7 min AMRAP

- 7 Push-Ups

- 14 Kettlebell Swings (53/35)

2 min Rest

7 min AMRAP

- 7 Dumbbell Thrusters (35/20)

- 100m BP Holds

2 min Rest

7 min AMRAP

-  7 Burpees

- 14 Sit Ups

Monday, May 6, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Weighted Back Squats

Conditioning

30/20/10

-KB Swings

-Goblet Squats

-KB Deadlifts

-KB Lunges

Thursday, April 25, 2024

Warm Up

Stretch

Light Jog

-24 Sit Ups

-24 Lunges

-24 Mtn. Climbers

-24 Dips

Skill/Strength

Alternating TABATA

-Planks

-Leg Lifts

Conditioning

AMRAP Mix-Up

6 Min. AMRAP

-15 DB Snatches

-15 DB Hammer Curls

-15 DB Cactus Arm

-15 DB Overhead Extensions

Rest 1 Min.

6 Min. AMRAP

-20 MB Toss

-15 MB Sit Ups

-10 MB Cleans

Rest 1 Min.

6 Min. AMRAP 

-20 Deadlifts

-15 Hang Cleans

-10 Burpee Bar Jump Over

Wednesday, April 24, 2024

Happy Birthday Raheed!!! Delighted to Celebrate You Tonight!! 

Birthday Warm Up

Stretch

150m Shuttle Run

-52 Jumping Jacks

-52 Lunges

-52 Good Mornings

Raheed's Birthday WOD

21 Minute AMRAP

-4 Manmakers

-21 Sit Ups

-4 Turkish Get Ups

-21 Rings

-4 Burpees

-21 DB Scissors

Group Birthday Run

-1972m Run/Walk

Thursday, April 18, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-Wall Sit

Or

-Handstand Hold

Conditioning

2 Rounds for Time

-300m Run

-25 Push-Ups

-300 m Run

-25 KB Swings

-300m Run

-25 Sit-ups

-300m Run

-25 Deadlifts

-300m Run

-25 Squats

-300m Run

-25 Box Jumps

Wednesday, April 17, 2024

Warm Up

As Posted

Skill/Strength

5 Attempts to Row 100m

-2 Additional Burpees per Meter Over 100

-1 Additional Burpee per Meter Under 100

Conditioning

- 30 Burpees

- 30 Box Jump

- 30 Pull-Ups

- 30 KB Swings

- 30 Lunges

- 30 Sit-Ups

- 30 Push Press

- 30 Supermans

- 30 MB Toss

- 30 Double Unders

Monday, April 15, 2024

Warm-Up

Stretch

Light Jog

2 Rounds 

- 100m Run

- 3 Pull-Ups

- 6 Push-Ups

- 9 Squats

- 3 Deck/Wall Walks

Conditioning

Tax Day Workout

- 10 Burpees

- 40 Rings/Pull-Ups

- 10 Burpees

- 40 Lunges

-10 Burpees

- 40 Squats

- 10 Burpees

- 40 Dips

- 10 Burpees

Cashout

- 800m Run

Thursday, April 11, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Grip Strength Fun

3 Rounds

-Dead Hang 30s

-BP Hold 30s

-BP Carry Walk 100m

Conditioning

Tabata WO

- Double Unders

- Goblet Squats

- BP Sit Ups

- Row

- Plank 

Wednesday, April 10, 2024

Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Alternating TABATA

- Rings/Pull Up

- KB Swings

Conditioning

30 - 20 - 10

- Deadlifts 

- Burpee Jump Over Bar

Cash Out

1 Mile

Monday, April 8, 2024

Celebrating Tiffany's Birthday (4/12) Today!!!

Woo Hoo!!!

Warm Up

Stretch

Light Jog

-4 Burpees

-12 Lunges

-92 Scissors/Bicycle

Tiffany's Birthday WOD

Birthday Arm Burner!!

2 Rounds

-32 DB/Bar Bicep Curls

-32 DB/Bar Bent Over Row

-32 DB/Bar Push Press

-32 DB Overhead Tricep Extensions

-32 DB/Weight Side Lateral Raises

-32 DB Hammer Curl

-32 DB Cactus Arms

-32 Bar Bench Press

Group Birthday Activity

-1992m Birthday Jog

Thursday, April 4, 2024

Warm Up

As Posted

Skill/Strength

TABATA DB Snatches

Conditioning

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Step Ups

400m Run

Wednesday, April 3, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-Shoulder Taps

Conditioning

4 Rounds with 1 minute rest in between

3 Min Round

-200m run

-10 Deadlifts (135/95)

-AMRAP Box Jumps  or KB Swings (you will have 2 rounds of each)

Monday, April 1, 2024

 Warm Up

Stretch

200m Run

-20 Lunges

-20 Jumping Jacks

-20 Sit Ups

-20 Leg Lifts

Skill/Strength

Core Intensity

2 Min Unbroken Sit Ups

2 Min Unbroken Scissors

Conditioning

4 Sets-

-4 Manmakers

-4 Burpees

-4 DB Waiter Lunges 

-100 Singles

Cashout

1 Mile

Thursday, March 28, 2024

Warm Up

As Posted

Skill/Strength

Alternating TABATA 

-DB Scissors

-DB Skull Crushers

Conditioning 

15m AMRAP

-20 Mountain Climbers

-15 Squats

-10 Side-to-Side Crunch

-5 Push-Ups

Cash Out

1 Mile

Wednesday, March 27, 2024

Warm Up

As Posted

Skill/Strength

Alternating TABATA 

- Jumping Squats

- Planks

Conditioning 

18 Min AMRAP 

- 300m Run

- 6 BP G2O (45/35)

- 9 BP Sit-Ups

- 12 BP Squats

Monday, March 25, 2024

Warm Up

Stretch

Light Jog

4 Rounds

- 100m Run

- 5 Inch Worm Push-Ups

- 10 Mountain Climbers

- 15s Sampson Stretch

Skill/Strength

2 Rounds 

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest

Conditioning

30 - 20 - 10 

- Deadlift (155/105)

- Burpees

Cash Out

1 Bear Crawl Around Gym Floor

Thursday, March 21, 2023

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

20Min AMRAP

- 50m High Knees

- 20 Sit Ups

- 50m Butt Kicks

- 20 Lunges

- 50m High Knees

- 20 DB Skull Crushers

- 50m Butt Kicks

- 20 Squats

-50m High Knees

-20 DB Snatches

-50m Butt Kicks

Wednesday, March 20, 2024

Warm Up

As Posted

Skill/Strength

TABATA Burpees

Conditioning

- 20 Kettlebell Swings

- 40 Sit-ups

- 60 Squats

- 800m Run

- 60 Squats

- 40 Sit-ups

- 20 Kettlebell Swings

Monday, March 18, 2024

Warm Up

As Posted

Skill/Strength

- Turkish Get-Ups 10 per side

Conditioning

3 Rounds 

- 400m Run

- 30 MB Toss

- 30 Box Jumps

Cashout

3 Bear Crawl Gym Floor Loops

Thursday, March 14, 2024

Warm Up

As Posted

Skill/Strength

-150m Shuttle Run- Backwards

Conditioning

-10 DB MM

-2 SitUps

-9 DB MM

-4 Sit-Ups

-...

-1 DB Renegade Man-Maker

-20 Sit-Ups

Start with 10 man-makers then do 2 Sit-ups. Continue with the pattern of decreasing the man-makers by 1 and increasing the sit-ups by 2 each round until you finish with 1 man-maker and 20 Sit-ups.

Wednesday, March 13, 2024

Warm Up

As Posted

Skill/Strength

1 Mile

Conditioning

Tabata Fun

- Double Unders

- MB Situps

- Jumping Lunges

- Mountain Climbers

- K2E 

Monday, March 11, 2024

Warm Up

As Posted

Strength/Skill

-400m Run 

OR

-600m Row

Conditioning

21/18/15/12/9/6/3

- Thrusters (95/65)

- Bar Facing Burpees

Thursday, March 7, 2024

Warm Up

As Posted

Skill/Strength

TABATA

-Jumping Squats

Conditioning

Single Annie 

- 100 Singles 

- 50 Sit Ups

- 80 Singles

- 40 Sit Ups

- 60 Singles

- 30 Sit Ups

- 40 Singles

- 20 Sit Ups

- 20 Singles

- 10 Sit Ups

Wednesday, March 6, 2024

Warm Up

As Posted

Skill/Strength

8 Min. EMOM

-4 Deadlifts, Increasing by 2

Conditioning

Crossfit's "Tabata That"

MB Cleans 20/14

Double Unders

Push Ups

KBS 55/35

Monday, March 4, 2024

Warm Up

Stretch

-300m Jog

-25 Lunges

-25 Sit Ups

-10 In. Worm Push Ups

-5 Bar Hangs (10s Ea.)

Skill/Strength

2 Min. AMRAP

- Push Ups

Conditioning

12 Min. AMRAP 

-200m run

-3 Deadlifts (95/65)

-6 Hang Power Cleans

-9 Front Squats

Cash Out

-150 Unbroken Singles 

OR

-75 Step Ups

Thursday, February 29, 2024

Warm Up

As Posted

Skill/Strength

-800m Run/Jog/Walk

Conditioning

TABATA WOD

-DB Skull Crushers

-DB Scissors

-DB Snatches

-DB Curls

-DB Weighted Lunges

-DB Sit Ups

No Rests Between TABATA'S

Wednesday, February 28, 2024

Warm Up

As Posted

Skill/Strength

8min  EMOM

-3/5 DB Manmakers

Conditioning

Partner Workout

-100m MB Toss

-100 MB Step Ups

-100 MB Sit Ups

-100 MB V-Ups

-100m MB Toss

Monday, February 26, 2024

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Jumping Squats

-Shoulder Taps

Conditioning

15m AMRAP 

-300m Run

-5 Pull-Ups

-10 Sit-Ups

-15 Lunges

Cashout

100 Unbroken Singles

Thursday, February 22, 2024

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

-10 Burpees

-10 KBS

-9 Burpees

-9 KBS

-8 Burpees

-8 KBS

-7 Burpees

-7 KBS

Continue until 1

Strict Compliance Strongly Encouraged

Wednesday, February 21, 2024

Warm Up

As Posted

Skill/Strength

TABATA MB Toss

Conditioning

Partner Workout:

(Each Partner Completes 50/50 of the Set)

- 300 Singles (150 each)

- 50 Push-Ups While Partner Holds Plank

- 50 Toes to Bar While Partner Hangs From Bar

- 50 S2O While Partner Holds Bar in Front Rack

- Finish w/both Partners Lunging 25m With the Bar in the Front Rack

Monday, February 19, 2024

Warm Up

Light Jog

Stretch

-10 10s Bar Hangs

-20 Lunges

-30 Mountain Climbers

-50m High Knees

-50m Butt Kicks

Skill/Strength

3 Rounds of 10

-DB Narrow Press to Row Back 

-DB Tricep Extension opt. Tap Back

Conditioning

4 Rounds w/1 minute rest in between

3 minutes complete:

-200m run

-10 Deadlifts (135/95)

-AMRAP Alternating 

    *Box Jumps (24/20) 

    *KB Swings (62/44) 

Thursday, February 15, 2024

Warm Up

As Posted

Skill/Strength

1 Mile Run

Conditioning

Crossfit Modified Elizabeth 

21-15-9

-Cleans

-Rings 

Wednesday, February 14, 2024

Warm Up

As Posted

Conditioning

Crossfit Chelsea

30Min. EMOM

-5 Pull Ups

-10 Push Up

-15 Squats

Monday, February 12, 2024

Warm Up

As Posted

Skill/Strength

TABATA Singles

Conditioning

Crossfit Angie

-100 Pull Ups

-100 Push Ups

-100 Sit Ups

-100 Squats

Thursday, February 8, 2024

Warm Up

As Posted

Group Warm Up

400m Run

Conditioning

Crossfit Barbara

5 RFT 3Min Rest Intervals

-20 Pull Ups

-30 Push Ups

-40 Sit Ups

-50 Squats

Wednesday, February 7, 2024

Warm Up

As Posted

Skill/Strength

TABATA Burpees (Record total accumulated)

Conditioning

Crossfit Fran

21-15-9

3 RFT

-Thrusters

-Pull Ups

Monday, February 5, 2024

GTX - Over the next two weeks we will be completing a series of benchmark workouts.  Please try to make each workout.  There will be an opportunity for make-up WOD's if necessary.  

Warm Up

As Posted

Skill/Strength

Group Warm Up

100 MB Toss to Partner

Conditioning

WOD #1

Baseline

Cashout

100 MB/DB Russian Twists

Thursday, February 1, 2024

Warm Up

As Posted

Skill/Strength

2 Complete Rounds of 100 Unbroken Singles

Conditioning

4 Rounds 

- 100m BP Weighted Walk

- 20 Sit-Ups

- 20 Kettlebell Swings

Cashout

- 10 Negative Pull- Ups 

- 600m Row

Wednesday, January 31, 2024

Warm Up

Stretch

Light Jog

-20 Sit Ups

-10 Hanging Leg Raises

- 5 Inch Worm Push Ups

Skill/Strength

TABATA Deadlifts

Conditioning

18, 16, 14, 12, 10, 8, 6, 4, 2 -

- Lunges

- Box Jumps (24/20)

- Push-Ups (hand release)