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