12.31.15 Thursday

Jennifer H. with a new Bench Press PR!
Jennifer H. with a new Bench Press PR!

ONE 9AM CLASS TODAY ONLY!

NEW YEAR’S EVE WOD: 
For time complete:
Accumulate 1600m running. Can be at once or broken up as you choose.
Running can be inserted in between movements but not reps of a particular movement.
Movements must be performed in order.
20 Power Cleans (95/65#)
16 Wall Balls (20/14#)
20 Power Snatch (95/65#)
16 Chest to Bar Pull Ups
20 OHS (95/65#)
16 Lateral Burpees over the bar

QOD: What is your favorite thing about the New Year?

12.30.15 Wednesday

BootCamp ladies getting it done!
BootCamp ladies getting it done!

STRENGTH:
1RM Bench Press

WOD:
Annie
50-40-30-20-10
DU
Sit Ups
_______________________________________________________________________
6:00am and 5:30pm BootCamp

SKILL:
Max Wall Sit

WOD:
21-15-9
DB Thrusters (35/25#)
Pull Ups

QOD: Do you make New Years Resolutions? Better yet, do you keep them?

12.29.15 Tuesday

PR Board was the center of attention today!
PR Board was the center of attention today!

SKILL:
Jump Rope Work
Advanced: 100 DU
Beginner: AMRAP DU in 4 minutes, then 300 SU

WOD:
AMRAP 12 Min
800m Run
Then as many rounds of
5 Push Press (95/65#)
7 T2B
9 Box Jumps (24/20″)
___________________________________________________________________________
5:30pm BootCamp
10 Rounds
10 Sit Ups
10 Push Ups
10 Squats
20min CAP
Refer to 05.14.15

QOD: What was your best PR from the 3 lifts of the CF Totals?

12.28.15 Monday

THE CROSSFIT TOTALS
3 attempts at finding 1RM in this order:
back squat
strict press
deadlift
________________________________________________________________________
6:00am BootCamp
“Tiny Betty” Repeat from 05.11.15
5 Rounds:
12 DB Push Press (35/25#)
20 Box Jumps (24″/20″)

REMINDER: Come to the box with your CF Totals goals for each lift and your loads leading up to them!

12.26.15 Saturday

The men deep in some serious conversation!
The men deep in some serious conversation!

Wall Sit until person who holds it longest stops.
If come off wall, 3 burpees, then back on wall

WOD:
Teams of 2
While Partner 1 Runs 200m Partner 2 does:
Max weighted box step ups (35/25# DB)
Switch
While Partner 1 Runs 200m Partner 2 does:
Max Pull Ups
Switch
While Partner 1 Runs 200m Partner 2 does:
Max Deadlifts (175/125#)
Switch
While Partner 1 Runs 200m Partner 2 does:
Max Sit Ups w/ Plate Ext OH (45/25#)
Switch
While Partner 1 Runs 200m Partner 2 does:
Max Reverse Lunge w/ DB at Chest (35/25#)
Switch
For time and # of reps

QOD: What was the best gift you received for Christmas this year?

12.24.15 Thursday

ONE CLASS THURSDAY AT 9AM!

Oh Coach Michael!
Oh Coach Michael!

12 days of Christmas Version 2
Performed like the song.  Individual or Team of 2
60min CAP
1. 100m run or 1 rope climb
2. Box Jumps (24/20″)
3. Thrusters (95#/65#)
4. Slam Balls (30/20#)
5. Burpees
6. Toes to Bar
7. KB Swings (53/35#)
8. Wallballs (20#/14#)
9. DU / 27 SU
10. OH Lunges (5 ea side, 45/25# plate)
11. Clean and Jerk (95#/65#)
12. Man Makers (2 DB: 35/20#)

12.23.15 Wednesday

Happy Birthday Coach Carley!
Happy Birthday Coach Carley!

STRENGTH:
Deadlift 1×5 @ 80-90% of 5RM
Increase by 5 to 10 pounds over previous week

WOD:
5 ROUNDS
12 power clean 135/95
8 V-ups
6 Pistols alternating

AP: 29 Windshield Wipers w/ Bar from WOD or if you’re in the class Carley is taking, 29 Burpees instead!
_________________________________________________________________________
6:00am and 5:30PM BootCamp
EMOMx18
6 rounds of:
Min 1: 20 Russian KBS (53/44#)
Min 2: 50 Single Unders
Min 3: 8-10 Push Ups

QOD: What’s Carley’s favorite song to play when she’s coaching class?

12.22.15 Tuesday

Congratulations Adam on your first Ring HSPU!
Congratulations Adam on your first Ring HSPU!

STRENGTH:
Bench Press 5×5 @ 80-90% 5RM
Increase by 5 to 10 pounds over previous week

WOD:
4 Rounds for Time
12 Alt 1 arm DB Snatch (35/25#)
22 Wall ball (20/14)
30 DU / 90 SU
**1min rest between ea round**

Rest time is included in total time.
__________________________________________________________________________
5:30pm BootCamp
5 Rounds
25 Cal Row
12 Alt 1 arm DB Snatch (35/25#)
10 Ring Rows

QOD: When was the last time you soberly had Taco Bell and why?

12.21.15 Monday

Thank you CFE Crew for helping needy families in Houston!  The First Pentecostal Church of Spring Branch distributed the donations Dec 20th.
Thank you CFE Crew for helping needy families in Houston! The First Pentecostal Church of Spring Branch distributed the donations Dec 20th.

STRENGTH:
Back Squat 5×5 @ 80-90% 5RM
Increase by 5 to 10 pounds over previous week

WOD:
20 Burpee Pullups
800 M Run
20 Burpee Pullups
800 M Run
20 Burpee Pullups
_________________________________________________________________________
6:00am BootCamp
800m Run
40 DB Thrusters (35/25#)
400m Run
30 Med Ball Sit Ups (20/14#)
200m Run

QOD: What was the best White Elephant gift at Friday’s holiday party?

12.19.15 Saturday

WOD:
50 Jumping Squats
800m Run
21 KBS (53/35#)
21 Push Ups
400m Run Backwards
15 KBS
15 Push Ups
800m Run
9 KBS
9 Push Ups
400m Run Backwards
50 Jump Squats