3.15.17 Wednesday

Trisha knocking out 50 pistols during the WOD today!

STRENGTH:
Close Grip Bench Press: Work up to a 1RM
– Rest 2:00
– Take 6-8 sets to build to a max.
– Beginners: Perform 5 x 5-8 reps. Adding weight if form permits.

METCON:
“Up the Wall”
AMRAP 11: 00:
1 Rope Climb
10 T2B
15 Power Snatch (75, 55)
Rx+:(Legless RC) (95, 65)

AFTER PARTY:
Rolling Tricep Extensions: 3 x 15. Rest 60s.
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
“Push Carry” BootCamp (AMRAP – Rounds)
In Teams of Two:
10 Rounds of:
50M Moderate Sled Push
100M Farmer Carry (1KB – 53, 44)
– One athlete completes a full round at a time (5 rounds per athlete!)
– 20:00 Time Cap

AFTER PARTY:
Mobility and Foam Rolling
-Focus on quads, hamstrings, IT Bands, adductors

QOD: The rodeo didn’t officially change its name to Houston Livestock Show and Rodeo until 1961. What was its original name in 1931?

1.18.17 Wednesday

Melissa pushing through KBS during today’s WOD!

STRENGTH:
1) Speed Close Grip Bench Press: 5 x 5 @ 50%
– Every 60s.
– Each set should take 5-7s to complete.
– Take 3-4 sets to warm-up
2) Barbell Row: 4 x 8
– Supinated Grip
– Rest 60s.

METCON:
3 Rounds of:
2 Rope Climbs
10 OHS (135, 95)
20 T2B
*Rest 2:00 between rounds

AFTER PARTY:
100 Banded Pushdowns
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Teams of 2, In 20:00 complete:
100 DB Step Ups (24, 20)
80 Slam Balls (25, 15)
*Remaining Time: Max Calories on the Rower*
– One person works, one person rests
– Score = total calories on rower

AFTER PARTY:
Tricep Dips 3 x 12-15

QOD: Would you rather row for calories or row for meters?

1.11.17 Wednesday

Nikki pushing through KBS during yesterday’s WOD!

STRENGTH:
1) Speed Close Grip Bench Press: 5 x 5 @50%
– Every 60s.
– Each set should take 5-7s to complete.
– Take 3-4 sets to warm-up
2) Barbell Row: 4 x 8
Rest 60s.

METCON:
For time:
21-15-9
S20H (115, 75)
T2B
– 10:00 Cap
– Rx+:(10/8 Ring Muscle-ups in place of S20H)

AFTER PARTY:
DB or KB Side Bends: 3 x 15 ea. Rest 60s.
_______________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Buy In: 400 M Run
Then, AMRAP 7:00 –
10 KBS (35, 26)
10 Wall Balls (16, 12)
Buy Out: 400 M Run

AFTER PARTY:
Abs w/plate switch 3×10-12

QOD: What are your CrossFit related personal goals for 2017?

08.17.16 Wednesday

6:30 PM Class working on Squat Clean Thrusters aka Clusters before the WOD!
6:30 PM Class working on Squat Clean Thrusters aka Clusters before the WOD!

STRENGTH:
1) Speed Bench Press: 6 x 3 @50%, every 60s. Change grip every 2 sets (close, med, wide)
2) 1-Arm DB Rows: 3 x 10-12 ea. Rest 60s.

METCON:
AMRAP 15 Min:
20 Wallballs (20, 14)
15 KBS (70, 53)
10 T2B

AFTER PARTY:
50 Band Pull-aparts
50 Band Pushdowns
25 KB Side Bends each side
________________________________________________________________________________________________________________________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
With a Partner:
For Time Complete the following in order:
40 Ring Rows
40 DB Push Press
40 Lunges
40 DB Bent Over Rows
*Pacing move: Partner A will start with ring rows while Partner B completes 15 MB Sit Ups. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 MB Sit Ups.  This cycle will continue until the last sit-up is complete.

AFTER PARTY:
Mobility

Trivia QOD: Why were the Olympic Games in 394 AD banned?

08.10.16 Wednesday

DeAmber working through Turkish Get-Ups!
DeAmber working through Turkish Get-Ups!

STRENGTH:
Speed Bench Press: 8 x 3 @ 50%
Change grip every 2 sets (close, med, wide). One set every 60s.

METCON:
Every 5:00 x 4 Sets:
400 meter Run
15 S20H (115, 75)
15 T2B
Scale run/weight/T2B as needed so that you complete all movements in 4 min max.

AFTER PARTY:
1-Arm DB Rows: 3 x 10-12 ea. Rest 60s.
_____________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
AMRAP 4 Min:
5 Ring Rows
7 Push-ups
9 Slam Balls
Rest 1:00

AMRAP 2 Min:
Box Jumps
Rest 1:00

AMRAP 4 Min:
5 Ring Rows
7 Push-ups
9 Slam Balls

AFTER PARTY:
Mobility

Trivia QOD: Which Olympic athlete won the first gold medal at the 2016 Rio Olympics?

08.03.16 Wednesday

Jessica D. working through the HSPU portion of "Diane" during Monday's WOD!
Jessica D. working through the HSPU portion of “Diane” during Monday’s WOD!

STRENGTH:
Speed Bench Press (8 x 3 @50%)
Change grip every 2 sets (close, med, wide).
Every 60s.

METCON:
4 RFT:
10 Bar Facing Burpees over Bar
10 Front Squats (135, 95)
10 T2B
*20min Time Cap*

AFTER PARTY:
Static Stretching
_____________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
With a Partner for Time:
40-30-20-10
KBS
Lunges w/ KB
Sit Ups
*200m Run after each set (both partners). Otherwise one person works, one rests. Split work as needed.

Trivia QOD: How many times had the Olympics been held in South America before 2016?

07.21.16 Wednesday

Allison looking graceful while working on BB single leg RDLs!
Allison looking graceful while working on BB single leg RDLs!

MOBILITY:
Lax Ball in Pec x 20s ea.
+ Pec Stretch on Pull-up Rig x 30s

STRENGTH:
1a) Neutral Grip DB Presses or Regular Bench Press: 4 x 6-8. Rest 60s.
1b) Supinated Grip BB Rows: 4 x 6-8 ea. Rest 60s.

METCON:
For time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Push Presses (95, 65)
*10min CAP*

AFTER PARTY:
50-100 Banded Pushdowns
___________________________________________________________________________________
5:30 PM BootCamp Class

MOBILITY:
Focus on Shoulders, legs, core

METCON:
2 Rounds:
Run 200 meters
12 Heavy Russian KBS
Run 200 meters
12 T2B (scale to knees up, 12-T2Post)

Trivia QOD: What is the approximate dropout rate for Navy SEAL training?

07.14.16 Thursday

James R officially RX'd the ENTIRE workout for the first time. Awesome job and keep working hard!
James R officially RX’d the ENTIRE workout for the first time. Awesome job and keep working hard!

MOBILITY:
5 min of mobility in friendship circle to introduce any visitors.

STRENGTH/SKILL:
AMRAP 16 Min:
10-10m Farmer Carry (45/35)
30s Handstand Hold or Walk

METCON:
In 20:00 in teams of 3:
300 Double Unders
300 Walking OH Lunges (45, 25)
Remaining time row for max calories
*One person works. Split work however desired/partition rounds. Scale DU’s to 2x SU. Scale lunges to no weight OH*
*Score is total calories*

AFTER PARTY:
5:00 of foam rolling wherever you are sore
_______________________________________________________________________________________
5:30 PM BootCamp Class

STRENGTH:
Bench Press (5 x 5)
Increasing weight each set

METCON:
5 Minute AMRAP:
10 DB Push Press
5 Burpees

Trivia QOD: What soft drink was created in the 1880s by Charles Alderton in Waco, Texas and first served around 1885?