Deadlifts

WOD

Deadlifts 3x5 

Rest

Toes to bar 3x10

GHD Sit-Ups 3x10

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"Run the Rocks - Trail Running"

Several athletes have been meeting over the weekends to run and in the past the box has organized trail runs to promote outside community and develop fitness for endurance. We will be posting trail runs on the weekends at different locations, anyone is welcome! Look for this Pic with a link to our ATO2 calendar to catch the next trail run. They will be posted at the end of each week and will change times and locations.

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Comments

Peter commented on 30-Jun-2010 02:12 PM

DL: 185-205-225-245-265(PR) Last time we did these I failed at 235. A little tip from Darin on my form seems to have opened some strength!
GHD situps and toes to bar were fun.

Tina Neuwirth commented on 30-Jun-2010 03:56 PM

Cleans 3-3-3-3-3: 65-85-105-110-115 (awesome to be able to do that many reps with that weight...110 used to be my max not too long ago). Then short metcon: 4 rounds of 25 squats and 15 sit ups: 2:41. Have a great Wed!

Corey commented on 30-Jun-2010 07:56 PM

225-265-285-305-325. Then some muscle-up work. Thanks again Dman for the instruction. Seems like I have to re-learn the MU every time I do it. Maybe it will stick this time.

Michele commented on 30-Jun-2010 08:27 PM

Dead Lifts - 85,105,115,125,135 PR 3X DL! Not a fan of the toes to bar!

Coach D commented on 30-Jun-2010 10:08 PM

Corey, what I have found with skills is that you have to do them in small numbers, but frequently to get them nailed down. So, try doing 3-5 muscle-ups every time you are in the box for the next 7-10 days.

HQ WOD-5 rds for time of 185# overhead barbells walking, farmers walk 95# barbell in each hand (both done 20m down and back with turning around the cone, 30 WB 20# - 22:44, had to scale 185# overhead barbell walking to 135# after first rd, dropped barbell to shoulders at last rd at 20m finished with walking barbell on shoulders. Tough shoulder WOD but great! Nice DL going on tonight folks!

Athena commented on 30-Jun-2010 10:20 PM

DL: 115-125-125-125-125. Back was rounding a lot so I opted to stay at this weight. Definitely my weakest lift. Toes to bar was a good abdominal workout (needed it bad!!).

Kimberly commented on 05-Jul-2010 10:03 AM

DL: 115, 135, 155, 175, 185 - new PR!!!!

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Row-Thrusters

WOD

AMRAP in 10 minutes of

Row 200 meters 

Behind the Neck Thrusters 95/65 10 reps

Rest

L-Sits 3x max hold

Post rounds to comments

Great night at the box yesterday! Everyone working together with several clean and jerk PR's and lots of double unders. Keep working on those double unders, they may come in handy some day!

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Comments

Tina Neuwirth commented on 29-Jun-2010 08:21 AM

Short one today due to limited time: 50 HSPU for time. 20 Rx'd, 10 Rx'd but with poor ROM, 20 eccentrics: 4:00.

Michele commented on 29-Jun-2010 09:33 AM

5 rounds plus 79m row.(35# thrusters)L-sits 10,12,14

Clint commented on 29-Jun-2010 04:49 PM

TRVL WOD:Annie... 8:07/ Did 50 DU for time when I was done ust to see my time. 38secs. I think I was hearing footsteps, could it have been CD.... :>

Coach D commented on 29-Jun-2010 06:38 PM

CFE- 1600m(1 mile) swim 36:45. FS 3x5 185,205,225,235,245(1assist)
3x10 dead hang pullups

Elisabeth commented on 29-Jun-2010 07:30 PM

CFFTW Wod - 200M row/10 75# FS 12 mins AMRAP= 6rds. Wow! Coach D. It was fun! L-sits 15-18-17... Clint.. you DU BEAST!!! Athena and Kimberly - Ya'll killed it DEAD!

Corey commented on 29-Jun-2010 08:16 PM

Stopped at Crossfit Seven this afternoon. Tabata Something Else - total score of 387.

Athena commented on 29-Jun-2010 08:33 PM

Today's WoD: As Rx'd 5 rounds plus 40m row. L-sits: 30, 21, 22. My abdominal muscles are practically non-existent. Must work on those!

Troy commented on 29-Jun-2010 11:00 PM

WOD - 5 rnds + row + 8 reps (65#). L-sits: 32, 31, 40. Fun metcon! That behind the neck stuff is tough work. I bet that will help with the "Jerk" form.

Kimberly commented on 05-Jul-2010 10:05 AM

5 rounds + 180 m - 55# first 4 rounds last round 45#

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Clean & Jerk

WOD

Clean & Jerk 1-1-1-1-1-1

Rest 

50 Double Unders for time / 50 HSPU for time

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Fighting through the pain!

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Comments

Clint commented on 28-Jun-2010 08:07 AM

TRVL WOD: 5rds for time. 25 sqts/25 pushups/25 du/25 sit ups.
16:34.

Michele commented on 28-Jun-2010 10:34 AM

Clean & Jerks 55,65,70,75,80,85 (PR on the clean!)150 SU's-59 sec., 50 HSPU's-2:02 (toes over bar)Not so fun with sinus issues! Great travel WOD, Clint!

Corey commented on 28-Jun-2010 07:02 PM

Fun night with lots of Crossfiters! C&J's - 135-155-167-175-185-195(f)-195(pr). HSPU's - terrible - 4:08. First 23 as rx'd then scaled on the bar. 50 du's - 39 sec then did it again in 36 sec. Went unbroken until 48 - uugh!

Candace commented on 28-Jun-2010 08:31 PM

C&J- 55-75-75-80-85-90
150 SUs-56 secs
50- HSPU scaled on box -did 20 then moved to floor to do rest as push ups. 2:15. I cant stand my weak upper body strength!! But, good news.....worked on my DUs after and was actually getting them down. Yay. Great class tonight..had fun. See yall Wednesday.

Robbie Courtney commented on 28-Jun-2010 08:58 PM

C&J 75-95-105-115-125-135
150 SU at 50 seconds...Practiced earlier and was able to complete 1 DU without leaving a tattoo on my backside from the sting of the rope. Scaled HSPU and was able to do 42 in 2:??, Coach D said I was done after 42.

Coach D commented on 29-Jun-2010 05:50 AM

WOD-165-185-185-205-225(f), DU's-37 secs

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Rest Day

Rest Day

C-Mart flying on the river!

The buzz has started and everyone is talking about the CrossFit Fort Worth Box Games! Thanks to Pete Dyer, one of CrossFit FTW's own, for designing our Box Games logo and T-shirt. We will be releasing on a periodic basis "hints" about the workouts that will be performed in the box games. Keep your eyes open and on the site each day for a potential hint that might give you an edge!

The games format will include two workouts. One WOD will be strength biased and the other WOD will be Metcon biased with the potential for intervals. The games will start at 9 am sharp and all competitors will be expected to be signed in and registered by 8:30 am. We will have food, fun and fitness. We will be releasing more information within the next couple of days on the Box Games logo link. No matter what your capacity level, come and get in the game! There will be something for everyone!! Can't wait to see everyone there!!!

Hint #1 "Double down"

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Run, Jump, Lift...

WOD

Run 800 meters

25-20-15-10-5

Box Jumps 20"

Ground to Overhead lift (choose the lift) 95/65

Double Unders

Complete with Run 800 meters

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2010 CrossFit Fort Worth Box Games

The 1st Annual CrossFit Fort Worth Box Games are here!

July 17th @ CrossFit Fort Worth

Start Time 9:00 am

Two Epic WODS for Men's & Women's Competitions, WODS will not be announced before the event! Competition will be limited to only members.

3 Place Winners in each Gender!

Other Prizes and awards to be given so come one and all and bring your family. We will also be celebrating the 1 year Anniversary of our box! Don't miss this event. We will have food, refreshments and fun for the kids.

Comments (7) | Permalink |

Comments

Peter commented on 26-Jun-2010 10:17 AM

Awesome! That's probably the coolest logo I've ever seen? I wonder who made it?

Robbie Courtney commented on 26-Jun-2010 10:43 AM

What a WOD !!! Great 8 am crew ( 7 of us total). Finished 24:58 with 75 lb on Ground to Overhead Lift. Tossed my Cookies as I entered the Box on last 800M Run. Looking forward to a nice recovery over the weekend.

Corey commented on 26-Jun-2010 10:52 AM

Today's wod at home - used 105# because my weights won't do 95#.... so I opted for weavier. I also ran my 1000m course by accident. 26:00.

Corey commented on 26-Jun-2010 10:53 AM

Yes, awesome logo! Pete, you will have to take the games to retain the rights to the logo!

Tina Neuwirth commented on 26-Jun-2010 10:54 AM

Gee, Pete, could you have had anything to do with the logo? Corey, what's weavier? ;) Sounds brutal! That's a good time for "weavier" weight and and longer runs! Nice!

Corey commented on 26-Jun-2010 10:58 AM

Used 105#. Meant to say I used my cooler for box jumps and it is 18 1/2". Sorry to keep correcting, but I did this with whatever equipment I could find.

Michele commented on 26-Jun-2010 11:37 AM

Sorry I missed the box wod this morning (not!)100 situps for time at home - 3:03

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Pick a WOD

WOD

Choose a 5x5 Strength WOD OR perform the following 12 min AMRAP WOD

AMRAP in 12 min

Wall Ball 15 reps 20/14

GHD Hip Ext 10 reps

L-Pull-Ups 5 reps

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Congrats to Brett for finishing his On-Ramp Series of classes yesterday. Brett has lost right at 20 lbs since joining the box and is well on his way to a better body, health and capacity. BTW, he re-tested his baseline yesterday and shaved over two and half minutes off his previous time! Way to go Brett!

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Comments

Chad commented on 25-Jun-2010 08:06 AM

Congrats Brett!.

Tina Neuwirth commented on 25-Jun-2010 08:14 AM

Brett, don't think we've met yet, but Congrats! Congrats also to Jimmy who finished his On Ramp class this AM! Good work to all this AM. Way to pick the hard road and fight through it, guys. Welcome back Cesa! This AM I did some muscle up work and Snatch 5-5-5 (it was supposed to be 5 sets, but I ran out of time) 65-75-85. Have a great weekend everyone!

Brady commented on 25-Jun-2010 02:15 PM

a little running work to work on explosive power: 4x20s (15s rest) 4x30s (15s rest) 10x10's with a 10m flying start (30s rest). Then 5x5 single leg squats @ 95#.
congrats Brett.

Cesar commented on 25-Jun-2010 03:49 PM

Good to be back! Thanks Tina for giving me the motivaion, like Don said "the hardest part of the WODs sometimes is the 5:45am!" Great job to all. 8 rounds + 12 wall ball

Paige commented on 25-Jun-2010 04:41 PM

Nice going Brett!

Elisabeth commented on 25-Jun-2010 07:06 PM

Way to go Brett. Look forward to seeing you and wife in classes. FS 85-95-105-115-105, 10# 3x10 GHD SU, 20# 4x10 GHD HE.

Robbie Courtney commented on 25-Jun-2010 08:20 PM

Ring Pull-ups / Push-Ups
5x5 each, Body Weight-20lb Weighted Vest-30lb Weighted Vest-35lb Weighted Vest-40 lb Weighted Vest. And for good measure Troy and I threw in 100 Sit-Ups timed at 3:12. Great stregth WOD with everyone.

Corey commented on 25-Jun-2010 08:35 PM

Front squats - 5x5 - 135-165-185-185-205(3)

Michele commented on 25-Jun-2010 10:19 PM

Back Squats - 65,75,85,85,90 followed by 800m run - PR at 4:02 (almost a minute faster than one year ago!)Slowly but surely improving!

Troy commented on 26-Jun-2010 12:08 AM

Front Sqts: 95-110-125-140-160(4). 100 sit-ups for time 3:26. Congrats Brett!

Coach D commented on 26-Jun-2010 06:13 AM

CFE 1000m swim 22:52

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Metcon

WOD

Four Rounds for time

3 Cartwheels

5 Muscle-Ups

7 Squat Snatch 95/65

Row 400 meters

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The CROSSFIT FORT WORTH RECIPE BOOK FORUM has gone LIVE!

Check out the new Recipe Book in the Food Blog. Follow the instructions on how to enter recipes and let's start loading it up with good healthy eating food ideas! Use the food blog to comment on recipes.

We had our first ATO2 Endurance Team meeting and it is rolling on down the road! We will be competing in local and regional events. If you are interested in being a part of the team, contact Coach D at 817-271-4005.

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Comments

Brady commented on 24-Jun-2010 08:49 AM

Rest day - but the cartwheels look fun! Going for a bike/run or swim/bike.

Corey commented on 24-Jun-2010 06:57 PM

Dman has a way of creating wods that expose my weaknesses! But I know it's good for me! I think that was my first time to EVER try a cartwheel. Did assisted muscle-ups with a jump off a box and used 75# on the squat snatch to get my form down. Time of 13:29. I think by the last round I had improved on each movement. Thanks for the awesome coaching Dman.

Coach D commented on 24-Jun-2010 08:32 PM

Nancy 15:40 PR

Paige commented on 25-Jun-2010 04:43 PM

Looking good Andrea!!!

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Overhead Press, Push Press, Push Jerk

WOD

Shoulder Press 1-1-1-1-1-1

Push Press 1-1-1-1-1-1

Push/Split Jerk 1-1-1-1-1-1

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Comments

Michele commented on 23-Jun-2010 07:26 PM

OP-55,60,65,65,65,65 PP-60,65,70,75,80,80 SJ-65,70,75,80,85,90(F)

Athena commented on 23-Jun-2010 10:26 PM

Overhead Press: 55-65-75-80-85(F)-75
PP: 65-75-85-95-100-105(F)
Push/Split Jerk: 75-85-95-100-105-110
Plus add DOMS from those 100 push-ups the other day...yowza!

Coach D commented on 24-Jun-2010 05:11 AM

Mainsite CF WOD- 3 rds for time of; 15 Thrusters 45# Dumbells, 30 GHD situps -7:36.

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Metcon

WOD

Five rounds for time of

Farmer's Walk 100 ft (scale weight to individual capacity)

Sprint 200 meters

Hang Cleans (squat) 8 reps 135/95 

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Why do you CrossFit? Let us know...our own, Athena!

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Comments

Tina Neuwirth commented on 22-Jun-2010 07:47 AM

Great picture Athena! Today we did the snatch pulls from yesterday: 65-85-95-100-100. I probably could have done a little more at the gym, but gripping the men's bar we have here at the clinic was getting me, and we also don't have bumper plates, so the starting position is a little lower...I know, waaaa! Then 100 push ups: 4:47. Glad I read everyone's posts and broke them into sets!

Michele commented on 22-Jun-2010 10:27 AM

Farmers Walk-70#, Hang Squat Cleans-45#. Time-16:11 Felt really hard this morning! Must be the humidity :-)GO Evening Farmers!

Terra commented on 22-Jun-2010 03:24 PM

Awesome pic Athena!

Coach D commented on 22-Jun-2010 06:32 PM

CFE-660m swim for technique, 15'. Wod-14:37,135# cleans, 106# farmers. Great mental toughness Troy and Kimberly.

Corey commented on 22-Jun-2010 07:39 PM

Cool action shot Athena! Today's wod as rx'd with 135# hang squat cleans and 106# farmer's carry - 13:20. Whew, the heat was brutal! Rough going from the run to the cleans.

Troy commented on 22-Jun-2010 09:18 PM

Wod - 19:16, 110# cleans on first two rnds, then 95# on last 3 rounds, 106# farmers. Really struggled mentally with this one. Half way thru...my goal was just to finish.

Brady commented on 22-Jun-2010 11:06 PM

160# farmer walk 135# squat power clean. 12:02. I had 5 turnarounds on the run because I did it in the gym at school and I also did 10 squat pc's instead of 8 because I can't read. Good WoD. Should be back at tha box mañana.

Brady commented on 22-Jun-2010 11:15 PM

Because the turnarounds in the gym I was about 20m short of the full 200m. Forgot to say that. So dont worry, I just ran 100 meters outside to make it up.

Athena commented on 23-Jun-2010 10:24 PM

Thanks! I'm hoping for a smaller shirt and shorter shorts this year hehe. This WoD was brutal!! 15:58 70# farmer's walk, 75# clean. I have to agree with Corey. Running to cleans are pfffttt.....

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Snatch Pulls

WOD

Snatch Pulls 5x5  (Catalyst Athletics Snatch Pull Demo Video)

Good Mornings 3x10 (maintain proper low back extension posture through movement)

100 Push-Ups for time

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Comments

Tina Neuwirth commented on 21-Jun-2010 12:58 PM

Redid a WOD from April: 5 rnds 10 one-arm DB snatch (20% BW = 25#), 5 dips, 10 single leg scales (25#): 5:50. Beat my previous time by 15 secs. And that WOD was just in April! It's cool to see improvement!

Troy commented on 21-Jun-2010 07:39 PM

No time for a WOD today, but I did the 100 pushups in 5:15....way too long. I did the first 50 in 1:30 and then crashed from there relenting to singles. Ugh!

Robbie Courtney commented on 21-Jun-2010 07:58 PM

100 Push-Ups not as easy as I thought. Reed SMOKED with an impressive 6 minutes and some "change" Took me 8 minutes and 45 seconds. Thanks Brady for the encouragement through the last 20. You helped me focus and "Cut" through them. Coach Matt was very helpful showing me how to correct my BAD posture during the Snatch Pulls. Never knew my back could spaz so much.

Corey commented on 21-Jun-2010 09:16 PM

100's!! Home wod of 100 back squats w/ 135# for time - 5:54. Paced with sets of 10 all the way through. Held the weight straight through since I don't have a rack. Then 100 pushups for time - 4:03. Paced it with sets of 10 for first 50, sets of 5 the next 20, then sets of 3 the last 30. See everyone tomorrow. Looking forward to being back at the box.

Coach D commented on 21-Jun-2010 11:20 PM

Snatch Pulls-135-165-165-165-185, GM-3x10 95,135,135 100 Push-Ups for time 2:56. Good times! Great effort by all, lots of water tonight and tomorrow.

Pam commented on 21-Jun-2010 11:48 PM

Snatch pulls 5x5, 55-75-75-85-95
Good mornings 3x10, 55-65-75
100 push ups 7:25
Arms are burning from the 100 push ups today and the 120 burpees on Saturday!
Great job everyone!

Michele commented on 22-Jun-2010 07:05 AM

Snatch Pulls - 35,45,55,65,75 Good Mornings - 55,60,65 Pushups(knee) - 4:23 Arms feel like rubber!!!

Terra commented on 22-Jun-2010 03:27 PM

That cake looks yummy! Snatch Pulls: 65,85,95,105,115 Good mornings (I am feeling them today!) 65,75 Then, pushups - 4:45. I did 65 as Rx'd, then 10 knees, then 10 rx'd...the rest was whatever I could do to get to 100!

Athena commented on 23-Jun-2010 10:28 PM

Snatch Pulls: 55-65-65-65-65. Good mornings: 65. Push-ups: 7:56 as RX'd....I think I fell on my face on the last 10-15....

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