Row-Move-Run

WOD

Dynamic mobility and warm-up before the WOD

For time;(reps and movements in between row and run can be broken up in any manner)

Row 1000 meters

Air squats 100 reps

Pull-ups 100 reps

Push-ups 100 reps

Run 1600 meters

Post time to comments

Training the younger generation! This summer we will be starting our CF Kids class. Information will be coming your way about the schedule and times.

The Mobility/Flexibility class will be starting this next week on Wednesday night at 6:30 pm. We already have 10 members committed to participate. The class will run for 4 weeks and will be held each Wednesday night.

Comments

Charlie commented on 14-Apr-2012 10:01 AM

Thursday's WOD with 2.5kb: 15 min Modified Annie (25,20,15,10,5 TTB instead of Situps): 8:17

Michele commented on 14-Apr-2012 10:43 AM

Split Squats 5X5 - 0,10,15,25,35 Don't miss Ladies Night at Shady Oaks on 4/24 at 7pm!

Corey commented on 14-Apr-2012 11:54 AM

Todays wod as rx'd - 26:21. Then Annie - first round with 25 toes to bar then situps rest of the rounds. 8:56.

Matt commented on 14-Apr-2012 12:13 PM

Wod as rx'd in 22:22

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Split Squats

WOD

Split Squats 5x5

Rest

21-15-9

Row 300 meters in between rounds

Pull-ups

Snatch 115/75

Post loads and time to blog comments

Nicole(original CF firebreather), Coach Glassman(founder of CF), Coach Miles, and Journey

Comments

Rachel DeHoyos commented on 13-Apr-2012 11:17 AM

Split Jerks- Well, I felt like a "split jerk" while trying to do these. Lack of flexibility made them hard. 0-30-30-30-36. Metcon: 12:21. grn/blu band pull ups/ 45# snatch. Still using low weights due to sore shoulder. Congrats to Fran for finishing on-ramp
today!

Rachel DeHoyos commented on 13-Apr-2012 11:36 AM

Ok, so they were split SQUATS, not split jerks. However, I still felt like a "split jerk" doing them. Thank you Tina for not laughing out loud at our contorted bodies this morning.

Charlie commented on 13-Apr-2012 07:46 PM

SS: 95,105,115,125,135 Metcon: 14:00 Way to kill it Reed. Technique looked great.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

METCON

WOD

Dynamic mobility and warm-up before the WOD

Four rounds for time of;

HSPU 10 reps (scale if needed to incorporate the use of a box or bar support for the legs)

KB Swings 10 reps (swing heavy)

Thrusters 10 reps 95/65

Post time to comments

Way to get down Jacob, good form!

Comments

Michele commented on 12-Apr-2012 07:33 AM

Check out video on Nutrition Blog today!

Tabbatha Konen commented on 12-Apr-2012 09:58 AM

Completed as rx'd (although I did hspu off the box). 16:36 time, which stinks, but first time to do 65# thrusters. My arms feel like limp spaghetti!

Michele commented on 12-Apr-2012 09:28 PM

Today's WOD, modified - Regular pushups, Russian KB swings and front squats. Used 35#KB and 55# front squats. Time - 7:33

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Jerks

WOD

Dynamic mobility and warm-up before the WOD (jerk elements)

Jerks 3x5

Rest

WOD Couplet

Three rounds for time of;

Run 400 meters

Wall ball 40 reps

Post loads and time to blog comments

CrossFit Journal Article on the "Tribes of Texas"

http://library.crossfit.com/free/pdf/CFJ_Tour2_Warkentin2.pdf 

Comments

Andy Brannon commented on 11-Apr-2012 08:08 AM

Jerks: 95,105,115,125,135 WOD: 16:07 My first try at a morning class. Its gonna take some getting used to. Middle of the last set of wallballs I'd convinced myself I'd be calling in sick to work. But I lived and made it to work even.

Ashleigh Fann commented on 11-Apr-2012 09:28 AM

New 1RM Back Squat PR today--175# Woot! Followed by some rowing intervals from the CFE site. Getting really tired of rowing all the time...ready to come home so I can swim, bike, and run again...and not have to CrossFit by myself cuz it's so much more
fun with you guys! :-)

Peter commented on 11-Apr-2012 07:15 PM

WOD as Rxd - 10:11. It was almost unbroken but when I got to 30 on the last set of WB I just could throw it up. I think sub 10 is very doable. I opted for Back Squats and only got 4 sets - 235-255-275-295(2) something popped in my back on the last rep...Im
falling apart!

Corey commented on 11-Apr-2012 07:51 PM

Jerks 135-145. Wrist pain so worked on split jerk at 115. 7 reps for 4 sets. Metcon 10:49. 10:11 is fast Pete. Wallballs really got me in 4th round.

Rachel DeHoyos commented on 11-Apr-2012 07:55 PM

Missed the morning class because I was up too late last night. Did the Academy WOD with my warriors. 20 pullups/30 pushups/40 situps/50 air squats. 3 rounds for time. 20:12. I almost blew chunks at the end. Prior to the metcon, we did tire flips. 1 tractor
tire flip (w/a little assist getting off the ground.) 25 truck tire flips.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

METCON

WOD

Dynamic mobility and warm-up before the WOD

Five rounds for time of;

Row 400 meters

Walking overhead lunges 10 ea leg 25/15

Toes to bar 10 reps

Post time to blog comments

Comments

Clint commented on 10-Apr-2012 08:03 AM

TWOD: Annie, 6:42 which is a good time, except I used a Swiss ball for the sit ups which helps a lot. Then 10 minutes of jump rope and finished with 100 DU, which time was not good. Over 2 min. Well over!

Peter commented on 10-Apr-2012 09:28 AM

I haven't done a WOD since the open. Drop in at Crossfit Citadel in Longview and did "Party with the Girls." 27:41. Everything Rx'd except hspu's. I was out of gas by that time. It's basically the first round of each of the following WODs. Men 95 pounds,
Women 65 pounds Kelly- 400 meter run, 30 box jumps, 24" Angie- 20pullups, 20pushups, 20situps, 20squats Nancy- 400meter run, 21 overhead squats Helen- 400meter run, 21swings 55/35, 12pullups Fran- 21Thrusters, 21pullups Diane- 21Deadlifts, 21Hand stand pushups
Annie- 50 Double Unders, 50 situps Karen- 30 Wall ball shots, 20/14

Tabbatha Konen commented on 10-Apr-2012 09:57 AM

Today's wod as rx'd. 24:33.

Ashleigh Fann commented on 10-Apr-2012 10:00 AM

"Diane"--8:43; Rx'd the weight, but scaled with a box on HSPU. This is a 1:53 improvement with 10# more weight than last time I did it...and I'll throw in being at altitude just for good measure. :-)

Troy commented on 10-Apr-2012 09:39 PM

Todays WOD - 19:40. Whew... thats a lot of rowin!

Michele commented on 10-Apr-2012 10:20 PM

Went on a bike ride with a friend who is training for a triathlon. First time out since Fall. Spent more time getting the bikes ready than riding! Finally went 6 miles in 35 minutes. Slow, I know. Talk less and ride more!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Deadlifts-Squat Cleans-Pull-ups

WOD

Dynamic mobility and warm-up before the WOD

Deadlifts 7x5

Rest

AMRAP in 6 minutes of;

Pull-ups 12 reps

Squat Cleans 6 reps 135/85

Post loads and times to blog comments

Comments

Rachel DeHoyos commented on 09-Apr-2012 02:02 PM

Deadlifts: 105-110-115-125-135. AMRAP- 3 rounds + 1 squat clean. Went 65# on the squat cleans and almost scaled back after the first round- but I kept it at 65. By the last round I was doing a clean, then a squat. Pull-ups felt good and strong today.

Corey commented on 09-Apr-2012 07:51 PM

Deadlifts - 245-275-295-315-335. Wod - 5 rounds as rx'd. Big class tonight and lots of new on-rampers! Very cool.

Charlie commented on 09-Apr-2012 08:26 PM

DL: 245,265,285,305,315 Metcon: 3rds + 3 squat cleans Corey and Reed smoked it

Michele commented on 09-Apr-2012 10:14 PM

WOD with my Boot Camp class today. 4 rounds 200m run, 20 jump rope, 10 lunges, 20 KB swings, 10 lunges. I stayed with them to help them along. Time-8:54. Quads were feeling the lunges by third round! Good little metcon after Easter lunch on Sunday! Will
be better next time with 400m and du's!

Reed commented on 10-Apr-2012 08:13 AM

Started lighter on the deadlifts trying to do them touch and go but jumped in weight later on when I started to drop it and reset before each lift. DL;225,235,255,275,315. Metcon: 4rds and 9 pull ups. I thought I may have started to quickly trying to stay
with Charlie, Jake, and Corey but I hung in there and didnt die! Bonus!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

What about Easter?

We spend so much time and effort on the development of our physical bodies but there is much to be said about our spiritual fitness. Have you thought about how fit your spiritual body is? Do you dedicate time each day or frequently to develop the depth of your spiritual life? Today is a great day to ask ourselves, what about Easter? Do I believe that Jesus Christ is the Son of God and the risen savior of mankind? Take time today and in the next few to ponder these questions and seek out the answers...

Comments

Post has no comments.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Mix it up!

WOD

Dynamic warm-up mobility before the WOD

GHD Sit-ups 3x10

Rest

AMRAP in 20 min of;

Wall ball 16 reps

Snatch 8 reps 95/65

Run 800 meters

Post rounds to blog comments

Your CrossFit coach will do just about anything to insure that you get your WOD on! Even be "the pacifier."

Comments

Corey commented on 07-Apr-2012 12:15 PM

Yesterday's clean and jerk/burpee wod - 12:00 as rx'd. Finally got efficient on my jerks in the last few rounds thanks to Miles and Charlie.

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

Cleans-Jerks and Burps!

WOD

Dynamic mobility and the Burgener warm-up before the WOD

8 Rounds for time of;

Clean and Jerk 3 reps 165/105

Burpees 10 reps

Post time to blog comments

If you are interested in Running in the DFW MUD RUN April 14th, go to this link and register! http://www.theoriginalmudrun.com/DFWSpring They have a 5k and 10k this year. The 5k is new.

Comments

Tina Neuwirth commented on 06-Apr-2012 08:00 AM

Nice group this AM...I like all the newer faces! I did the WOD as Rx'd: 15:05. I thought about scaling so I could go faster, but really wanted to see if I could do all the clean and jerks with 105 and did! Happy Friday and Happy Easter to everyone!

Corey commented on 06-Apr-2012 09:27 AM

Yesterdays wod was rough. Pistols took forever and I did them on a box. First time on those. L sits were abysmal but you have to start somewhere. Wod - 16:34 with 2 pood. L sits 24, 20, 21. Rest day today although I really want to do this one.

Charlie commented on 06-Apr-2012 06:06 PM

Wod rx'd: 15 something

Tina Neuwirth commented on 06-Apr-2012 08:20 PM

Way to go Charlie...you did it!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment

METCON

WOD

Dynamic mobility before the WOD

L-sits 3 x max hold

Rest

Four rounds for time of;

Run 400 meters

KB swings 20 reps

Pistols (single leg squats) 5 each leg

Post hold times and time to blog comments

Comments

Charlie commented on 05-Apr-2012 05:30 PM

Metcon (2pd): 15:38 L Sits: 40,47,43

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment