AMRAP

Friday, January 08, 2010

WOD

AMRAP

Monday, April 19, 2010

WOD

AMRAP in 10 minutes

Kettlebell Swings 15 reps 1.5/1pood

Burpees 15 reps 

Wall Ball 15 reps 20/14

Post time to comments

AMRAP

Thursday, April 22, 2010

WOD

AMRAP in 12 minutes

Run 400 meters

KB One Arm Power Snatches 10 reps (5 ea arm)

Jump Switches 20 reps (10 ea leg)

Post rounds to comments

World Record Fastest Mile in a Bomb Suit

Check this out! I was talking with a friend and she mentioned his new world record. Sgt. Duff is a solider who is now stationed overseas. When I had heard what he had done, I just casually stated, "I bet he CrossFits." Sure enough, she showed me this video and story and that is exactly what he does as his GPP program. Sweet!

If you are planning to come to the POSE Running WorkShop Saturday, please notify us via email or by blogging. Remember to bring your favorite food to snack on afterward!

" It is the greatest reward to find yourself looking back down at the bottom of the mountain. What is your mountain?"

AMRAP

Monday, April 26, 2010

WOD

Five rounds for time of

Thrusters 8 reps 115/75

Run 400 meters

Box Jumps 12 reps 20"

Post time to comments

Remember to continue to schedule when attending classes. If you are having problems scheduling, notify the office or contact us via e-mail. 

AMRAP

Wednesday, April 28, 2010

WOD

AMRAP in 15 minutes of

Row 400 meters

KB Swings 12 reps 1.5/1 pood

Lunges 10 reps 

Knees to Elbows 8 reps

Post time to comments

Thanks Clayton for the sweet sled!

"Strength and beauty are painful..." 

AMRAP

Thursday, May 27, 2010

Remember, we will be closed Saturday for the CrossFit South Central Regional Games on Saturday and Sunday! Come out a cheer athletes on and see some great fitness capacity! We will also be closed Monday, Memorial Day.

WOD

AMRAP in 12 minutes of;

Lunges 9 reps each leg

KTE 8 reps 

Thrusters 7 reps 95/65

Post rounds to comments

Before

After

So, does CrossFit and a Paleo diet work? Here's your answer! Pete has been training with us since the Winter of 2009 and has lost 30 lbs. by eating clean and training 3 days a week with CrossFit. This is just one of many members that are achieving their fitness goals at CrossFit FTW!

AMRAP

Monday, June 07, 2010

WOD

Shoulder Mobility Circuit prior to WOD

AMRAP in 14 minutes of

Burpee Side Jumps 5 reps

Overhead Walking Lunges 7 reps ea leg  25/15

Wall Ball 9 reps 20/14

Post rounds to comments

Dman, Big Mike of CrossFit Central in Austin and Dr. C! Now you know why the call him, "Big Mike." 

AMRAP

Wednesday, August 18, 2010

WOD

AMRAP in 12 minutes of

Hang Power Cleans 5 reps 135/95

Push-Ups 10 reps 

Knees to Elbows 10 reps

Post rounds to comments

Yesterday was the first day of the 12 week 10K programming schedule. Let us know how it is going and post on the Endurance WOD Blog when able. Thanks!

AMRAP

Monday, August 23, 2010

WOD

AMRAP 10 minutes

KB Cleans and Push Press 6 reps each arm

Body Rows 8 reps

Lunges 45/25 10 reps each leg

Post rounds to comments

Ranch WOD anyone! Once the summer heat cools and the dust settles, a Ranch WOD is coming and maybe more than one. I know it appears a little redneck, but I assure you, it will be fun! How about a ranch WOD with tactical shooting, trail run and climbing? Can't wait!

AMRAP

Monday, September 27, 2010

WOD

Dynamic mobility and warm-up before the WOD

AMRAP in 14 minutes

Hang Cleans 5 reps 135/95

Sprint 200 meters

Pull-Ups 10 reps

Post time to comments

Remember to keep checking on the endurance blog for 10k running training in preparation for the November 7th DFW Mud Run!

The greatest weakness is the one we can't expose...

AMRAP

Wednesday, October 27, 2010

WOD

AMRAP-Complete the following movements for as many minutes on the minute for up to 20 min. Once you can no longer complete the prescribed movement within the minute, you are finished.

Box Jumps 6 reps

Push-ups 8 reps

Weighted Walking Lunges 10 reps (5ea leg) with 25/15

Post number of minutes to comments

 

AMRAP

Saturday, November 13, 2010

WOD

Dynamic mobility before the WOD

AMRAP in 16 minutes of

Row 400m or Run 400m

Thrusters 10 reps 95/65

HSPU 5 reps (scale as needed)

Post rounds to comments

Warriors...

AMRAP

Tuesday, November 16, 2010

WOD

Dynamic mobility before the WOD

AMRAP in 14 min of;

Row 400 meters

Clean 5 reps 135/95

Post rounds to comments

Shoulder mobility before push press WOD, good work guys!

Remember to sign up for the Ranch WOD if you are coming! We are planning food now and need to get an accurate head count. If you want to camp out over night, bring a tent or whatever else you need for camping. Camping area is available and there is also electricity and water as needed. 

AMRAP

Tuesday, December 28, 2010

WOD

Dynamic mobility before the WOD

AMRAP in 12 minutes of;

Burpees 6 reps

Overhead Squats 8 reps 115/75

Weighted Step-Ups 10 reps 20" box 25/15 

Post rounds to comments

Coach Dozer....Coaching

Remember that tomorrow night we will be meeting at the box at 7 pm to go see "True Grit" and grab a bite to eat for Men's Night Out! Don't miss the fun. We will have a 5:30 pm and 6:00 pm WOD tomorrow due to the Men's Night Out schedule. 

New Year's Schedule

Friday  5:45 am, 7:00am class, no afternoon class

Saturday Closed

The Holiday Fat Burner will start next week! Tell your friends and family to contact us. We will be starting it on Jan 3rd, but they can start anytime during the month of Jan and run for 30 consecutive days. The cost is 79.00, and there is a 10 lbs weight loss guarantee! This will be a fun and great learning experience for all who participate. Facebook and website updates to follow!

AMRAP

Wednesday, January 05, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 12 minutes of;

Double unders 20 reps

Pull-Ups 10 reps

1 Arm KB Thrusters 5 reps ea 1.5/1pd

Post loads to comments

Static stretching after the WOD

Great example of a healthy paleo friendly and HFB dinner, thanks Missy!

AMRAP

Friday, February 25, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 10 min

Wall Ball 20 reps

KB Swings 15 reps

Push-Ups 10 reps

Post time to comments

Dex doing Bear complexes!

Remember to be checking the calendar and What's New Section for events and schedule changes!

AMRAP

Friday, March 04, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 10 min of

Box Jumps 10 reps 20"

Knees to Elbows 10 reps

Deadlifts 5 reps 225/155

Post rounds to comments

Strength & Beauty are Painful

Remember that tonight we will have a 5:30 and 6:30 pm class and tomorrow the box will be closed!

AMRAP

Wednesday, April 20, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 6 min of;

Burpees 12 reps

HSPU 6 reps

Deadlifts 3 reps 225/165

Post time to comments

Strong like bull! 

AMRAP

Wednesday, May 11, 2011

WOD

AMRAP in 12 min of;

Push up - Power Clean & Press 10 reps 115/75

Row 300 meters

Post rounds to comments

Clint going into a trance to focus on finding that last rep!

Belief creates the actual fact. 
William James 

AMRAP

Saturday, July 23, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 12 minutes of;

Double unders 15

KB Swings 15 1.5/1

Snatch 5 115/75 

Post time to comments

Congrats to Beau and Erin for being pregnant! With both of their athletic ability, they ought to produce a "super baby."

I am so proud of everyone who has taken on the challenge of doing Coaches WODs. They aren't easy if you have noticed and require that little extra something to get through them. They have been a great catalyst to help all of us to develop new skill, physical and mental capacity. Always remember, never be upset at yourself when you have given everything you have. The development of self is not about always having the best time, score, etc., but more importantly, going to limits where you have never been before. Keep up the good work all!

AMRAP

Saturday, August 06, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 14 minutes of;

Back Squats 5 reps @ 1.25 BW

Run 400 meters

KB Swings 15 reps 

Post rounds to comments

AMRAP

Wednesday, August 10, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 10 minutes of;

Dead Hang Pull-Ups 6 reps

KB Swings (go heavy) 8 reps

Box Jumps 12 reps

Post rounds to comments

AMRAP

Tuesday, August 16, 2011

WOD

Dynamic warm-up before the WOD

AMRAP in 12 min of;

TTB 10 reps

Overhead Carry 80 meters 45/25

Row 400 meters

Post rounds to comments

Athena,Mark Ripptoe, and Candace @ the Starting Strength Seminar

Remember that tonight at 6:30 pm we are having the Ladies Bike Fit and Cycling Technique Seminar! Don't miss this opportunity to learn more about how to fit a bike to your body and develop basic cycling techniques for recreation or sport. Check out the What's New Link!

AMRAP

Wednesday, September 07, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 12 minutes of

Run 400 meters

Power Clean 3 reps @ 80% of 1 RM

Wall Ball 25 reps 20/14

Post rounds to comments and power clean load

Reed performing a bar muscle-up!

For those who are participating in the STRENGTH SERIES, follow these guidelines:

Use static loads for each training session

Increase loads from Day 1 to Day 2, etc by 5-10 lbs based on the lift and how the training session before and the warm-up sets from the same day feel (use long term judgement)

Focus on completing 3 training sessions per week for strength

The C1-C2 workouts are for conditioning. Do either on alternating days at the box or at home

Ask your coach if you don't know a particular technique for a lift

Workouts are posted as reps x sets (i.e./ 5x3 means 3 sets of 5 reps)

The box will only be open for 9 and 10 am Muay Thai Classes on Saturday morning. The 8 am and other WOD classes will be closed due to the SPUR ON 5-10K run. If you are interested in running the race, we have 4-5 free registrations, first come first serve. Also, check out this link. We are working on getting the leadership of the race to allow a short WOD after this race or races in the future.

http://www.mercyheart.org/pages.asp?pageid=57672

 

AMRAP

Tuesday, September 27, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 14 min of;

Run 400 meters

HSPU 5 reps

KB swings 15 reps(2 pd/1.5 pd)

Wall ball sit ups 25 reps

Post rounds to comments

Celebration burpees...2011 Spur On 5k!

AMRAP

Saturday, October 01, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 15 min of:

Row 400 meters

80 meter stone carry

12 pullups

Choose your stone weight and carry method.

Post rounds to comments.

AMRAP

Monday, October 03, 2011

WOD

Dynamic mobility before the WOD

AMRAP 13 min of;

Wall ball 20 reps 20/14

Run 400 meters

1 Arm KB Snatch 10 reps (5 each arm)

Post rounds to comments

Coach Athena sent us a pic from Greece at the World Shooting Championships. She said since she couldn't do a handstand, she would do a body plank on this rock, LOL! Good luck girl!

AMRAP

Thursday, December 08, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 10 minutes of:

Wall ball 20 reps

KTE 10 reps

Weighted overhead lunges 5 reps each leg 25/15

Post rounds to comments

AMRAP

Friday, December 16, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 12 minutes of:

Clean & Jerk 3 reps 165/115 (full lockout at the top)

Run 400 meters

Post rounds to comments

Christmas Holiday Hours - Closed Christmas Eve & Day

AMRAP

Tuesday, December 20, 2011

WOD

Dynamic mobility before the WOD

AMRAP in 10 min of:

Deadlifts 5 reps 305/205 (form on deadlifts must be solid or scaled down)

Pull-ups 15 reps

Wall ball 25 reps 20/14

Post rounds to comments

AMRAP

Wednesday, January 04, 2012

WOD

Dynamic mobility before the WOD

AMRAP in 10 minutes of:

Row 200 meters

Wall ball 25 reps

Ring push-ups 15 reps

Post rounds to comments

AMRAP

Wednesday, January 18, 2012

WOD

Dynamic mobility before the WOD

AMRAP 12 min

Row 300 meters

Deadlift 6 reps @ 1.25% BW (Z-Team 275/175)

Pull-ups 15 reps

Post rounds to comments

AMRAP

Thursday, February 02, 2012

WOD

AMRAP in 12 min of;

Push Press 10 reps 85/45

KTE 10 reps

Run with 45/25 overhead 200 meters

Post rounds to comments

Bar close to the body and the start of triple extension...

AMRAP

Thursday, February 23, 2012

WOD

Mobility before the WOD

AMRAP in 10 min of;

Run 400 meters

KB swings 25 reps 2/1.5

Post time to comments

WOD 12.1 for the 2012 CrossFit Games Open has been released! AMRAP of Burpees for 7 min. If you have registered, and need to complete the WOD, the WOD times are listed below.

Thursday 5-6 pm

Saturday 10 am

AMRAP

Wednesday, March 14, 2012

WOD

Mobility before the WOD

AMRAP in 15 min of;

Row 400 meters

Push-ups 20 reps

KB Swings 12 reps (heavy) 2/1.5 or greater

Post rounds to blog comments

Lesson #5 - See it, feel it, trust it...see the outcome that you desire, feel the movement that you have practiced through repetition, and trust the movement and outcome.

Coach Clayton showing the proper form at the top of the kettle bell swing

AMRAP

Wednesday, March 21, 2012

WOD

Mobility before the WOD

AMRAP in 10 min of;

KB Swings 20 reps

Push-ups 15 reps

Wall Ball sit-ups 10 reps

Post rounds to comments

AMRAP

Tuesday, March 27, 2012

WOD

Mobility before the WOD

AMRAP in 16 minutes of;

Box Jumps 15 reps

KTE 10 reps

Thrusters 5 reps 135/85

Post rounds/reps to blog comments

AMRAP

Tuesday, April 03, 2012

WOD

Dynamic mobility before the WOD

AMRAP in 14 min of;(as many reps as possible, scoring is based on total reps completed)

Wall ball 15 reps

Double unders 30 reps

Overhead Squats 5 reps 115/75

Post total reps to blog comments

Welcome to all the new On-Ramp members, Aaron, Amber, Brendan, Jessica, Brittany, Kristina, Shawn and Gabriel! Great class!

AMRAP

Saturday, April 21, 2012

WOD

Dynamic mobility before the WOD

AMRAP in 20 minutes;

Alternate between Rowing 400 meters/Running 800 meters each round

Weighted lunges 12 reps each leg 25/15

Power Snatch 12 reps 95/65

Post rounds to comments

AMRAP

Thursday, April 26, 2012

CHECK OUT NUTRITION BLOG TAB TODAY!

WOD

Dynamic mobility and warm-up before the WOD

AMRAP in 14 minutes of;

Pull-ups 10 reps

Row/Run 400 meters (alternate each round from row to run)

One arm KB Snatch 1.5/1 pd 5 each arm

Post rounds to blog comments

Ladies who play together...train together!

Reminder that Saturday's class schedule has changed and there will only be one WOD time at 9 am for the Brains vs Brawn WOD! Muay Thai will still be at 10 am.