Back Squats

Monday, December 21, 2009

WOD

Back Squats

Wednesday, December 30, 2009

WOD

Back Squats

Thursday, January 14, 2010

WOD

Back Squats

Tuesday, February 09, 2010

Back Squats 1-1-1-1-1-1

Back Squats

Friday, February 26, 2010

WOD

Back Squats

Wednesday, March 31, 2010

WOD

Back Squats 5x5

GHD Hip Ext 3x10

Post loads to comments

Springtime WOD's, luv'em!

Back Squats

Thursday, April 08, 2010

WOD

Back Squats 3-3-3-3-3

GHD Hip Ext 3x15

Post loads and reps to comments

Coaches Goofing off!

Great day at the box yesterday! Don't miss this great weather to train and work on skills. Remember to come out and support your fellow athletes and hang out with us at the Mud Run this weekend on Sunday April 11th at the La Grange baseball Field Trinity River Levy. We will have a tent and place to hang out!

Back Squats

Thursday, April 29, 2010

Back Squats 3x5

Rest

10! - 10,9,8,7,6,5,4,3,2,1 reps of 

Pull-Ups

Burpees

Post loads and times to comments

Paige, Reed and Corey do anterior reaches...harder than they look!

Zoi-Fitness, we got it!

Back Squats

Tuesday, June 08, 2010

WOD

Back Squats 3x5

Rest

3 Rounds for time of 

Run 400 meters

Tire Flip 10 reps

KB Swing 10 reps each arm

Post loads and times to comments

Paige getting some air on Side Jump Burpees! Way to go girl!

Back Squats

Wednesday, July 14, 2010

WOD

Back Squats @ 65% of max 5x5

Rest

Tabata Row 20 secs work, 10 secs rest for 8 cycles

Post loads and interval distances to comments

Coach Miles with the Zoi-Sports class! What a great group of kids we have. These kids are up and working on their health and fitness when most kids are sleeping in our watching cartoons. They are developing a stronger mind, body and spirit, Zoi!

Back Squats

Friday, November 05, 2010

WOD

Back Squats 3-3-3-3-3 (start with 70% of 1RM)

Rest

20-14-8

Burpees

KB Thrusters 1.5/1 pd (perform half of the reps on one arm and then the other) 

Post loads and times to comments

Rain, sleet, snow or shine! GPP, good work Bret!

Back Squats

Wednesday, November 10, 2010

WOD

Dynamic mobility before the WOD

Back Squats 3-3-3-3-3

Rest

GHD situps 3x10

GHD Hip Ext 3x10

Post loads to comments

Corey and Charlie, representing and saluting! Two fastest times at the Mud Run for CFFTW!

Back Squats

Wednesday, November 17, 2010

WOD

Dynamic mobility before the WOD

Back Squats 2-2-2-2-2-2

Rest

Day 8 Pull-Up Challenge - perform 15 reps with 2secs up, 3 secs down dead hang movement

Today is Mom's going home party! The service is at 2 pm at Moore Memorial Gardens in Arlington, Texas across from Arlington Memorial Hospital on Randol Mill Road.

Back Squats

Monday, November 22, 2010

WOD

Dynamic mobility before the WOD

Back Squats 1-1-1-1-1-1-1

Rest

AMRAP in 6 minutes of;

Wall Ball 10 reps

KB Swings 10 reps

Burpees 5 reps

Post loads and rounds to comments

On the Firing Line @ the RANCH WOD!

What a great time we had a t the RANCH WOD! Official times are posted on the RANCH WOD link. Just click on the graphic here on the homepage and, bam your're there! The pics and some videos have been loaded to the flicker gallery and the CFFTW YouTube channel. What a great turnout and time had by all! If you could not make it, don't miss the next event.

Back Squats

Monday, February 28, 2011

WOD

Dynamic mobility before the WOD

Back Squats 5x5 (start with 65% of 1 RM and focus on depth and form)

Rest

Tabata Double Unders - 20 secs on / 10 secs off x 8

Post loads and lowest double under count to comments

"This is how we do it - all different levels of scaling and capacity"

Lots of activities going on this week! Check the calendar and What's New Section for details;

"Girls Night Out" - March 3

CrossFit Endurance Course - March 5-6

Box will be closed Saturday, March 5th

Back Squats

Monday, May 23, 2011

WOD

Back Squats 3x5 (begin lifts at approx. 70% of 1RM)

Rest

Row 1000 meters for time

Post loads and row times to comments

W.2

AMRAP in 10 minutes of;

KB Swings 16 reps  2/1.5 pd

Muscle-Ups 4 reps

Rounds will be posted to Coaches Challenge

Back Squats

Monday, June 20, 2011

WOD

Dynamic mobility before the WOD

Back Squats 5x5

Rest

100 Wall ball for time

Post loads and time to comments

W.6

For time;

Run 1600 meters

then three rounds of:

KB swings 15 reps 2/1.5

TTB 15 reps

Post time to comments

Back Squats

Monday, July 25, 2011

WOD

Dynamic mobility before the WOD

Back Squats 8x5 (initiate lifts with 65-70% of 1 RM)

Rest

KB Swings 10x4 (with a progressively heavier KB)

Rest

Row 1000 meters

Post loads to comments

Nathan, new member hitting one of his first WODS after on-ramp!

W.10 will be released tomorrow morning!

Back Squats

Monday, August 15, 2011

WOD

Dynamic warm-up before the WOD

Back Squats 5x5

Rest

3 Rounds for time of:

KB Swings 20 reps (focus on jumping through the middle)

Push-ups 20 reps

Post loads and times to comments

Hip Drive!

Back Squats

Friday, August 26, 2011

WOD

Dynamic warm-up before the WOD

Back Squats 5x5 (Static load at 5-10# greater than last weeks back squat training)

Rest

Tabata KB Swings (try a KB that is heavier than you are used too)

Post loads and reps to comments

Lauren W.-Carroll/Southlake High School Swimmer 

Back Squats

Tuesday, September 20, 2011

WOD

Back Squats 5x5 (load should be heavy enough to cause bar path slowing and at approx. 65-70% 1RM)

Rest

Three rounds of:

Double unders 25 reps

Thrusters 10 reps 95/65

Post time to comments

New On-Ramp member, Marty, showing some KB form!

Back Squats

Monday, September 26, 2011

Back Squats 5x5

Rest

Three rounds for time of:

Wall ball 25 reps

Pull-ups 25 reps

Post time to comments

Congrats to Coach Miles for his marriage to Nicole!

Back Squats

Tuesday, October 25, 2011

WOD

Dynamic mobility before the WOD

Back Squats 5x5

Rest

Three rounds for time of;

Run 400 meters

KB Swings 25 reps

Post loads and rounds to comments

Coach Dozer keeping an eye on wall ball form

Don't miss this weekend! Barbells for Boobs on Saturday and The Mud Run! Barbells for Boobs will start at 9 am Saturday morning.

Back Squats

Wednesday, November 09, 2011

11 Days until the RANCH WOD!

WOD

Back Squats 5x5 (progressive load)

Rest

Choose one body weight movement and combine it with wall ball:

AMRAP in 10 min of:

Wall Ball 25 reps

Body weight Movement 15 reps

Post time to comments

Jill Doyle PR for Half Marathon - 1:46:27, 8:08 pace, 12th in Female Ranks and 341st out of 2708 runners. Think that guys isn't hating seeing Jill pass him up, you go girl!

Back Squats

Monday, December 05, 2011

WOD

Dynamic mobility before the WOD with sustained squat x 3 min

Back Squats 5x5

Rest

For time:

Kettle Bell Swings 100 reps

Post weight and time to comments

Back Squats

Monday, December 12, 2011

WOD

Dynamic mobility before the WOD

Back squats 5x5

Rest

3x max hold L-sits

3x max hold handstands

Max push-ups (rest at the top only)

Post loads and time to comments

The Christmas Party was a huge success! We missed those who couldn't make it. Have a great week and get ready for Christmas!

Back Squats

Friday, December 23, 2011

WOD

Back Squats @ 75% 1RM for 3x5

Rest

5 Rounds for time of:

Hang cleans 5 reps 145/115 (this is a squat clean)

Burpees 20 reps

Post loads and times to comments

Merry Christmas to all of the CrossFit Fort Worth Family and Friends! Have a blessed holiday! We will be closed Christmas Eve and Day and will re-open Monday.

Back Squats

Tuesday, December 27, 2011

WOD

Dynamic mobility before the WOD

Back Squats 5x5 (begin squats after warm up with 70% of 1RM and load progressively)

Rest

1/2 Cindy intervals (2x5 min intervals with a 2 min rest in between)

Pull-ups 5 reps

Push-ups 10 reps

Squats 15 reps

Rest and repeat after 2 min rest

Post loads and rounds per intervals to comments

New Year's Hours

Saturday-New Year's Eve - Normal classes and hours

Sunday- New Year's Day-Closed

Monday-Closed in AM but open in PM for 5:30/6:30 pm classes