Deadlifts

Monday, February 22, 2010

WOD

Deadlifts

Tuesday, March 23, 2010

WOD

Deadlifts 3x5

Rest

Row 500 meters

Wall Ball 20 reps 20/14

Pull-ups 30 reps

Push-Ups 40 Reps

Box jumps 50 reps 20"

Run 800 meters

Post loads and time to comments

One of our own, Terra Richards, makes the CFE website! 

http://crossfitendurance.com/index.php

Great times in the 500 meter Row last night! Check out the leaders...

Brady      1:23.3 PR                Kimberly 1:58 PR

Jeremy    1:25.9 PR                Terra       1:59.8 PR

Chad       1:30.2 PR                Erin         2:04.4 PR

Pete         1:30.6 PR               Jenny     2:05.2

Cesa       1:31.9 PR                Missy      2:08.1 PR

David      1:33.3 PR                Elizabeth 2:17 PR

Charlie    1:38.3 PR                Amber     2:18.4 PR

Reed       1:40.9 PR               

Robbie    1:42.9 PR

Troy        1:45.5

Deadlifts

Wednesday, June 30, 2010

WOD

Deadlifts 3x5 

Rest

Toes to bar 3x10

GHD Sit-Ups 3x10

Post loads to comments

"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.

Deadlifts

Wednesday, September 08, 2010

WOD

Dynamic mobility before the WOD

Deadlifts 5x5

Rest

AMRAP in 8 minutes of

SHDL  10 reps 75/45

Push-Ups 10 reps

Static and relaxed stretching after the WOD

Post loads and rounds to comments

Deadlifts

Wednesday, October 13, 2010

WOD

Dynamic mobility before the WOD

Deadlifts 5x5

Rest

GHD Sit-Ups 3x10

Dips 3x10

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Foam roll the hips after the WOD

Good form in the overhead press!

Deadlifts

Wednesday, December 01, 2010

WOD

Dynamic mobility before the WOD, warm-up with GHD Back Ext 3x5

Deadlifts 5x5 (first two sets use a snatch grip the progress to standard grip)

Rest

AMRAP in 8 minutes of;

Box Weighted Step-Ups 10 reps total 25/15

KB Swings 10 reps

Wall Ball Sit-Ups 10 reps

Post time to comments

2010 CrossFit Fort Worth Christmas Party! 

Come join us on December the 16th @ 7:30 pm to enjoy some food and friends. Details are in the announcements section of the homepage in the left hand column.

If you completed the pull-up challenge, please let your coach know. You are eligible for a 50% discount on any Zoi-Gear item in the front office. Great work by all! Now, let's see what we can do with those pull-ups.

Deadlifts

Wednesday, December 29, 2010

WOD

Dynamic mobility before the WOD

Deadlifts 3x5

Rest

3 Rounds for time of;

Pull-ups 20 reps

Clean and Press 10 reps 135/95

Post loads and times to comments

The Holiday Fat Burner is here! If you know of someone that wants to get those extra holiday pounds of and start getting back in shape, this is a great opportunity. Click on the Holiday Fat Burner link and find out more!

Remember tonight is our Men's Night Out! Details in the What's New Section! The 6:30 WOD will be at 6:00 tonight to accommodate scheduling for the outing.

Deadlifts

Monday, January 10, 2011

WOD

Dynamic group mobility before the WOD

Deadlifts 1x6

Rest

3 Rounds for time of;

RIng Dips 5 reps

Weighted lunges 10 ea 25/15 

Box Jumps 20 reps 20/14

Post loads and times to comments

Craig, CF Bayou City Houston

Reminder: Tonight between 530-630 all HFB participants can come in for weigh-in, measurements and turn in their nutrition log for the first week. We look forward to seeing everyone!

Deadlifts

Wednesday, February 02, 2011

We are open this a.m. but please be careful. The roads are very slick! 5:45 am class is open!

WOD

Dynamic mobility before the WOD

Deadlifts 5x5

Rest

Four rounds for time of;

Kb Swings 20 reps 1.5/1 pd

Push-Ups 20 reps

Knees to elbows 20 reps

Post loads and times to comments

First Muay Thai Class! What a blast!

Deadlifts

Monday, February 14, 2011

WOD

Dynamic group mobility before the WOD

Deadlifts 5x5

rest

Tabata Squats/Push-ups (40 secs on/20secs off of squats 20 secs/push-ups 20 secs then rest 20 secs)

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Clint in POSE!

Deadlifts

Monday, April 18, 2011

WOD

Deadlifts 5x5

Rest

Complete as many rounds as possible in 10 min of;

Row 300 meters

Dead hang Pull-ups 8 reps (scale to the closest movement to dead hang as possible)

Post rounds to comments

This is what it feels like...

If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.
Hippocrates

Deadlifts

Monday, May 16, 2011

WOD

Deadlifts 5x5 (begin at 65-70% 1 RM)

Rest

AMRAP in 6 min of;

Burpees 5 reps

Thruster 5 reps 95/65

Post loads and times to comments

Don't forget the Coaches Challenge this week! If you want to do W.1 just let your coach know. Scores will be posted several times throughout the week on the Coaches Challenge page.

Deadlifts

Thursday, June 16, 2011

WOD

Dynamic mobility before the WOD

Deadlifts 8x5 

Rest

Gymnastics skill work (choose a gymnastics skill that you need to develop and work on that scale and its transitional elements if needed)

Post loads and skill work to comments

One more rep!

Deadlifts

Monday, November 07, 2011

12 Days until the RANCH WOD! Sign-up in the office!

2011 2nd Annual RANCH WOD - "Doin it in the Country"

WOD

Deadlift 5x5 (progressive load)

Rest

Two interval rounds of;

Row 500 meters

Push-ups to failure (resting at the bottom constitutes a rest and stops reps)

Rest 2' and repeat

Post loads and time to comments 

Pink power!

Deadlifts

Thursday, December 15, 2011

WOD

Dynamic mobility before the WOD

Deadlifts 5x5 (do not sacrifice form for load)

Rest

Ring Dips 3x failure

GHD Back Ext 3x10

Post loads and reps to comments

Functional squatting...