METCON

WOD

Dynamic mobility and 3 min sustained squat before the WOD

21-15-9

Deadlifts 1.25% of BW (weight is set by form)

Burpees

TTB

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I think we all now know that Pete is not a jogger! All you have to do is to do one WOD with him to figure that out, he's a runner!

We are approaching the New Year with new vigor! We are wanting your feedback as to changes at the box and on our website that you would like to see happen? Don't get too excited, we can't do everything, but we want to make our site more user friendly and our box more user friendly. Tell us what you like about the site and what you don't. If there is a feature or function you don't ever use, let us know. If there is something you would like to see more of, let us know. Thanks

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RANCH WOD DIRECTIONS

WOD

Dynamic mobility before the WOD

21-15-9-6-3

Row 300 meters

Wall Ball

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RANCH WOD DIRECTIONS: 287 north through Decatur, in approximately 17 miles exit Hwy. 101, turn left(West) on Hwy. 101, drive 3 miles and turn right on FM 1792(it is at the bottom of a hill), cross over the railroad tracks, ranch gate is third opening on right, black fence, grey gate, look for sign. Gate opens at 11 am! Competition starts at 12 pm!

THANKSGIVING SCHEDULE - Closed Thursday, open Friday am at 5:45am, 7 am(added class), open Saturday for all classes.

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Tabbatha Konen commented on 17-Nov-2011 05:10 PM

competed wod as rx'd in 10:43.

Charlie commented on 17-Nov-2011 05:54 PM

wod rx'd: 8:43

Coach D commented on 17-Nov-2011 08:54 PM

Way to kill it Tabbatha and Charlie! D

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21-15-9-6-3

WOD

Dynamic mobility before the WOD

21-15-9-6-3

Pull-ups

Deadlifts @ BW

Burpees

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Coach Missy and the girls!

If you haven't already signed up to participate in the Barbells for Boobs fundraiser this weekend, why not? It is a great cause and supports Cancer screening and saves lives. So come on out and support!

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Comments

Tina Neuwirth commented on 26-Oct-2011 01:33 PM

Well, Jenn and I saved some boobs today...did Grace. It wasn't as bad as I had it out to be in my head. I haven't done it in over a year, and never Rx'd. Today did it Rx'd in 7:50. Probably should have gone faster but I was pacing, expecting to fail. Only
failed one rep of the jerk. I'll probably do it again in a few weeks when I am not so freaked out by MetCons! Good Luck Saturday to everyone participating!

Peter commented on 26-Oct-2011 03:52 PM

I'd like to start off by telling everyone how much I love a chilled bottle of water after a WOD. It definitely helps with recovery. That is why I recommend that whoever takes the last one should take the warm bottles next to the fridge and put them inside
it. Today's WOD: 11:25 w/ 185#DL

Charlie commented on 26-Oct-2011 07:04 PM

9:22 w/185.5# DL

Charlie commented on 26-Oct-2011 07:05 PM

9:22 w/185.5# DL

Michele commented on 26-Oct-2011 07:33 PM

Boot Camp in the Hood today! Afterward, I did their WOD, Annie, with 3X singles - 10:08. Then I did the Metcon from yesterday in 9:26. I thought I might be biting off more than I could chew, but it turned out to be just the right amount of Metcon for me
today. See y'all Saturday at Barbells for Boobs! Still time to sign up!

Matt commented on 26-Oct-2011 07:36 PM

WOD as rx'd in 8:33

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Front Squats

WOD

Front Squats 5x2, 3x2, 1x2

Rest

21-15-9 of;

Wall Ball 20/14

Double Unders

Ring Push-Ups

Post loads and times to comments

Coach Athena bringing it during lunges!

Pain is temporary. Quitting lasts forever.
Lance Armstrong

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Comments

Robbie Courtney commented on 05-May-2011 07:44 PM

Front Squat PR of 200#.

Athena commented on 05-May-2011 08:12 PM

Got Robbie's PR on video too! He inspired me to hit my PR as well. 165#.

Michele commented on 05-May-2011 08:37 PM

Well, I've got a long way to go to catch Athena, but I hit my PR on front squats today, and I haven't done them in a LONG time! 55,65,75,85,90,95 Did some really good ab work at home this morning.

Clint commented on 05-May-2011 08:58 PM

Front sqt: PR 185#. WOD as rx'd. 4:29. Ring push-ups were tough. Great job Robbie. Thanks for the push to do more.

Craig commented on 05-May-2011 09:38 PM

On the front squats: 195-205-215-225-235-245 (PR) Tried to hit 255 but couldn't quite get it. I think around 6:34 on the WOD. Flew through the wallballs and double-unders, but got chewed up by the ring pushups.

Coach D commented on 05-May-2011 09:57 PM

Great work to all! Robbie and Athena, way to hit new PR's! WOD-215-235-235-245-255-265(f) 4:24, dang double unders took a while at first, did unbroken eventually. That wod can easily be done in 3:30 by someone who can hit double unders and ring pushups!
D

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21-15-9

WOD

Dynamic mobility and group stretch before the WOD

21-15-9

Overhead Squats 115/75

Pull-Ups

Wall Ball 20/14

HSPU (scale as needed)

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CrossFit FTW, building the functional athlete!

If you completed the pull-up challenge, please notify your coach so they can apply your 50% discount to any piece of Zoi-Gear that we have! 

Also, the CHRISTMAS PARTY will be at Oscar's Mexican Food in Haltom City. We have reserved a large meeting room for our membership. Bring your spouse or friend to the party. We look forward to seeing everyone there! Sign up in the office, or notify us by e-mail.

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Comments

Charlie commented on 02-Dec-2010 10:12 AM

30 minutes of running stairs at STL Hilton

Terra commented on 02-Dec-2010 12:00 PM

He's a hottie :). Ran 3m under 25min. Beautiful day for a quick one.

Troy commented on 02-Dec-2010 07:20 PM

Today's WOD - 14:31 with 75# OVHD sqts and scaled HSPU with toes on bar. I was toast after this one. Dman...you sure know how to program this stuff. I love it.

Coach D commented on 02-Dec-2010 08:05 PM

Very impressed with everyone who attempted this WOD whether prescribed or scaled! This was a &*%$#@ whooping! The results of this WOD brings up some great points. Check out the blog tomorrow.

Corey commented on 02-Dec-2010 09:33 PM

Couldn't make it in today but when I was this wod it scared me. On paper this is one of the toughest wods I've seen. It takes one sick puppy to come up with a torture gauntlet like that. I want to do it!

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21-15-9

WOD

21-15-9

Deadlift 185/135 lbs

Wall Ball 20/14

Pull-Ups

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Tina Neuwirth commented on 20-Aug-2010 08:09 AM

Great job this AM, morning crew! I love this group! Erin, way to start prescribed on the DL and stick with the heavier ball...no excuses on the ball anymore! Charlie, way to be Rx'd and push it! Don't forget to stretch those hamstrings, especially after this WOD! Keith, Jimmy, Don, and Doug, your movement is improving exponentially! Way to push through it! Pete, can't wait to have you back to full steam...good job anyway! I did the WOD Rx'd, but I'm really starting to feel this "parasite" on the pull ups now! 11:53. Anyone want to do it with a 10# vest to see what I am feeling now? Let me know! :) Have a great weekend everyone!

Charlie commented on 20-Aug-2010 08:48 AM

8:14 rx'd...1st set was unbroken, then i hit the wall. great atmosphere this morning. nice finish, erin.

Michele commented on 20-Aug-2010 09:06 AM

Did yesterday's back squats 3X5 - 65,75,85,95,105 Finally got up to my one rep PR!
Tried the box jumps but had to stop before first 20 due to something still strange in lower abdomen. Didn't want to risk some internal damage! Going for a run later.

Erin commented on 20-Aug-2010 09:20 AM

14:42- First round DL-RX, WB-RX, PU blk band. Last two rounds dropped DL to 115#. Already feeling the tightness in my back and hips! Gotta STRETCH!!

Really struggled cardio wise today. I've got to work on that. I think part of the problem is my breathing. May be holding my breath a bit. The 14# ball felt awesome this morning. Thanks for pushing me to use it, Tina. You're right. No more exuses. Thanks for all the encouragement, everyone. Awesome a.m. group. Love you guys!

Michele commented on 20-Aug-2010 11:37 AM

1 1/4 mile run/walk. More running than walking. Dang it's HOT and HUMID!!! Needed gills today! Time approx. 13 min Forgot to stop timer.

Peter commented on 20-Aug-2010 12:03 PM

Great WOD and crew this morning. I went to the light side of things for dead lift @ 135. I didn't want to re-injure myself. It may have been too light but the movement and form felt good. I came in @ 6:09. Charlie did awesome and was doing 185 so he was the real champ this morning. Each round of Dead Lift and Wall Ball were unbroken. The first set of pull-ups were unbroken as well but I was worn out when it came to the last two sets. On another note...I did 100 DU's unbroken after the workout. I did it on Wednesday as well. I need to time it next time. Keep at it everyone!

Don commented on 20-Aug-2010 12:50 PM

11:53 - dead lift @ 135, WB as prescribed, and green band on the pull-ups. This workout made me feel dizzy during the first round. I struggled through this one but was glad I finished. Jimmy killed it today. Thanks to all the group for being so encouraging.

Reed commented on 20-Aug-2010 08:37 PM

I did todays WOD as Rx'd. 9:22, I was trying to keep pace with Charlie from the A.M. but the Wall Balls had a different plan. Good job to everyone, lots of intensity and a lot of pain! Love it!

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