METCON

WOD

Mobility-perform hip mobility exercises before the WOD

AMRAP in 12 min of;

Wall ball 20 reps

Burpees 10 reps

Deadlifts 225/165 5 reps

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Check out this video of Kimberly Smith getting her first muscle-up!

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Comments

Michele commented on 08-Feb-2012 06:28 AM

Woo Hoo, Kimberly! That is AWESOME! Everyone check out the Nutrition blog today...good info!

Ashleigh Fann commented on 08-Feb-2012 08:49 AM

Way to go Kim!! You Rock!! We did something like Annie-on-steroids today. 60-50-40-30-20-10 Double unders (3x singles for me), Overhead Weighted Sit-ups (10# plate)--18:52 I love my Vibram 5-fingers, but the rope gets stuck between my "toes" sometimes
when I miss!

Peter commented on 08-Feb-2012 10:45 AM

Way to go Kimberly! Today's WOD - 6 rounds + 6 wall ball. That is a lot of wall ball! All movements were unbroken. According to our postings, it appears we only have 5 members. Is anyone out there? I heard 29 ppl attended last night.

Rachel DeHoyos commented on 08-Feb-2012 10:55 AM

Great job Kimberly! 3 rounds + 5 burpees. 10# WB, 115 DL. I just need to learn to love burpees. I'm not quite Z-Team ready, so I decided I would be on the Y-team. Y-team finished out the round w/5 more burpees and 5 DL's after a few min rest. Y-team is
going to work on burpees a lot.

Tina Neuwirth commented on 08-Feb-2012 01:51 PM

Rachel, I love it! Kimberly, way to go! Today, inspired by Kimberly, Jenn and I worked on muscle ups. Then I did BS 3-3-3-3-3. 135-155-165-175-185 (I did 185 again for depth, but Jenn watched and said I was legit). Then 1000 m row for time: 4:17. The white
board says that is a PR.

Peter commented on 08-Feb-2012 10:26 PM

Just did Annie as rx'd 6:15. I beat my last time almost by a full minute.

Charlie commented on 09-Feb-2012 06:31 AM

wod-6 rounds + 17 wb, tabata kte afterwards-8. thanks for the push, corey.

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Saturday AMRAP

WOD

Mobility-shoulder mobility before and after the WOD

AMRAP in 16 minutes of;

Run 400 meters

Burpees 15 reps

Deadlifts 5 reps 225/165 

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Z-Team (work on your weakest mobility region after the WOD)

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Comments

Charlie commented on 04-Feb-2012 09:38 AM

5rds + 200m run; tabata ring pushups-9; tabata kte-8

Rachel DeHoyos commented on 04-Feb-2012 10:19 AM

2 rds+ 375m run. Slow run and burpees ate up lots of time. Need to do more burpees!  110# DL's

Ashleigh Fann commented on 04-Feb-2012 01:06 PM

Today's WOD was some sort of crazy sadistic torture session called "Lumberjack 20"...20 Deadlifts (165#); 500m row; 20 KB swings (53#); 500m row; 20 OH Squats (65#); 500m row; 20 burpees; 500m row; 20 pullups (unassisted--woohoo!!); 500m row; 20 squat
cleans (45#); 500m row--39:30 W...T...F... And I just have to say that every time I come on here I start drooling over whatever tasty Meal of the Day picture is up...so tired of DFAC food! I miss salad and fresh fruit! I wanna cook! Ok, pity party over...

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AMRAP

WOD

AMRAP in 12 min of;

Push Press 10 reps 85/45

KTE 10 reps

Run with 45/25 overhead 200 meters

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

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Comments

Tabbatha Konen commented on 02-Feb-2012 09:59 AM

3 rounds + 10 push press. 35# pp and 25# overhead. Thanks for the extra cash out at the end.... it kicked my butt. I'm so not a runner!

Matt commented on 02-Feb-2012 07:35 PM

Whittman(Hero WOD - http://bit.ly/dNKSJk ) as rx'd in 20:38

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METCON-intermediate

WOD

Dynamic GROUP mobility before the WOD

AMRAP in 13 minutes (intermediate time domain)

Run 400 meters

Ground to overhead 135/95 8 reps

Pull-ups 16 reps

Post rounds to comments (Z Team work on your weakest skill)

If you like us, then LIKE us! Go to the link below and like us on Facebook! Have you checked out the last 5 posts on our site? Wow, there is a ton of information from videos, articles and links that can enrich your training.

http://www.facebook.com/crossfitftw 

Time! 

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Comments

Michele commented on 24-Jan-2012 09:30 AM

Yesterdays run aggravated my foot again so I did dead lifts. 5X5: 105-125-135-140-145

Corey commented on 24-Jan-2012 11:20 AM

Why is Miles about to drop an elbow on that poor girl's face? It's an aggressive coaching style. Maybe even counterproductive.

Coach D commented on 24-Jan-2012 08:51 PM

Did the main site wod today to compare capacity to Rob Orlando and Khalipa.Ha! That was a laugh. I did all the movements unbroken with some rest in between and I still finished about 4 min after they did! 8:31 Those guys are capacity machines!

Michele commented on 24-Jan-2012 09:39 PM

New Nutrition Blog post out tomorrow!!!

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AMRAP

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

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Comments

Rachel DeHoyos commented on 18-Jan-2012 11:09 AM

2 rounds + 7 Pull-ups. Today, the row was my nemesis---shoulders and legs were screaming at the end. 95# DL. grn/blu band pull-ups. It says 300 m row on the web site, but we did 400 m row this morn.

Tina Neuwirth commented on 18-Jan-2012 01:43 PM

Monday's WOD. BS 125-145-165-175-175 (last set maybe only 2 reps to 90 and the others were shallow). Then sled sprints x 5 with 45# on the cart. That uphill is tough!

Katie Myers commented on 18-Jan-2012 07:40 PM

Today's WOD, 3 rounds + 144 m row. DL- 115# first 2 rounds then scaled back to 105#. Those felt very heavy, not sure why though. Blue/Red bands for PU. Rachel, Darin was trying to be sneaky by giving us an extra 100 m haha.

Peter commented on 18-Jan-2012 07:41 PM

Yesterday, I visited Crossfit Citadel in Longview. WOD all kb movements 5 reps on left 5 reps on right cleans/high pull/snatch/OH squat then two hands KB swings/Haloes/Goblet squats for 5 rounds. 16:48 and I truly sucked at this. Started with 1.5 pood
for first 2 rounds then switched to 1. Today I stopped at Crossfit Tyler. WOD: behind the nex split jerk 1-1-1-1-1-1-1. 175-185-195-205-215-225-235.

Rachel DeHoyos commented on 18-Jan-2012 08:12 PM

Your right about Darin being sneaky! But you rocked it today. You left us in the dust... Great Job!

Corey commented on 18-Jan-2012 08:31 PM

Today's wod - As rx'd with 275# deadlifts - 4 rounds plus 62m row. Great wod.

Corey commented on 18-Jan-2012 08:34 PM

Yes, the evening classes did 400m rows also.

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Metcon

WOD

Dynamic mobility as a group for warm-up

AMRAP in 12 minutes of:

Walking lunges 30 reps total

Wall Ball 20 reps 20/14

Power Cleans 115/75 10 reps

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"GET PUMPED for the PARTY" has started! Here are the rules. Winning will be based on the top 3 athletes who;

*Refer the most people and they enroll

*Do 3 WOD's a week and record it

*Record food 3 days a week

To qualify you have to sign in on each workout at the box at the front desk (sign-in sheet), give your food journal to a coach each week, and refer people to the box! If you are out of town or traveling, record your WOD via video and send to us or train at a box and have a coach sign off that you trained at their box. The promotion will run January 11-March 11th. What do you win?

Each of the top three winners will get two free tickets (50.00 value each ticket) to the CrossFit Tour Gathering at Billy Bob's March 24th! Check out this link for the details. http://tour.crossfit.com/category/events/fort-worth-tx/ 

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Comments

Tabbatha Konen commented on 12-Jan-2012 09:54 AM

completed 4 full rounds. Used 10# wb and 55# on the cleans. Was sore from shoulders to calves from Tuesday's WOD... Hopefully today's WOD will loosen me up!

Clint commented on 12-Jan-2012 04:48 PM

This WOD is missed named, it should be the Quad burner WOD. RX'd, 4rds +5 WB.

Matt commented on 12-Jan-2012 07:06 PM

Dang, good job Clint! I thought I had smoked everyone. 4 rounds as rx'd plus 6 wall balls.

Coach D commented on 12-Jan-2012 07:22 PM

JT: 8:36. Not a PR due to my junk on my trunk! Leaning in order. Great effort guys.

Craig commented on 12-Jan-2012 07:59 PM

3 rounds plus 2 power cleans. My hips and quads will never work right again... Good work Clint.

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Cleans

WOD

Dynamic group warm-up and mobility followed by Burgener warm-up

Cleans 5x5 (progressively load the sets but focus on form over weight)

Rest

AMRAP in 8 minutes of;

KB swings 10 reps

KB Thruster 5 each arm

Push-ups 10 reps

Post loads and time to comments (Z-Team also work on HSPU 3 sets to failure and handstand holds)

CF Boston 5 Rds of 80# Sandbag Runs with 2' intervals!

Get ready, this week we start the GET PUMPED for the PARTY challenge! We will begin on Jan 11th and release all the rules before. Again, we will focus on WOD consistency, accountability to good eating habits and promotion of our community through referral of other athletes.

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Comments

Ashleigh Fann commented on 09-Jan-2012 06:53 AM

Wasn't sure if these were supposed to be power or squat cleans, so I did power cleans--75-85-95-105-115 (PR). Then 4 rounds + 2 KB thrusters. Left shoulder failed miserably, but it's my bad one. Nothing lighter than 35# for me to scale to so I had to recruit
my right arm to help on the last few.

Coach D commented on 09-Jan-2012 12:40 PM

No training today, traveling. Can't wait to get back! Great stuff going on. Start sharing with your friends about our box.

Tina Neuwirth commented on 09-Jan-2012 01:10 PM

Did bench press 5x5 instead of cleans...only one good bar to share at the clinic and can't drop the weights, so no fun to do cleans! 45-55-65-75-80. Then the AMRAP: 35# for swings, and 25# for thrusters - 5 rounds plus swings and thrusters.

Michele commented on 09-Jan-2012 01:36 PM

Didnt intend to work out today but just climbed 294 steep steps to the top of the Bunker Hill Monument. Whew! That was an unplanned but great way to burn off our last indulgent meal here!

Corey commented on 09-Jan-2012 07:36 PM

Back squats die to sore wrist. 225-254-295(4)-285(3). Accidentally went 295 on third set. Thought I was at 275. I kept wondering why 275 felt so heavy. After that I was a bit spent. 5 rounds plus 2 pushups on amrap. Used 2 pood on the swings and 1.5 pood
on the thrusters.

Reed commented on 09-Jan-2012 08:26 PM

Squat cleans: 95, 115, 135, 145, 155, 165(2) 5 rds even on the Metcon. I used 1.5 on the swings and 35# on the thrusters. My shoulder was really hurting so after a short meeting with Troy decided on that weight. Glad I did because I got in some quality
rds I felt like. I hadn't worked full squat cleans in a while so I chose that and I am glad I did, it felt great! Good job to everyone!

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AMRAP

WOD

Dynamic mobility before the WOD

AMRAP in 10 minutes of:

Row 200 meters

Wall ball 25 reps

Ring push-ups 15 reps

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Terra commented on 04-Jan-2012 09:09 AM

Way to go Katie! I only got 3 rounds in today. The ring pushups were killer. A great group this am - looks like everyone is back in routine. Missed Pete! Erin said if I wanted some accoutability I needed to tell everyone, but I guess I am wanting to get
my base built first. Either way, due to Jill Doyle's amazing performance in qualifying for Boston at the WR Marathon in Dec., I am working with Darin starting next week to train for the San Diego Rock and Roll marathon June 3. A little nervous since anything
over 15 miles scares me...but excited, bc if I qualify, Jill and I can run Boston together next spring!

Ashleigh Fann commented on 04-Jan-2012 09:29 AM

Today's WOD--Endurance: Walking around the market for 5 hours with 60# of gear on. My body is beat. Good luck with your training, Terra!!

Katie Myers commented on 04-Jan-2012 07:08 PM

Thanks Terra! I agree... great class this morning! I look at these comments all of the time. I guess I should post too?? :) I completed 3 rounds and 78 meter row. Terra we will encourage you and hold you accountable the whole way! You will kill it!!

Corey commented on 04-Jan-2012 07:40 PM

21-15-9 of elevated deadlifts (standing on 45# plate), handstand pushups with 400m row each round. 12:13. The extra 4-5 inches on the deadlifts make it interesting.

Corey commented on 04-Jan-2012 08:26 PM

Go Terra go! Jill wants to run Boston with someone!!

Corey commented on 04-Jan-2012 08:33 PM

Deadlifts were 225#. Thanks for a great wod Dman.

Reed commented on 04-Jan-2012 09:11 PM

Good luck Terra, you will do great! Terra was right,Katie you did great. Everyone did really good today, some awesome rds on the board by the time we got there at 5:30! I got 3 rds with scaled WB. Felt like I could get better form with lighter WB. Worked
on butterfly PU with Beau after the WOD, I think I'm going to really like those when I get them down. I want to work on 3 movements this year, butterfly PU, Pistols, and HSPU. I want to dedicate 4 months to each and I think I'm gonna need it if they are all
as complicated as PU's.

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Christmas "Burn Off"

WOD

Dynamic mobility before the WOD

AMRAP in 16 minutes of:

Row 400 meters

Double unders 20 reps

KB Swings 15 reps 1.5/1pd

Cleans 5 reps 135/85

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Comments

Ashleigh Fann commented on 26-Dec-2011 08:33 AM

2 rounds + 1 clean; Did 60 singles instead (b/c I still can't do DUs), scaled the KBs to 35# (wanted a 45#, but we don't have one), and had to scale to 75# on the cleans to have good form.

Corey commented on 26-Dec-2011 06:17 PM

Today's wod - 4 rds plus 388m row.

Charlie commented on 26-Dec-2011 08:02 PM

today's wod-4 rds plus 200 something row...corey smoked me on the cleans

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AMRAP

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

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Comments

Ashleigh Fann commented on 20-Dec-2011 12:12 PM

My back is still screaming from lugging all that weight around last weekend, so I had to scale this one all the way back to 155#...humbling. Got in 2 rounds + 13 pullups

Corey commented on 20-Dec-2011 06:16 PM

Small class tonight but me, Matt and Athena hit it hard. As Rx'd - 3 rounds plus DL, PU and 10 WB. WB does a number on your hips before going to the DLs. Before the wod I mistakenly uttered the forbidden words - "it's only" 5 deadlifts.

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