Labor Day WOD

Reflecting the Spirit of Labor Day!

WOD

Each team will complete the following;

Row 150 calories

Four rounds of

200ft Lunges and Heavy Bag Carry 50# (one partner lunges while the other carries to the fence, then they switch)

Partner Med Ball situps 20 reps

Ground to Overhead Lift 20 reps 115/75

Finish with Wall ball 100 reps

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Happy Labor Day!

Comments

Jimmy commented on 06-Sep-2010 09:36 AM

Darin,

Love the team WODs. They are extremely challenging and hard but doable. Thanks for your encouragement. I am stronger and in better shape than I was 30 years ago in high school. Your box has the best coaches ever. Love the athletes that train there as well. Crossfit Rocks!

Jimmy Callahan

Elisabeth commented on 06-Sep-2010 09:53 AM

Diito on Jimmy's sentiments regarding the Team Wods. Today was aptly dubbed "Labor Day". Alas, my team mate Doane bore the brunt of the labor tho- 38:25 Scaled 75# G to Overhead. I did (50 cal rowing, 20 of 80 gto using clean and PJ and 40/100 WB. I need more these heavy metcons. NOW I need a REST.

Corey commented on 06-Sep-2010 10:52 AM

Great WOD this morning! My partner Caleb rocked it! He never slowed down. Our time was 32:28. Caleb rowed about 65 of our 150 calories, did deadlifts with great form on half of our lifts (we used 85# on the ground to overhead), carried the 53# kb on his shoulder, and did half the wallballs!

Michele commented on 06-Sep-2010 11:36 AM

5K training run with Shelley Bridges- 2 miles at 9:28 pace - 18:55 Light running this week and more CrossFit to prepare for Saturday's race!

Coach D commented on 06-Sep-2010 12:09 PM

Labor Day WOD: Couldn't resist doing it, but had to scale some due to swimming later. So, WOD: 2214k row 150cal, 4rds rx, lunges, carry 50# bag, Situps w/20#MB 20, 115# Gr to Ovh 50, WB 50. 29:34 Good stuff. Great effort by everyone. Rest...

Pam commented on 06-Sep-2010 12:32 PM

Great Team WOD! Great work to everyone today and especially my teammate Charlie. 33:53. I'd like to say we were even in everything, but Charlie picked up the extra calories in the row, extra reps in the ground to overhead and I think we were about even with the wall balls. Great training Michelle!! You are going to do great this weekend! Enjoy Labor Day!

Todd commented on 06-Sep-2010 12:44 PM

A Beastly Fist Bump to Steve~ He stuck with this WOD as R'xd and fought through it all. I really couldn't tell ya how much of each of us did...It's a TEAM WOD and we got it DONE.

Matt commented on 06-Sep-2010 03:52 PM

Elisabeth is being way too modest. Those ground to overhead reps were pretty darn close to her PR, and she still managed to get 20 reps in.

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Relay

WOD

Relay - Teams of 2 (only 1 athlete working at a time while the other rests)

Run 800 meters (one athlete runs while the other rest)

Row 800 meters (start the row as soon as the running athlete returns)

16-14-12-10-8

Box Jumps

KB Swings 1.5/1 pood

Power Cleans/Snatch 95/65 (choose power clean or power snatch)

Row 800 meters (starts once all work completed)

Run 1600 meters as a relay (one athlete runs 800 meters and then hands off to the other team member who finishes the last 800 meters)

Gig'em Alex!

Comments

Elisabeth commented on 21-Aug-2010 11:43 AM

Team WOD- T&E- Rx'd 23:50, T did all the cleans, E did all the BJ. Couldn't catch team Cesa/Jimmy - Jimmy got a big lead on the 800M run and they kept it! Great fun.

Corey commented on 21-Aug-2010 11:58 AM

Team wod with me and Candace. Candace, you are a rowing studette!! You are going to smoke the ladies 500m box record next time you do it! Way to fight through that last 800m run. Beauty and strength are painful! We finished in either 25:31 or 26:31.

Bret commented on 21-Aug-2010 12:29 PM

Great job Corey and Candace...you guys beat us too...Rx'd 27:20...Much like Todd and Elizabeth I did all the cleans too but couldn't knock'em out like T...Great job on the run T & E...maybe someday we will be able to catch Team Cesa! Enjoy the rest of the weekend all.

Cesar commented on 21-Aug-2010 10:52 PM

Bret, Elana, Elisabeth, and Todd, You guys rocked it this morning. I was just lucky to have jimmy on my team who fought through that first and last 800m run to keep us in contention. Kudos to all who competed this morning, these team WODS are awesome.
Hope everyone has a Great weekend!

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Saturday Sprint

WOD

Team WOD - 2 persons per team with only one working at a time, sprints are performed together

Sprint 200 meters

Box Jumps 100 reps

Sprint 200 meters

Wall Ball 100 reps

Sprint 200 meters

KB Swings 100 reps

Sprint 200 meters

Squats 100 reps

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Nutrition 101 is coming! We will start with one 2 hour class on nutrition and a cooking demonstration.This will be the most in depth view on nutrition that we have had since opening in 2009. Don't miss this seminar, it is going to be great! We will be posting the dates later this weekend.

I honestly think it is better to be a failure at something you love than to be a success at something you hate...George Burns

Comments

Elisabeth commented on 14-Aug-2010 10:04 AM

Team Wod: `16:15. I slowed Ranae down on the runs. Great fun tho.

Clint commented on 14-Aug-2010 10:29 AM

Team WOD with Steve:15:34... Take that Team Roper!!! And yes we used the 20" box. Thanks for pointing that out :). Steve had to carry me on the wall balls. Team WODS are fun cause your teammate can cover your weakness. Lots of fun.

Cesar commented on 14-Aug-2010 11:22 AM

Great job Clint/Steve, Don and I tried to Give the Elizabeth/Ranae team a go this morning but they came through in the end and took us down. Elizabeth than proceeded to add insult to my injury by thrashing me in the tabata sit ups. Great job to all!

Elisabeth commented on 14-Aug-2010 11:39 AM

Great job team Clint! I expected you would smoke this one! Cesa- put any heavy weight into the WOD and you would dominate tho! Luv these team wods - great push. Elena & Bret looked strong too. All i could see was dust behind them on the first sprint.

Michele commented on 14-Aug-2010 12:10 PM

In lieu of the Team WOD this morning, post-recovery from throwing our oldest daughter's 18th bday party last night, I made up the 200m sprint row workout. Working on ab strength so I did situps during the rest period. 1- 53 sec, 31 situps; 2- 54 sec, 32 situps; 3- 56 sec, 32 situps; 4 - 55 sec, 34 situps; 5 - 59 sec, 35 situps. Threw in an extra set to get a full 1000m in. Great 10 minute sweat workout! Have a great weekend!

Don commented on 15-Aug-2010 07:41 PM

Thanks Cesa for pushing me to be there for the team WOD and for carrying us through it. It was a great workout but I need to get mentally tougher.

Bret commented on 16-Aug-2010 05:38 PM

First couple runs were OK...but the run after the KB swings beat my...you know what! Great job Clint and Steve...you guys blew Elena and me away! Great to meet and see you Don...hope to see you again this weekend!

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Team WOD or Open Gym

WOD

Team WOD - 2 Person team with only 1 person working at a time. Divide the work up as needed.

Row 2000 meters

Double Unders 100 reps

Ground To Overhead 50 reps 95/65

Burpees 50 reps

Wall Ball 50 reps 20/14

Row 2000 meters

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Open Gym (choose a WOD or work skill)

"Finding what you're weak at is easy, working on it is another story..."

"Body composition, the way you look and your body fat, is 99% diet"

Remember to check out the Calendar for New Events being posted! Also there are new postings on the Nutrition blog. If you are also interested in the Krav Maga Classes, we will be posting a sign up sheet in the front office. For the class to make, we need 10 members to enroll. Classes are scheduled to be held Monday @ 8 pm and Saturday @ 8 am. 

Tonight at Coach D's house, UFC Fight Night, FREE! Click on the map link for directions. Come and go as you please, 8pm. Ladies and Gents invited! Bring your swimsuit if you decide you want to jump in the pool. Bring a snack! Address - 6225 Paper Shell Way, FTW, Tx. 76179

Comments

Clint commented on 07-Aug-2010 10:55 AM

Team WOD with Chad:28:42. My teammate rocked this morning! He brought us home with a killer row time on the last 500.

Elisabeth commented on 07-Aug-2010 11:56 AM

CFFTW WOD solo: 2k row,50du, 30 55# cJ, 50Burpees,50WB 10#,1mile run=37:59. Great fun. Everyone knocked this one out of the ball park! .

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