3 rounds for time:
Run 800m
50 Walking Lunges (25 each leg)
50 Push-ups
Post time and thoughts to comments.
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Jul 312008
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Jul 302008
As a group*:
50 Med Ball Clean & Jerk (m:16lb,f:12lb)
*The MBC&J will be broken down into individual movements. Every movement will be done as a group upon instructor command. All participants must complete each movement together and be in proper position before the instructor will call for the next movement.
Post thoughts to comments.
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Jul 292008
“Fight Gone Bad”
Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort. The stations are:
Wall Ball Shots (m:16lb,f:12lb)(m:10ft target,f:8ft target)(Reps)
Sumo Deadlift High-pull (m:75lb,f:55lb)(Reps)
Box Jumps (20″ box)(Reps)
Push Press (m:75lb,f:55lb)(Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.
Attention CFC Athletes: We will be running you through this in groups, starting a new watch for a new group as close to every half hour as we can (4:30,5:00,5:30,6:00 and 6:30 p.m.). Please show up in plenty of time to complete your warmup and help set up for one of the half hour time slots.
Post total score and thoughts to comments.
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Jul 282008
As many rounds as you can in 30 minutes of:
10 Push-ups
15 Sit-ups
20 Squats
Post rounds and thoughts to comments.
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Jul 272008
“Jeremy”
Three rounds, 21-15- and 9 reps, for time of:
Overhead Squats (m:95lb,f:65lb)
Burpees
Post time and thoughts to comments.
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Jul 262008
This Saturday’s workout, 7-26-08, will be held at 9:00 a.m. at our gym:
12034 Spring Cypress Rd., Tomball TX 77377.
Warm-up will start promptly at 9:00 a.m.
This workout is also free to anyone that wishes to try us out as well as our members.
Hope to see you all there and we hope to see some new faces!
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Jul 242008
Weighted Pull-ups
1-1-1-1-1-1-1 reps
Post loads and thoughts to comments.
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Jul 232008
“Christine”
3 rounds for time:
Row 500 meters
12 Deadlifts (bw)
21 Box Jumps (24 in. box)
Post time and thoughts to comments.
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Jul 222008
As many rounds as you can in 20 minutes:
8 Dynamic Push-ups (watch this video for reference, but we’ll be using a plate instead of a ball)
10 Pull-ups
Post rounds and thoughts to comments.
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Jul 212008
5 rounds for time:
Run 400 meters
15 Back Squats (m:135lb,f:95lb)
Post time and thoughts to comments.
Hey all. Got a great video for you (courtesy of our own Tim Mc. – thank you Tim!).
For those of you that attended the recent Nutrition Clinic, this should drive a few points home.
Jul 202008
“Filthy Fifty”
(compare to 5-12-08)
For time:
50 Box jump (24 inch box)
50 Jumping pull-ups
50 Kettlebell swings (m:55lb,f:35lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (m:45lb,f:30lb)
50 GHD Hip extensions
50 Wall ball shots (m:16lb,f:12lb)
50 Burpees
50 Double unders
Post time and thoughts to comments.
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Jul 192008
This Saturday’s workout, 7-19-08, will be held at 9:00 a.m. at our gym:
12034 Spring Cypress Rd., Tomball TX 77377.
Warm-up will start promptly at 9:00 a.m.
This workout is also free to anyone that wishes to try us out as well as our members.
Hope to see you all there and we hope to see some new faces!
Jul 172008
For time, 21-15-9 of:
Deadlift (m:225lb,f:155lb)
Pull-ups
Post time and thoughts to comments.
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Jul 162008
4 rounds, each for individual time:
Row 500m
(Rest 3-4 minutes between rounds)
Post all 4 rounds times to comments.
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Jul 152008
Courtesy of RossTraining.com
4 rounds for time:
12 Burpees
24 Push-ups
36 Squats
Run 400 meters
Post time and thoughts to comments.
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—————————————————–
With the exception of his comment on grains being a part of healthy nutrition, Jack Lalanne knew back then what most Americans are still struggling to understand today. Feel free to share you thoughts in the comments section. By the way, Jack’s great nephew, Chris, is owner of Lalanne Fitness, a CrossFit Affiliate in San Fransisco.
Jul 142008
“Michael”
3 rounds for time:
Run 800m
50 GHD Hip Extensions
50 Sit-ups
Post time and thoughts to comments.
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Jul 132008
Push Press
3-3-3-3-3-3
Post loads and thoughts to comments.
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Jul 112008
This Saturday’s workout, 6-14-08, will be held at 9:00 a.m. at our gym:
12034 Spring Cypress Rd., Tomball TX 77377.
Warm-up will start promptly at 9:00 a.m.
This workout is also free to anyone that wishes to try us out as well as our members.
Hope to see you all there and we hope to see some new faces!
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Jul 102008
5 rounds for time:
Run 200m
30 Sit-ups
30 Sand Bag Cleans (m:70lb,f:40lb)
Post time and thoughts to comments.
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