WOD 5/1/13

Bob reping out some T2B during the Battle of the Titans

this past weekend in Greenville, TX

Strength:
7x3 Deadlifts @70%

Met-Con

4 Rounds

12 Handstand Push-Ups

15 Toes-to-Bar

Run 200m

Rest 1:00

WOD 4/30/13

Getting after some KB Swings.

Strength:
EMOTM 7 Minutes

2 Power Clean + 1 Push Jerk

Met-Con:
20 Wall-Ball (20/14

20 Pull-Ups

20 Wall-Ball

20 Box Jumps (24/20")

20 Wall-Ball

20 Ring Dips

20 Wall-Ball

20 KB Swings (53/35#)

20 Wall-Ball

WOD 4/29/13

The final standings for the Battle of the Titans.

Strength:
5x3 Tempo Back Squat @75%

Met-Con:
40 Burpees

50 Double-Unders

30 Burpees

50 Double-Unders

20 Burpees

50 Double-Unders

Run 400m

WOD 4/26/13

Cade, Hector, and Celina hitting it hard in the morning.

Strength:
1RM Snatch

Met-Con: 

2 Muscle-Ups

10 Clean & Jerks (155/105#)

4 Muscle-Ups

8 Clean & Jerks

6 Muscle-Ups 

6 Clean & Jerks

8 Muscle-Ups

4 Clean & Jerks

10 Muscle-Ups

2 Clean & Jerks

WOD 4/25/13

Phillip putting up 315# on the 1RM Bench Press last week

Strength:

Bench Press 7x3

Met-Con:
5 Rounds

20 Jumping Alternate Lunges

5 Power Snatch (135/95#)

25 Push-Ups (w/ Hand Release)

WOD 4/24/13

Strength:
5x2 Clean & Jerk @75%

Met-Con:
100 Double-Unders
20 Pull-Ups
20 V-Ups
75 Double-Unders
15 Pull-Ups
15 V-Ups
50 Double-Unders
10 Pull-Ups
10 V-Ups

WOD 4/23/13

Saad, Nick, Amber, and Fouad repping out some Dips.

Strength:
Tempo Squat 5x2 @75%

Quick decent, 5 second pause in the bottom, 

then bounce and back up quick

Met-Con:

4 Rounds

Max Rep Dips

Run 400m

WOD 4/22/13

Part of the evening crew working hard

Strength:
Shoulder Press 5x2

Toes-to-Bar 5x10

Met-Con:

AMRAP 12 Minutes

7 Hang Power Cleans (175/115#)

14 Burpees

21 Lateral Box Jumps (20/16")

WOD 4/19/13

Cecilia and Keith facing off during "DT"

Strength:
1RM Deadlift

Met-Con:
"Diane"

21-15-9

Deadlift (225/155#)

Handstand Push-Up

WOD 4/18/13

Aamir showing how much he loves holding weight overhead!

Strength:
15 Minutes to find 1RM Bench Press

Met-Con:
21-15-9

Overhead Squats (95/65#)

Box Jumps (24/20")

WOD 4/17/13

Willie working through Muscle-Ups on Open WOD 13.3

Strength:
15 Minutes to find Push Press 1RM

Met-Con:

30 Muscle-Ups

or

60 Pull-Ups & 60 Dips

WOD 4/16/13

Celina in the middle of a Power Clean for Open WOD 13.4

Strength:

15 Minutes of Clean & Jerk Skill Work

Met-Con:

"DT"

5 Rounds 

12 Deadlift (155/105#)

9 Hang Power Cleans (155/105#)

6 Push Jerks (155/105#)

WOD 4/15/13

Jeremy, Bob, and Damon working on their Squat

Strength:
20 Minutes to find your 1RM Squat

Met-Con:
Row 750m

50 Burpees

WOD 4/12/13

Lindsy working through a Met-Con with a scaled HSPU.

Strength:
Front Squats

1x5 @80%, 1x3 @85%, 2x2 @90%, 2x1 @95%

Met-Con:

4 Rounds 

Run 400m

10 Handstand Puh-Ups

5 Power Cleans (225/155#)
Rest 1:1

WOD 4/11/13

Dips and Burpees...

Strength:

3x10-15 Weighted Back Extensions

3x5 Bench Press

Met-Con:
Death by Ring Dips

Perform 1 Ring Dip the First Minute

2 the Second Minute, 3 the Third, etc.

Until You Cannot Complete the Reps

for That Minute

WOD 4/10/13

Steve, Cecilia, and Keith rowing away.

Strength:

2 Position Cleans +1 Push Jerk

Met-Con:
10 Minutes Triple (or Double) Under Practice

then

Tabata Row for Calories

Rest 5 Minutes

then

10 Minutes TGU's

WOD 4/9/13

Squats!

Strength:

Squat 

3x3 @85%, 1x2 @90%, 2x2 @95%

Met-Con:

1 Minute Max KB Swings (70/53#)

AMRAP 3 Minutes

7 Front Squats

3 Muscle-Ups

Rest 1 Minute

1 Minute Max KB Swings

AMRAP 3 Minutes

7 Front Squats (155/105)

6 Ring Dips

Rest 1 Minute

1 Minute Max KB Swings

WOD 4/8/13

Phillip with a Chest-to-Bar Pull-Up during the CrossFit

Open WOD 13.5

Strength:

Snatch

1 Rep Every 20 Seconds for 4 Minutes @75%

Rest 3:00

1 Rep Every 30 Seconds for 4 Minutes @85%

Met-Con:
80 Double-Unders

100' Overhead Carry

15 Pull-Ups

100' Overhead Carry

15 Pull-Ups

80 Double-Unders

WOD 4/6/13

Celina and Jamie practicing their Chest-to-Bar

Pull-ups in preparation for the final Open WOD.

CrossFit Games Open WOD 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

WOD 4/5/13

KB Swings and Box Jumps with Jamie, Bob

Jeremy, and Kristen.

Strength
Front Squats 

1x8@ 80%, 2x3@ 85%, 3x1 @90%

Met-Con:

21-15-9

Wall-Ball

Box Jumps

Double-Unders

WOD 4/4/13

Dips on the rings, matadors, and paralettes.

Strength:
Bench Press 5x3

Met-Con:

15 Ring Dips

30 Burpees

10 Ring Dips

20 Burpees

5 Ring Dips

10 Bupees

WOD 4/3/13

9am learning the GHD Sit-Up

Strength:
7x2 Hang Clean + 1 Push Jerk

Met-Con:
100 Double-Unders

then

3 Rounds

10 Handstand Push-Ups

20 Jumping Alternate Lunges

30 Sit-Ups

WOD 4/2/13

Steve proving that you can still lift big in your 50's.

HPA in the making...

Strength:

Squat

4x4 @70%, 3x3 @75%, 3x2 @80%

Met-Con:

Row 3x1000m

Rest 1:1