Daily WOD – Monday 080816
Workout of the Day 080816 Photocred Julie Doniero Yoga Sunday 9am Strength Front Squat 1x5 @55% 1x3 @70% 1x3 @75% 5x3 @85% 5 Rounds Not For Time 10 KB RDLs (1 each hand) 20 Supine Ring Rows * KB AHAP Accessory 4 x 35 Sit Ups Comp. 8 min EMOM…
Daily WOD – Friday 080516
Workout of the Day 080516 Photocred Julie Doniero METCON 160 Double Unders 80 Wall Balls 40 Sit ups Long Side w/WB 80 Double Unders 40 Wall Balls 20 Sit ups *RX 20#/14# *MOD 14#/10#, singles x3, run without the ball Post your scores to the Whiteboard.
Daily WOD – Thursday 080416
Workout of the Day 080416 Photocred Julie Doniero Conditioning 5 x 1:00 row intervals *Max Effort *15min. to complete *Score Total calories METCON Death by: Strict Pull Ups Burpees *Start at 1 rep each *Add 1 rep. EMOM COMP. Sub. Row for Airdyne *Max effort *Score is calories Post your…
Daily WOD – Wednesday 080316
Workout of the Day 080316 Photocred Julie Doniero Strength Push Press 3-3-3-3-3 *build to a heavy triple Conditioning 1000m Row + School Lap *RX under 8 min. Accessory Shoulder stretch *coaches choice Comp. 3x 1min. Max effort tire flips Rest as needed Post your scores to the Whiteboard.
Member of the Month – Michael Shopoff
I’m a 41 year old stay at home dad, with two kids (Courtney - 11 and Colt - 7) and an amazing wife, Christie. I started CrossFit 2 and a half years ago when I started staying home after 15 years in public accounting. I’ve lived in Houston my entire…
Daily WOD – Tuesday 080216
Workout of the Day 080216 Photocred Julie Doniero METCON 7 Rounds 5 Front Squats 10 Toes to bar 200m run (short side) *30 sec penalty for breaking any movement* *RX 165#/115# *MOD 135#/95# Accessory 3x 50 swimmers Comp. 4x 25 GHD sit-ups Post your scores to the Whiteboard.
Daily WOD – Monday 080116
Workout of the Day 080116 Photocred Julie Doniero METCON 11 min. AMRAP Buy In 500m row Then 5 Power Snatches 7 Bar Facing Burpees *RX 135#/95# Accessory 3x 50 sit-ups Comp. 2x 100m walking lunges w/ weighted vest Post your scores to the Whiteboard.
Daily WOD – Friday 072916
Workout of the Day 072916 Photocred Julie Doniero Strength 1 Snatch Balance + 1 Overhead Squat *Build to a heavy set in 10 min METCON 500m Row Buy in 3 Rounds 40 Double Unders (x3 singles) 20 Pistols 10 Muscle Ups or C2B Accessory Tabata Plank Walks 20 work/ 10…
Daily WOD – Thursday 072816
Workout of the Day 072816 Photocred Julie Doniero July Social Friday 7:30pm Conditioning 4x 400m Run *rest 2min. In between runs METCON 6 Rounds 12 Deficit Hand release push ups 45#/25# 36 Sit Ups Accessory 5x 12 KB Row Post your scores to the Whiteboard.
Daily WOD- Wednesday 072716
Workout of the Day Photocred Julie Doniero July Social Friday 7:30pm METCON 10 min EMOM 2 Deadlift @ 80% *rest 3 min and remove half of your weight. 3 min AMRAP Max Cleans (half the weight of the 80% deadlifts) *rest 1 min then 2 min. AMRAP Max Burpees over…