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CF Houston Workout of the Day (WOD):
1000m Row (warm up)
30sec/30sec Intervals x15
1000m Row (cool down)
Score the total distance rowed during the intervals.
30sec/30sec Intervals = 30 seconds of HARD rowing followed by 30 seconds of rest. The distance rowed during the first interval should be reasonably close to the distance rowed on the 15th interval.
CF Houston Workout of the Day (WOD):
45 Thrusters (M-95#/F-65#)
45 Pull Ups
A GINORMOUS thanks goes out to Lori, Whitney, Alexandra, MB (on less than 2 hours of sleep), and D-Will for making the trip down to Charleston for the Grand Opening this weekend. All of the ladies got their first taste of CrossFit and did awesome. Fight Gone Bad is no joke and they crushed it.
Alexandra, MB, Lori (with the Poker Face), and Whitney
Workout of the Day (WOD):
"The Lowcountry CrossFit Burpee Challenge"
As many BURPEES as possible in 5 minutes.
Sorry about the slacking website folks, its been a pretty intense last 4 days or so...but we did manage to get 6 folks down to Lowcountry CrossFit for their Grand Opening and we almost have a facility for CrossFit Spartanburg nailed down (more to follow on that later this week). Bigger and better posts later...keep an eye on the site.
Dustin crushing some burpees.
CF Seven Workout of the Day (WOD):
Strength Work (Snatch, Clean & Jerk, OHS)
20 Clean & Jerks (95#)
20 Burpee Pull Ups
10 Clean & Jerks
10 Burpee Pull Ups
For time.
Recent scientific studies have shown that there is a direct correlation between dancing skills and DB swings. Broome HS JROTC Prom preparations...
CF Seven Workout of the Day (WOD):
3 Rounds
500m Row
10 Clean and Jerks (135#)
For time.
Why CrossFit? Because you never know what the world might throw at you...
CF Seven Workout of the Day (WOD):
4 Rounds
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Squats
50 Double Unders
For time.
I'm in Ft. Worth, TX this week for a little Navy sponsored boondoggle. Luckily CrossFit Seven is just down the road and Ryan is cool enough to let me train there for a week.
We headed up to CrossFit Dallas Central this weekend for the Olympic Weightlifting Seminar hosted by Catalyst Athletics (Greg Everett and Aimee Anaya). Lisa, Adrian, and I learned a TON and had a blast. By the way, Greg drops more F-Bombs in the span of an hour than Ozzy Ozbourne.
CF Houston Workout of the Day (WOD):
5 Rounds
30 Wall Balls (20#/14#)
10 Burpees
For time.
CF Houston Workout of the Day (WOD):
1-1-1-1-1-1-1
Thrusters
Work up to MAX LOAD
Remember the Lowcountry CrossFit Grand Opening is coming up next weekend. We've already got a few folks rolling down to Charleston so email/call me if you want to join the crew and get in on the Fight Gone Bad/Burpee Challenge.
CF Houston Workout of the Day (WOD):
5 Rounds
MAX Reps Kettlebell Floor Press (55#/35#)
MAX Reps Pull Ups
25 Box Jumps (24"/20")
For time.
This WOD was actually first posted on the new CrossFit Football website (the only difference being that we substituted KB Floor Press for the 225# Bench Press). Its an awesome website with a ton of great information on sports nutrition and the WODs they post are sick.
