CF Houston Workout of the Day (WOD):
800m Run
27 Overhead Squats (M-95#/F-65#)
27 Ring Dips
27 Kettlebell Swings (M-55#/F-35#)
27 Box Jumps (M-24"/F-20")
27 Push Press (M-95#/F-95#)
27 Burpees
800m Run
For time.
Its getting hot in Houston which means no shirts and bandanas (actually we rock the bandanas in the winter too, but whatever)...Mike demonstrates the proper wear of both.
CF Houston Workout of the Day (WOD):
3-3-3-3-3
Front Squat
Work up to MAX LOAD.
10 Front Squats (@ 70% of Max Load)
Rest 1 minute
10 Front Squats (@ 70% of Max Load)
Beautiful Ladies...
Beautiful Ladies in BEAST MODE...
CF Houston Workout of the Day (WOD):
Row 4800m
For time.
Rest 5 minutes.
Complete AMRAP in 10 minutes of:
5 Squat Clean Thrusters (M-155#/F-105#)
10 Box Jumps (M-24"/F-20")
CF Houston Workout of the Day (WOD):
3-3-3-3-3
Back Squat
Work up to MAX LOAD.
Rest 5 minutes
3 Rounds
200m Sprint
30 Push Ups
For time.
Here's a challenge, go into your local Globo Gym and watch the squat rack. Count how many people use the squat rack for things other than a legit squat...curls, lat raises, calve raises, etc. Good money says that if you see a dude/chick actually doing squats (meaning that their hips are breaking parallel) they are probably one of, if not the, strongest dude/chick in the gym. Coincidence...nah.
CF Houston Workout of the Day (WOD):
27 Deadlifts (M-225#/F-155#)
400m Dumbell Run (M-30#/F-25#)
27 Dumbell Thrusters
400m Dumbell Run
27 Man-Makers
For time.
Man-Maker: Grab yourself 2 dumbells, drop down and do a push up while holding the DBs, crank out a row (shown below) with each arm, squat clean the DBs into a thruster...that's 1 rep.
Its a day late and a dollar short, but Happy Birfday to Diana from CF Houston!
CF Houston Workout of the Day (WOD):
4 Rounds
10 Push Jerks (M-135#/F-105#)
20 Lateral Jumps
10 Clapping Push Ups
For time.
The most efficient method of getting heavy stuff over your head is to Push Jerk it. Usually it goes like this: If you can't shoulder press it, push press it...if you can't push press it, push jerk it...if you can't push jerk it...well then it probably shouldn't be above your head. So practice your push jerk, it makes you look strong and thus increases your chances of mating.
Lisa with mad hops on the laterals!
CF Houston Workout of the Day (WOD):
3 Rounds
400m Run
21 Kettlebell Swings (M-55#/F-35#)
12 Deadhang Pull Ups
For time.
Its "Helen" with a twist, NO KIPPING on the Pull Ups for this WOD...strict deadhang, old school military style. Andrew and Dan going head to head on the KBS.
CF Houston Workout of the Day (WOD):
"Kettlebell Swing/Goblet Squat Ladder"
Do 1 KBS and 1 Goblet Squat the first minute, 2 of each the 2nd, 3 of each the 3rd, and so on until you are no longer able to complete the required reps in the allotted time.
Cooldown: Sprints
Its a FACE-OFF! Las Rucas on one side...
Los Dudes on the other...
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
