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Broome High School Air Force JROTC


1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

For time.

Big thanks to Lt. Col. Rickman over at Broome High School Air Force JROTC for the picture. These young studs just finished off a hard fought bout with "Murph" (one of the most famous CrossFit Benchmark WODs). You better watch out Colonel...some would call that corporal punishment. Good work lady and fellas, get ready for the Grand Opening in July...Fight...Gone...Bad! Who can break 300?

CF Houston WOD (Feb. 27, 2009)

Workout of the Day (WOD):

4 Rounds

5 Deadlifts (315#/170#)

10 Box Jump Burpees

15 Knees-2-Elbow

So if I told you that the dude pictured below was a graduate of Columbia University and getting ready to go to Med School...would you believe me? Nerds can be strong too...oh, and a side note...he's not really a nerd...dude played linebacker for Columbia for 4 years (this wasn't his first deadlift rodeo).


CF Houston WOD (Feb. 26, 2009)

Workout of the Day (WOD):

As Many Rounds As Possible (AMRAP) in 15 minutes

5 Push Jerks (GO HEAVY)

10 Box Jumps (30"/24")

15 Kettlebell Swings (72#/55#)

Go as heavy as you can on the Push shouldn't have to break up the set of 5, but the last couple of reps should require more than a "grunt". Shoot for 6-8 rounds. If you get more than 8, you should have gone heavier on the Jerks...less than 6, maybe a little lighter.

The ladies got after it yesterday, that 55# kettlebell is a little more than a handfull.


CF Houston WOD (Feb. 25, 2009)

Workout of the Day (WOD):

3 Rounds

400m Run

21 Sumo Deadlift High Pulls (95#/65#)

15 Pull Ups

Full range of motion on the SDHP defined...

Isela (one "L" not two) cranking out double digit pull ups.


CF Houston WOD (Feb. 26, 2009)

Workout of the Day (WOD):


Weighted Pull Ups

Work up to MAX load

***Rest 5 minutes***


Hang Squat Cleans


Push Press

For time.

Huevos Grandes.


CF Houston WOD (Feb. 22, 2009)

Workout of the Day (WOD):

800m Run, 10 Thrusters (115#/75#), 10 Burpees

400m Run, 8 Thrusters, 10 Burpees

400m Run, 6 Thrusters, 10 Burpees

400m Run, 4 Thrusters, 10 Burpees

800m Run

For time.

Proved it on the Platform

The United Powerlifting Association put on a strength competition this weekend called "Prove it on the Platform". Shane Heinze entered the competition's Open Division for the Bench Press and absolutely dominated, throwing up 365# on a strict Bench Press (lower the weight to your chest in a controlled manner, pause until the bar comes to a compete stop, push the weight to a locked out position). He then faulted at 375# because his butt came off the bench, but his original lift was still more than enough to walk away as the winner in the Open Division (due to the fault he wasn't able to complete his final lift, but he's thrown up 400# or so...just FYI). Now if we can get him hooked on CrossFit, we'll have a REAL monster on our hands. Oh, and he doesn't know it yet...but he's getting entered into the Deadlift competition next year. Awesome job brother!


CF Houston WOD (Feb. 20, 2009)

Workout of the Day (WOD):

7 Rounds

10 Sumo Deadlift High Pulls (95#/65#)

10 Ring Dips

For time.

Dips on a stable dip station is a great funtional bodyweight movement, but doing dips on olympic rings brings the aspect of stability to the pain party and creates a whole new animal.


CF Houston WOD (Feb. 19, 2009)

Workout of the Day (WOD):


Shoulder Press

Work up to MAX load.

***Rest 5 minutes***

5 Rounds

300m Row

30 Push Ups

For time.

Take as long as you need on the first part of the WOD, but go hard on the 5 rounds after the 5 min rest. Try and blast through 5 rounds in 8-10 minutes (scale the push ups if needed to in order to keep it in the 8-10 minute range).

Its like that "Row, Row, Row Your Boat" song...only you ain' t rowing gently and the lyrics are laced with profanity. Rachel, Audrey, and Lisa keeping it intense.


CF Houston WOD (Feb. 18, 2009)

Workout of the Day (WOD):

75 Knees-2-Elbow

***PUNISHMENT: 6 Sandbag Get-Ups (50#) each time you let go of the bar***

For time (make a note of the # of Get-Ups required).

COOLDOWN: 10 Sprints (50 meters) from alternating starting positions (standing, on your belly, on your back, etc.)

Josh working that core, getting ready for the Bikini Beach Party 2009 (Bikini Beach Party 2008 w/ Atomic Crossfit).

Sandbag Get-Ups...grab the bag, shoulder it, lay down, stand up, repeat. Simple, functional, effective. Ignore Megan's facial expression and don't let it fool you, she truely loves that sandbag like a fat kid loves cake.


CF Houston WOD (Feb. 17, 2009)

Workout of the Day (WOD):

15 Walking Lunges w/ Kettlebell (55#/35#)

15 American Kettlebell Swings (55#/35#)

As Many Reps As Possible (AMRAP) in 20 minutes.

***Rest 5 minutes***

1 mile run (timed)

Carry the kettlebell however you want on the lunges, but be careful it can be a booger. Andrew is showing a simple method. Bonus points if you carry it in your teeth.

And the ladies showing the American Kettlebell Swing. The Russian KBS only requires a swing up to eye-level. The American KBS goes all the way up and vertical.


CF Houston WOD (Feb. 13, 2009)

Workout of the Day (WOD):

7 Rounds

7 Push Jerks

7 Chest-to-Bar Pull Ups

You want to finish this WOD in the 10-12 minute time frame so scale your weight on the Push Jerks accordingly. Chest-to-Bar Pull Ups = your chest touching the bar each rep (demo'd below by Jonathan "I don't have to workout to be better than you" Rico).


CF Houston WOD (Feb. 11, 2009)

Workout of the Day (WOD):


Overhead Squat

Work up to MAX load.


CF Houston WOD (Feb. 10, 2009)

Workout of the Day (WOD):

5 Rounds

400m Run

21 Dumbell Power Cleans (35#/25#)

15 Wallball Shots (20#/14#)

For time.


CF Houston WOD (Feb. 9, 2009)

Workout of the Day (WOD):

3 Rounds

400m Run

21 Pull Ups

12 Handstand Push Ups (HSPU)

For time.


Box Mod

Band Mod


USC Upstate Homecoming Queen WOD

Workout of the Day (WOD):

150 Wallball Shots (20#/14#)

For time.

This was my sister's first CrossFit WOD when she visited CrossFit Houston a few months back and...well...let's just say she wasn't smiling when she got done and didn't talk to me on the ride back from the gym. Anyways, she gave up her USC Upstate Homecoming Crown this weekend and she sent me some pics (she's the second one from the right). Now we just gotta get those USC Upstate chicks (especially those ZTAs and their infamous rumor chain) hooked on CrossFit. Come on ladies, I'll even paint a couple of the kettlebells pink...


CF Houston WOD (Feb. 6, 2009)

Workout of the Day (WOD):


Overhead Squats (135#/75#)

Box Jump Burpees

For time.

Like Coach Glassman says in this clip (What about abs?), we don't do abs...we do midline stabalization through functional movements, a point well validated with this WOD. If you aren't shaking and wobblilng like John Daly on a 3 day bender by the end of the last set of OHS, you went too light.


CF Houston WOD (Feb. 4, 2009)

Workout of the Day (WOD):

200m Sprint

50 Clean and Jerks (95#/65#)

For time.

Rest 5 minutes

1 mile run (timed)


CF Houston WOD (Feb. 3, 2009)

Workout of the Day (WOD):

5 rounds

20 Pull Ups

40 Push Ups

60 Air Squats

For time.

WARNING: Do not try and sneak a half assed pullup past this woman. The chin should be WELL over the bar at the top (as demonstrated below) and arms should be fully extended at the bottom.


CF Houston WOD (Feb. 2, 2009)

Workout of the Day (WOD):

1-1-1-1-1-1-1 Thrusters

Work up to maximum load.

METCON Cool Down:

7 Rounds

10 Wallball Shots (20#/14#)

10 Slamballs (15#/12#)

For time.

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