Warm up 200m run 10 pull ups 10 tuck jumps 3 rounds Workout 20 Minute EMOM Even 5 Clean and Jerk 225/135# odd 10 ALT pistols   Thursday, Friday, Sat, and Sun the gym will be closed. We will be in San Antonio for CrossFit South Central Regionals

20 min EMOM Even 10 Over head squats 95/75# Odd 30 double unders Cash out 100 alternating pistols For Coach Erin’s birthday Wish Coach Erin Happy Birthday

“Raul” 100 Thrusters 95/75# Every 2 minutes perform 5 toes to bar 20 min cap This will be a WOD that will require a counter. Sunday we will be playing Flag football at Lions Park at 1:30pm. Please come out and hang and enjoy the day.

Warm-up Coach led Workout 10 clean and jerk wall balls 20/14# 10 slurpees 10 pull ups 10 minutes AsFastAsPossible (rounds) Flag Football game Sunday time is TBD. Remember no parking in front of the Real Estate place and No 9am Class Friday. See you guys tomorrow!!

Warm up 200m run 5 squat and hold for 3 sec 3 rnft Work out 1-1-1-1-1-1-1-1-1-1 Front Squats Work To a heavy manageable weight! + 5 Min EMOM Hang Squat cleans 135/95# + 10 Min EMOM 3 push presses 135/95# 10 KB swings heavy but manageable Remember guys give a parking stall or two in (more…)

Warm up Coach Led   Workout Back Squats 3-3-3-3-3 Find a heavy 3 rep 5 Minute AMRAP 20 Air Squats 5 Strict Pull ups ( no Kipping) 5 Burpees   Hope all the mothers out there had a great mothers day! See you tomorrow!

Coach Warm up OHS 5-5-5 + 5 Atlas lifts 5 over the atlas burpees 15 sit ups 10 Minute AMRAP   Do not forget to bring your pre pay money FRIDAY is last day for the shirts!!

Warm up 20m walk OH with KB 10 push ups 10 2 fer 1 pull ups 400m run Workout 10 Min EMOM 10 KB swings heavy 10 Toes to bar Then 5 Cleans heavy 5 chest to bars 10 Min EMOM

Warm up Bear Crawl Duck walk 200m run 2RNFT   Workout 5-5-5 Back Squat Climb every set + 5 Power snatches 135/95# 10 Pull ups 15 Burpees 10 Minute AMRAP   Lets get a soccer game going one sat? What you guys think?

Yoga at 08:00AM 9:00am WOD Warm up 400M run 10 tuck jump 10 burpees 10 Kettle bell swings (heavy but fast) 2 RNFT Workout 8 Min EMOM Even – 6 cleans 185/135# Odd – 6 burpee high pulls (KB heavy) + 10 min EMOM 10 pull ups 5 wall balls 20/14# Cash out 800M run

Warm up 5 push presses Empty 10 push ups 2RNFT Workout “The Arnold” 50 Push Presses 95/65# 10 Burpees 40 Push presses 15 Burpees 30 Push Presses 20 Burpees 20 Push presses 25 Burpees Cash 50 wall balls 20/14# Reminder : get together for Cinco Hispanico (JK) at Coach Bens hizzy at 6PM bring a (more…)

Warm up Coach Led Workout 7 minute AMRAP 10 wall balls with slam ball 10 box jumps Then… 2 minute rest 4RFT 5 Handstand Push ups 30 Double unders 200m sprint Community is the most important key in a box!

Warm up Coach Led Workout EMOM for 10 minutes Odd – 5 dead lifts 225/185# Even – 15 V ups Rest 2 min + EMOM for 10 minutes Odd – 3 strict L pull ups Scaled would be regular Even – 5 ring dips Mobility CrossFit – There are many meaning to this crazy sport (more…)

Warm up 200M run 20m bear crawl 20 Crab walk 20 Duck walk 25 Double Unders 200M run Workout 1 power snatch 115/95# 1 over head squat 5 kettle bell swings 50/35# 2 Power snatches 2 over head squats 10 kettle bell swings 3 3 15 etc…..   Congratulations to Jessica Telfort for competing this (more…)

Warm up 200M run 10 burpees 10 pull ups 10 KB swing As many reps as possible in 5 Minutes + 5 Minutes Power Cleans at 85% As many reps as possible + 10 Clean and jerks same weight 20 Double Unders ( if you cant perform DU 50 Singles) no scaling if you can (more…)

Find heavy back squat 10 minutes Workout 3 thrusters 95/75# 5 Toes to bar 7 wall balls 7 RFT 9 min Cap Community is what it’s about everything else is Bonus!

Warm up Good mornings Romanian dead lifts (50%) 10 each 3 rounds Workout Dead lifts (accessory type) 2-2-2-2-2-2-2-2-2 + 10 Min EMOM 5 power snatches 5 burpees As fast as possible Congrats to Chelsey on her invite to South Central Regionals! See you there

Tomorrow we will have MU clinic at 9- TBD! Yoga will be at 8…. Tomorrow Destiny will be lifting in San Antonio for Texas Power Lifting Championship! Good Luck Destiny!!!

Warm up Coach led Workout Work to a heavy Front squat 15 Minutes cap Then… 30 hang cleans for time 2 min rest 400M sprint for time… Cool down  

10 minute EMOM 10 wall balls 20/14# 10 Push ups HR 10 jump squats Then 10 minute EMOM 5 AB mat sit ups 5 KB swings heavy 5 Hand stand push ups 1 wall climb

Warm up 5 wall balls 5 burpees 5 KB swings 3 RNFT Then 1 Power cleans 155/115# 1 bar facing burpees 2,3,…ETC. Every even set complete 20 double unders before moving to odd set!! As many reps as possible in 11 minutes Sign up for class!!!!!

Warm up Shoulder press half body weight 3 sets of 10 200M run 200M sprint snatch pulls (heavy) 2-2-2-2-2-2 the double must be completed in 30 seconds rest 2 minutes then 5 pull ups 5 dead lifts @ 135/115# 10 Rounds for time Cut off 9 minutes As many reps as possible!! Please remember the (more…)

Warm up Coach Led Strength/ Skill Hollow Rocks Supermans Work out 10 Min EMOM Odd minutes 6 Burpees 6 Air Squats Even Kettle Bell Swings (heavy) Then 10 min EMOM Odd 10 Wall Balls 10 Sit ups Good job to all the athletes that came and supported the Festivus and competed as Well Good job (more…)

Warm up 200m run 15 KB swings 15 burpees 200 m sprint Workout 5×3 Weighted pull ups for strength Or banded if you can’t do strict 2 min rest in between sets + “Annie” 50-40-30-20-10 Double under Sit ups For time! Cash out 400m sprint Getting Coached by regional competitor Erin Carter is pretty gnarly! (more…)

Warm up PVC, Mobility, key points Snatch Find heavy snatch for single 20 min cap Conditioning 10 power snatches (95/65#) 15 wall balls 3 rounds for time 20 minute cap Cool down Mobility on shoulders Community is the strongest aspect of a CrossFit box! Tell us why you love CrossFit community on our Facebook page!

Warm up Coach Warm up Workout 15 min EMOM 5 box jumps 3 burpees 2 dead lifts heavy 85% + 400M run max effort Lindsey a 5th Grade teacher in KISD staying for while molding our future!

Warm up PVC / Bar work with Coach -front squats -positioning -depth Skill work Clean Establish heavy Clean Cool down! Remember the athletes are competing this weekend in Dallas! Lets get it!!

Warm up 5 Toes to bar 5 Wall balls 5 Ground to over head 45/35# 3RAFAP then…. 10 Dead-lifts 10 Power Snatches 10 Over head squats Rest 30 Seconds between rounds Please make some time to hang out with us at the competition in Dallas this weekend! See you there. Good job on the CrossFit (more…)

Workout. Of. the Day 3 dead lifts 185/135# 5 Toes to bar 7 Wall Balls 9 Up/ Downs 11 minute Cap Scored by reps completed Reminder – April 20 is the day of Destiny powerlifting competition! That is also the same day of .com coming to the box! We would love to have you at (more…)

Warm up 5 burpee pull ups or touches 5 wall balls 5 air squats 3x Establish a one rep heavy power clean + Then 9 minute AMRAP 5 power clean 135/95# 5 push press 10 pistols Alternating

5 front squats 2 wall climbs 6 Min AMRAP Remember no classes at 7:30 it’s only for beginners! If Coach didn’t tell you to attend the class you are not allowed there. So if your doing the OPEN come to 6:30

Warm up 400M run 10 pull ups 10 burpees 3x Skill Dead lift 2-2-2-2-2 Work to a heavy double 12 minute cap workout DIANE “ENAID” 9-15-21 Handstand Push ups Dead lifts  

Front Squats Slow decent Fast accent Use a comfortable weight and work out slowly 3-3-3-3 15 min cap + 5 burpee ( 6 in. Target) 5 wall balls 5 KB swings 10 burpee 10 wall balls 10 KB swings 15… Etc 6 min Cap…. + 400M timed run

Warm up 3 rounds of Coach Warm up Workout 13.4 make ups What makes your CrossFit gym “Your gym?” How does it make you feel and why would you recommend it to your friends?

Warm up 200m run 10 air squats 10 burpees Workout 13.4 CrossFit Games Open workout 3 cleans 3 toes to bar Work up multiples of 3 for 7 min Get as far as you can…

Warm up 200M run 5 Burpees 10 toe touches 3 rounds Workout 45 seconds of work Hand Stand Push ups Rest 1 minute 4 rounds + 45 seconds of work Plyo push ups (clapping) Rest 30 seconds 3 rounds Scored by total reps. 13.4 is released tonight. If you have not signed up for a (more…)

Warm up Coach warm up Strength / skill Snatch Balance 2-2-2-2 ( bar empty) Snatch (full) 2-2-2-2 *work to a heavy double (touch and go) – remember form is key!!!!! Workout 2 – wall climbs 10 – Push ups HR 20 – Overhead squats (single arm) ….10 per arm 10 min As many reps as (more…)

Warm up 400m run 20 walking lunges X2 Strength / Skill Hang cleans Start of desired weight work to a heavy double 10 minute cap + You will row max output to start your time for one minute then start 5 MIN as many reps as possible 5 KB goblet squats 5 burpees 5 strict (more…)

Please swing by Coach Matt’s Facebook or post on the wall or text him and wish him luck!! NFL bound!!! We are proud of you little bro! This WOD is for Coach Matt and sending if in CrossFit style with a WOD! “Coach” 15 cleans 135/115 15 box jumps 15 double Unders 15 pull ups (more…)

Skill Hand stand walks Workout 5 burpee pull ups 10 wall balls 50 Double Unders 7 Minute AMRAP Cash out 75 V ups Don’t forget we will be having a Easter BBQ in Harker Heights we will have a definite location tomorrow night. So please keep you Easter Sunday open we will also ask parents (more…)

Warm-up 3RFT 10 TTB 10 Air Squats 10 burpees This time will be added to your WOD time so move fast and get Warm Dead lift @ 65% 5-5-5 10 minute to complete Climb each set 20#s ending with a challenging weight. FORM, FORM, FORM!!! Hang clean 95/75# 1 – 2 – 3 – 4 (more…)

Skill Jerks from the rack moderately heavy 3-3-1-1-1-1 Then 5- FS 95/75# ( for form ) 5- Thrusters 200m run 3 rounds with 1 minute rest between sets.. For time… Hip and shoulder mobility… Thanks to all of you that showed up for Coach Matt’s party it was a blast and let’s cheer him on (more…)

13.2 5 Shoulder to over head 10 dead lifts 115/75# 15 Box jumps 24/20 10 minute AMRAP Killeen Daily Herald interviewing Athletes and Coaches to see what the fuss is about?

Circuit Fry-DAY Row (Calories) Tire Flip burpees Rope Climbs SLURPEES (Thanks Coach Micah) Ground to Over head ( Dumb Bells) 50/35# Over Head Squats 95/65# Chin over bar HOLD 1 minute rest   We want to thank all of you guys for cooperating and being very understanding through all the changes with the box. We (more…)

10 Wall Balls 10 ab mats 10 Squats 9 Wall balls 9 ab mats 9 squats 8,7,6……etc…. Work your way to 1 10 Minute AMRAP If you make it to 1 then start back at 10 counting total reps…  

10 Single Arm KB snatches 53/35# 10 HSPUs 30 Double Unders Cash out 50 up downs Tonight at 7 13.2 get released.

Press 1-5@80% 2-3@85% then… 7 squat cleans 155/115# 3 wall balls 9 min AMRAP  

Strength 3 sets of 4 Front squats at a comfortable weight Then 8min AMRAP 4 thrusters 95/65# 4 pull-up Good job to everyone who did 13.1 or cheered everyone on! Awesome job and let’s get 13.2!!!! There will be a competitors class added to the schedule but will be accounted to your package if you (more…)

40 Burpees 30 Snatches 30 Burpees 30 snatches 20 burpees 30 snatches 10 burpees Snatch for raining of the time… RX Males 75, 135, 165, 210 #s Females 45, 75, 100, 120 #s Beginner and Intermediate will be posted on the whiteboard Good job to all the athletes that took a shot at 13.1!!! Great (more…)

20 thrusters 10 KB swings 5 slam balls 75/45# 55/35# Athletes who did the open WOD please upload your scores so we can validate.

20 Ground to Over head 45/25# plate 5 ring dips 15 GTO 10 ring dips 10 GTO 15 ring dips 05 GTO 20 Ring dips For time! If you have not signed the roster for the open workout please do so. If you are not slotted for that time you will not WOD. Thanks and (more…)

Warm up 200m run 10 toes to bar 10 push ups 10 sit ups 200m run Workout 5 Min EMOM 1 Clean 2 Front Squats Then.. 5 minute Barbell Roll outs V ups Clapping push ups 10 each Then Burpees 3 minute AMRA

Warm up 10 Burpees 10 KB Swings 53/35# 10 Double Unders or 50 Singles 3 RNFT but faster than normal Workout Dead lift 225/155# 1 Dead lift 10 Wall balls 2 Dead Lifts 20 Wall Balls 3 Dead Lifts 30 Wall Balls 4 Dead Lifts 40 Wall Balls 5 Dead Lifts 50 Wall Balls As (more…)

200M run 50 air squats 200m run 40 air squats 200m run 30 air squats 200m run 20 air squats 200m run 10 Air squats Cash out 40 Slurpees Good luck to Rosalinda Lopez who attends our 9AM on her CrossFit Level 1 trainer course

Box jumps Squat Cleans Chest to bar Wall ball Burpees Hand stand push ups Ab mats Raised Parallete push ups Cash out Max distance hand stand walk 3 max tries Scores by running tota

Warm up 400m run 10 HSPUs 10 AB mats 2 bear crawls 2RNFT WOD 20 Push Press 115/75 20 Double Unders 3 RFT Then EMOM 5 Power Snatches For 5 minutes

Warm up 9-6-3 Thrusters KB swings 200m run Workout Shocker Dead lift (snatch grip) 225/135# Step ups 30/24″ Slurpees 10 Ea 9 MIN AMRAP

Back squats 65% 10×2 Hang snatch 65% 5×2 Intermediate B/S with bar 10x 2 Hang pulls w/bar 10×2 Beginner PVC work Work out 100 sit ups (ab mat) 10 HSPUs For time Congratulations to Jessica for placing third at her competition today!

Due to Jessica competing tomorrow we will be closed Coach Ben will be with her with her at competition I will never know my limits unless I find it

Warm up 10 lunges 10 Overhead squats with KB 10 KB swings 53/35# WOD 5 back squats 225/165# 5 box jumps 24/20 5 Wall climbs 8 Min AMRAP Push past my limits

Warm up Back rack bar sit in squat 135/95# 5 second holds x 3   Jerks from front rack with SPLIT 135/75# x 5 Thrusters 1-1-1-1-1 Find 1 RM Then 1 burpee 2 air squats 3 push ups 5 MIN AMRAP “If you don’t go all the way, then why go at all??”

Warm up 10 Double Unders 10 Push ups on Paralletes 10 Air Squats 3RNFT Workout 10 Dead lifts 225/185# 10 Lateral jumps 10 ALT pistols 3 RFT  

Bench Warm -up (2×8)(2×4) -3×21′s 2 of Each tricep band extension between each set(failure) -1-1-s -1-s-s -s-1-s -s-s-s push press- 3×10 military DB- 3×10 Plyometrics and Vertical work

Warm up 20 Double Unders 10 toes to bar 10 push ups 2RNFT Workout Complete as many rounds as possible in 11 minutes of 10 OHS 115/75# 10 Burpees 10 hang cleans 115/75# ONLY 6 bars out at a time!! ONE COUNTER ONE ATHLETE The open is coming! Chinese activities in Austin! Happy New Years!

? Bring a friend in!!!

RxD 25 – 2 for 1 box jumps 25 – 2 for 1 wall balls 25 – Double Unders 25 – 2 for 1 pull ups 25 – Pistols alternating 25 – KB Swings 53/35# 25 – Walking Lunges 25 – Toes to bar 25 – Push ups (Plyo) Intermediate  25 – 2 for 1 (more…)

Workout Hand Stand Push ups – 30 Pistols Alt – 30 KB SDHP – 30 Burpee tuck jumps -30 Supermans – 30 Pull up – 30  

Workout Partner workout 75 KB swings 53# 75 burpees 25 wall climbs 150 wall balls 20/14# Cash out Establish 1000# total squat cleans So if you SC 100#s you will need to do it 10x to get 1000#s For time

Workout 3 burpee pull ups 5 box jumps 7 wall balls 4 RFT 8 min cut off Get under the bar!!!

Workout 10 hang snatches 10 split jerks from behind neck 10 Lateral burpees 5 rounds for time

Workout 5 front squats 5 hang cleans 5 HSPUs 6 min amrap Then max rep pull ups Then 4 min amrap same WOD above! Scores by as many round combined!

25 push presses 95/75 25 Pull ups 25 Double Unders 3 rounds for time Every round begins with 10 burpees Good job Team CFBL we will be ready!!!!!

Warm up Your choice 5 minutes Workout Establish a max squat clean

warm up 2 min double unders 5 Pull ups 10 Push ups 15 Squats 2RNFT Workout EMOM 5 Minutes Power Snatches 135/95# Then… 10 HSPU’s 10 Pistols 10Min AMRAP   Please remember to sign up for class. We are growing rapidly and we need to keep the classes to the maximum and not get to (more…)

Warm up Snatch progression (PVC) Practice a skill (non barbell) 5 minutes End of 5 minutes run 200M Skill/strength Dead lift 85% 3-3-3-1 Workout 4 Burpees 8 power cleans 135/95# 12 over the box jumps 24/20″ 7 min AMRAP This is what community is about!

8 AM – Yoga with yours Truly Clare 9 AM – WOD Followed by Games Open briefing for all competitors and Team members! If you are not competitions you will not be able to stay in the box! Your more than welcome to hang out outside and use gear. Thanks

50-40-30-20-10 Reps for time Double Unders Sit ups Mobility

Warm up   Workout 1 minute per station Narrow Squats Box Jumps Double Unders Handstand (hand to shoulders) Ring dips   Do not forget the TEAM meeting…    

Warm up 3 RFT 5 Pull ups 10 Air Squats 15 Push Ups Work out 10 Strict Toes to bar 10 strict pull ups 10 Jump squats 5 RFT Those of you interested on the TEAM CFBL for the OPEN need to be at the TEAM Meeting Sat after the OPEN GYM WOD. No Excuses. (more…)

100 V ups Every 25th rep you will do 10m Handstand walk When you complete you 100 V ups 100 Walking lunges knee must touch the ground. Then Practice ring dips 10 Minutes For shoulder mobility!!

Good day CFBLers This week is going to be gymnastics bias. We will be getting ready for the Open and polishing our skills!! Warm up Shoulder warm up Pass throughs x 10 Push press x 10 (PVC) 2RNFT Skill work 20 Minutes of Pull ups with AB mat in between feet WOD 4 Minutes 5 (more…)

Warm up 2 Minutes of Mobility 200M run 2 RFT 20M Burpee broad jump 10 KB Swings 53/35# 10 Ball slams 20/15# 3 rounds for time

Warm up Minute markers 1 minutes max squats 1 minutes box jumps Work out OHS 135/95# 20 double unders 5 wall climbs 10 min AMRAP

Warm up 10m but kicks 10m high knees 200m sprint 10 weighted good mornings 95/45# Workout Back squat (75%) 5-5-5 FRAN 21-15-9 Thrusters 95/65# Pull-ups

Warm up 200m run 10 roll outs 10 scorpions 2RNFT Work out 6 toes to bar 12 ground to over head 115/95# 18 KB snatches (9 per arm) 53/35# 4RFT

Warm up Good mornings 200m run Inch worm 2 min DU Workout DL @ – 225/185# Pull ups 1,2,3,etc… Work to 10 Then 200m run with empty barbell For time

Try this one out for a Sunday Warm up Choose your warm up and stretch as much as possible! Workout Run for 10 minutes ensure you end at your house! Plank for 5 minutes every 30 seconds perform 5 burpees! You have to accumulate 5 minutes of planking so every time you perform burpees stop (more…)

Pistols Kettle bell swings 53/35# Box jumps 24/20 Burpees Cleans 95/65 3 rounds 1 minute per station Then 4×400 sprints with 30 sec rest in between

Back squat 3-3-3-1-1-1 Start at 65% Workout 1- wall climb 2- wall balls 20/14 3 plyo push ups 5 minute AMRAP Post loads and rounds! ACCOUNTS ARE DUE SO MAKES SURE YOU PAY YOURS!!! Remember Sat Eatology seminar you can bring plus 1. Also the fittest it’s in Austin tomorrow so buy your tickets and (more…)

Warm up Chose your warm up for 5 minutes Workout 2-2-2-2-2-2-2-2 Post Loads GET  HEAVY

Warm up 200M run 10 Wall Balls 10 Double Unders 2RFT   Workout 5-5 Push Press First set 80% Second set 90% …. Count FAILED attempts then…. 7 HSPU’s 7 Slam Balls 50 Double Unders 2 Muscle ups 3 RFT  

Warm up 400m run Inch worm Butt kicks Piggy on skates 2 minute DUs Snatch complex 1-high pull ( high and out) 1- power snatch 1- over head squat 1-SOT squat This all equals 1 round. 3 rounds for load 20 minute time cap! Then 6 minutes of Box jumps 24/20 Alt push ups Pull (more…)

Warm up Dislocates 2 min double unders 5 HSPUs Workout 12 min AMRAP 9 snatch balance 95/65# 6 sit ups 3 ring dips

Warm up 200m run 10 KB swings 10 burpees 2 RNFT 10 Push Jerks 135/95# 20 ALT pistols 30 HR push ups 40 Box Jumps 50 Squats 40 ball slams 30 pull ups 20 push jerks 135/95# 10 burpees For time!!!

Warm Up 200m run 50m spider crawl 10 pass throughs 3 rds WOD Ground to overhead 135/95 Overhead squat 135/95 Burpee 1,2,3,……. 12 min time cap

Over Head Squat 3-3-3-3 Get heavy!

Warm up Pick a skill and work on it for 5 Minutes     Work out You will perform each station for 1 minute. Rope Climb Rower Medicine Ball Clean 20/14# KB Snatches 70/53# L sit Pull ups Score by number of Repetitions performed!   Thank you athletes that have been signing in and making (more…)

Warm up 200m run 10m high knee 10m butt kicks 10 pul ups 2 RNFT   Workout do 5 reps of each counting all 5 as 1 total. So if I do not complete 5 unbroken I must start over that set of reps. 5 ea. Push Press 95/65# Hand stand push ups Chest to (more…)

Warm up 200m Run 25 double unders 10 wall balls 2RNFT   Work out 1 min max hang Power cleans 95/65# Then… 10 Box Jumps 10 Kettle bell snatches 53/35# 5 burpees 4RFT    

Home workout 50 Squats 40 abs 40 squats 30 abs 30 squats 20 abs 20 squats 10 abs Do the abs as you choose ie hollow rocks, Ab mats, sit ups or whatever you like! Once done with the chipper go back up!!!!! Happy New Years!!!!! Please let us know what your resolution is?!

Warm up 200M run 10 pull ups 10 box jumps 2RNFT Workout 20 wall balls 12 wall climbs 31 thrusters 12 burpees 4 Rounds for time !!!

Muscle Up/Handstand PU Clinic @ 9AM followed by   Partner WOD  400m Run w/ 45lb plate each person *each of the following may be split amongst teammates 50  2 for 1 box jump 50 pull ups 200m buddy carry 50 burpees 200 squats 400m run w/ 45 lb plate each person For Time   **Teammates (more…)

Warm up 200M run 10M inch worm 10m High knee 10M butt kicks 2RNFT Workout EMOM for 5 Minutes 2 Cleans. Should be heavy but efficient meaning you can look good doing it and not touch and go. THEN 5 Hand stand push ups 5 Kettle Bell Swings 70/53# 5 Tuck Jumps 5 Clapping Push (more…)

Warm up 200M run 10 sit ups 10 Jump Squats 2 RNFT Workout 10-1 Toes to Bars Front Squats For time…..    

Hope everyone had a Merry Christmas and ate good now back to business! 21-15-9 Dead lift 185/225 Box jumps 24/30 In between each set do 10 burpees!! See you tomorrow!

Warm up your choice Workout 12 Days of Chrostmas at home 1 Burpee 2 Tuck jumps 3 Wall climbs 4 HR push ups 5 ALT pistols 6 Clapping push ups 7 jump squats 8 Sit ups 9 hollow rocks 10 sec handstand hold 11 broad jumps 12 pull ups do as you would sing the (more…)

10 Thrusters 95/65# 14 Box jumps 24/20 12 Sumo dead lift high pull 95/65# 12 Burpees 27 kettle bell swings 53/35 5 rounds for time Victoria Soto, 27, a first-grade teacher at Sandy Hook Elementary School in Newtown, Conn., ushered her students into a closet, and in so doing placed her body between them and (more…)

Warm up 5 Hand stand push ups 10 pull-ups 15 air squats 3RNFT Workout 1 minute each station for 2 rounds Then 30 seconds each station for 2 rounds Wall balls 20/14 SDHP 70/53 Box jumps 24/20 Over head hold Burpees

Warm up 1 Round for time of WOD 3 Shoulder to over head 3 Dynamic push ups 3 Wall balls 10 Rounds for time…. Every 4:30 Minutes restart your rounds!! You have to complete in less than 4:30 minutes! 8 Minute Time cap then…. 200 Double Unders 200M run 200 Double Unders   Please check (more…)

Warm up  50 m Hand Stand Walk 5 Pull ups 5 burpees 2 Rds   WOD 21-15-9 Power Clean 115/95# Chest to Bar 400 M sprint after each set   We will be closed on Christmas Eve and Christmas Day! Enjoy your days off….NOT….Coach Ben will have a WOD posted for those days to do (more…)

Warm up 3 RFT 5 Pull ups 5 Box jumps 5 Push ups then 5 THRUSTERS 5 BAR FACING BURPEES 5RFT EVERY 6 MINUTES DO 15 JUMP SQUATS   THERE ARE SIGNS UP IN THE BOX READ IT AND FOLLOW THE DAMN DIRECTIONS. THERE IS ALSO SPECIALS GOING ON FOR THE MONTH OF JANUARY FOR (more…)

1 Power Snatch 115/95# 1 over head lunge Work your way up for 7 minutes Get as high as possible!! Cash out 800M run Post time for mile!

Warm up 200m Run 7 Wall balls 7 Kettle bell wall balls 2RNFT WOD 1 minute stations KB push press 53/25# Bench Press 85#/65# Row (CAL) Pistols Ball Slams 17 Minutes of HELL

Warm up 25 Goblet squats 200M run 2 min Double Unders 2 RNFT Workout “HAPPY BIRTHDAY ETERNA!!” BUY IN 86 SQUATS 12 HANDSTAND PUSH UPS 13 PULL UPS 26 WALL BALLS 20/14 3 ROUNDS FOR TIME     DO NOT FORGET OUR X-MAS PARTY FOR OUR CFBL FAMILY THIS SAT FROM 5-8 PLEASE BRING YOUR (more…)

Warm up 10 good mornings 10m inch worm Roll back for 2 minutes WOD 10 minutes to establish 1RM Dead lift this will start the new PR board! Top 3 male and females will be posted! So bring your a game Then 12-6-3 Sumo dead lift high pull KB 70/53 Box jumps 24/20 Burpees 12 (more…)

EMOM For 10 minutes Power snatch from hang 115/95# Then 7 Minutes AMRAP 10 Dead lifts And remaining of the minute do ring dips until minute expire and start next minute!

Warm up 400M run 20 HR push ups 10 wall balls 2 RNFT 15 Minutes to establish 1 Rep Max Bench Workout 10 Elevated push ups 10 slam balls 200m sprint 10 burpees Coach Ben is a part of Team Hylete sponsored athlete! Go to the web page buy some stuff and put Coach Bens (more…)

15 Min Establish Snatch 1RM “FRAN” 21-15-9 Thrusters Pull ups Please donate any amount of money to the soldiers deployed from the gym! We want to have enough to send them some goods from home and a box shirt. Do not forget we are changing afternoon schedule next week 10 Dec 2012! If you have (more…)

Warm up 400M run 10 KB swings 10 Push ups 2RNFT WOD 10 Min Establish 1RM Press Then 3 minutes 10 HSPUs 10 Wall balls 10 HR push ups Then 800m run 25 burpees For time ! We will changing times starting Monday For the PM classes They will be as follows effective 10 Dec (more…)

Warm up 2 Minutes Double Unders 200M run 10 Pull Ups 2RNFT Workout 7 Clean and Jerk 185/155 10 Box Jumps 30/24 200M SPRINT 3RFT 10 Minute time cap

Warm up 200M run Inch worm 10m Butt Kicks 20 M High knee 20 m 2 RNFT Workout Buy in 35 Wall Balls 20/14 Dead lifts 225/185 Pull up Jump Squat Get as far you can in 11 minutes Bring your money in for the hoodie! Get it quick it’s getting cold!

21-15-9 Kettle Bell swings 70/53 Alt Pistols In between each set run 400m and 10 burpees For time!

Warm up 200M run 5 2 for 1 pull ups 5 Dynamic push ups 2RNFT Workout Clean and Jerk 155/115 Box jump 24/20 Work your way up the ladder from 1,3,5,7…. Doing only odd numbers! Every multiples of 5 run 200M 12 Minute AMRAP

Warm up 200M run 50M Duck walk 30 Sec Handstand hold 2RNFT Workout 1 Power Snatches 115/75 5 Overhead Squats   11 Minute As many rounds as possible  

Of course the suck fest will not be posted come in for a horrible yet fun and great time to celebrate Delma Flores birthday!! Feel free to wear your Bday suite!

Warm up 25 KB swings 25 Jump Squats 2 RNFT Workout 25 Push Press 95/65 25 Push Ups 10 Hand Stand Push ups 10 MIN AMRAP If you want to purchase ( Pre- Order) your CFBL Hoodie talk to Coach Ben or Coach Denise and get yours the cost is $50.00. We need 30 before (more…)

15 Power Snatches 115/95 10 box jumps 05 burpees 4 rounds for time Remember no class this Thursday and Friday normal Sat suck fest @ 9am! It is Delma Bday WOD so bring it on! Also our hoodies are being mocked up we will have info soon!

RxD 10 – OHS 95/65# 5 – L pull ups 200m run Int 10 OHS 65/45 5 pull ups 200m run Beg 10- OHS bar/PVC or air squats 5 assisted pull ups 200m run walk

Warm up 200M run backwards 10 Pull ups 10 Thrusters (empty ) W.O.D “Diane” 21-15-9 Deadlifts Handstand Push ups For time……   Please bring in your canned good tomorrow is the last day!!!!!!   No classes on 22nd/23rd November normal classes on Sat! CrossFit Beyond Limits Barbell CLUB starts Mondat at 6 free to members!!! (more…)

Buy in 20 Squats 75% 1RM 3 minute cap 25 Burpee penalty 3 Rounds for time 15 Power Snatches from the hang 115/95 10 Sumo Deadlift High Pull 05 Roma Squats “If you don’t go all the way? Why go at all?”

CFBL warm up Bar’d good mornings x10 Pendlay Rows x 10 Back squat Bar’d Workout Seated presses 50% 1RM (strict) Push ups Jerks from the split 10 Minute 1,2,3,4…etc Work up till time expires On even reps do 5 burpees

Warm up 200 M run Coach Warm up Workout 2 for 1 cleans 65% 10 minutes W.O.D 6 Minute AMRAP 3 Jump Squats 3 Box Jumps 1 Muscle up 200M run Log your workout

FRAN 21-15-9 Thrusters 95/65# Pull up EMOM do 2 ring dips

Warm up 2 minute double unders 10 Ab mats 10 thrusters empty WOD 5 Handstand Push ups 10 Alt pistols 400m run 5 Squat Cleans 50/35# dumb bells 4 Rounds for time

50 Hang Cleans 155/95 Do 5 box jumps every beginning on the minute 50 Ground to over head 95/65 Do a burpee every minute on the minute

1 Dead Lift 2 squat Cleans 3 push press 4 Rounds Add 20 pounds ea round Cash out 100 air squats

Clean ladder Then 7min AMRAP 1 turn burpee 1 squat Then 2,3,4…etc get as high as you can in the 7 min

Warm up 400M run Workout 10 Toes to bar 10 deadlifts 115/95 10 front squats 115/95 10 Push Press 115/95 10 box jumps 24/20 10 Burpees 200M run When you complete the ladder work up again! No PM classes be safe while trick or treating Happy Halloween

Warm up 10 Pull ups 10 Strict push ups 10 Air squats 2 RNFT 75% 1RM Push Press 5-5-5-1-1-1-1-1 7 OHS 135/95# 14 Kettle Bell Swings 53/35# 1 Wall Climb 200M Sprint 3RFT   There will be no classes the Wed in the evening for Trick or Treat…  Only 5AM and 9 AM classes that (more…)

10 Squat Cleans 155/95# You have 5 minutes to complete Then 9 Min AMRAP 5 Pull ups 5 box jumps 5 thrusters 95/75#

Location – CrossFit Beyond Limits   Time : 9-11am   WOD Unknown Costume required!!! Bring a dish or drinks.. NO BARTENDER ON DUTY SO IF YOU WANT SOMETHING SPECIAL BRING IT! IF YOU ARE DRIVING YOU WILL NOT DRINK ON PREMISES!! NO ACCEPTIONS

Warm up 10 – Empty bar back squats                 10 Kipping pull ups 2 RNFT   Workout 200M run 10 Back Squats 225/135# 10 Single arm snatches 60/53# 8 Min AMRAP For fun Snatch for LOAD   Do not forget the “HELL” Oween party tomorrow at CFBL at (more…)

Warm up 10 Hand release push ups 10 2 for 1 pull ups 1 minute or ropes ( If you do not attempt double unders and decide to do singles there is a 50 Burpee penalty before you leave the box) Workout Press 3-3-3-1-1-1 For fun 1 minute pull ups max rep 1 minute wall (more…)

Warm up Romanian DLs with PVC 10 Then Romanians with bar 400 M run Hamstring curls 10 Back Squats 5-5-5-1-1-1-1-1 Climb every set start at 65%

Warm up 200M Run 10 Hand stand Push ups 10 M handstand walks 3 RNFT Workout 21-15-9 Overhead Squats Jumps Squats 3 rounds for time Cool down Do not forget this Sat is our first “Hell”oween party at 9! We will WOD and hang out! Best costume wins prizes! Also please let us know if (more…)

Warm up Pass throughs Snatch 5×3 snatch 65% 5×1 snatch from hang 65% 7×1 snatch power 65% WOD Isabel 30 snatches at any snatch variation For time! Good job to all the teams that competed and killed it! Lets train hard and lift heavy!! Thanks to all that came out and supported us and cheered (more…)

Box will be closed today head to Waco Convention center and watch some epic stuff!!

Warm up Skill ( find a skill you hate and do it for 10 Minutes) Stay away from barbell movements   Workout 10 toes to bar 10 Burpee pull ups 200M run 10 Hand release push ups 4 RFT   I will post when and what time to meet for the competition Sat athletes have (more…)

Warm up 10 Strict Pull Ups 10 Hollow Rocks 400M run 2 RNFT Workout 5 Min Max Double under unbroken set Run 400M 30 Clean and Jerks 135/95 400M run 3 Min Turkish get ups 4×200 m sprints fastest split   Remember the throwdown this weekend! Box will be closed for Sat and no classes (more…)

Warm up Coach Warm up Workout 4 Rounds for time 400m Run with slam ball 20/14 25 tuck jumps 25 Sit ups Cool Down

Warm up Snatch progression with PVC 400M run 10- 2 for one pull ups Strength Snatch @65% 3×3 Hang snatch 5×5 Power snatch 5×1 Workout 7 min AMRAP 3 burpees 3 wall climbs 3 wall balls

50 Squats 50 Push Ups 400M run 50 Walking Lunges 50 hollow rocks 400M run 50 burpees 50 jump squats 400M run 50 inch worm push ups 50 supermans 400M run

Warm up 200M run 10 Squats 10 Wall Balls 2RFT Workout 3 thrusters 9 Box Jumps 15 Slam Balls 9 Minute AMRAP Do not forget Nick will be doing the barbell for boobs Sat at 12 please go support him and cheer him on. See you

Warm up 400M run 10 Wall Balls 2RNFT Workout 50 Double Unders 50 Air Squats 5 RFT If you cant do double unders you will do 2 fro 1 singles. Cool Down

Warm up 200M Run 10 Dislocators 10 Hand release push ups 2 RNFT Workout Snatch work 5×3 Power Snatch 5×3 Hang Snatch 5×3 Snatch Workout 3 Burpees 5 Power Cleans 10 Box Jumps 4 RFT Don’t Forget if you bought straps bring in your reciept and pick them up and buy some if you need (more…)

Warm up 200M Run 25 Double Unders 2 RNFT Workout 10 Pistols Alternating 10 Hand Release Push ups 10 Dead Lifts 225/135 14 Minutes AMRAP THe Lurong Paleo WOD has posted let Coach Ben know when you will be wanting to do it. Thanks

400M run 100 HR Push ups 100 Air Squats 200M run 50 HR push ups 50 Air squats 800M run 15 Minute cap Every minute over is 2 burpees Remember no classes Monday gym will be closed.

Skill Over head squats 2-2-2-1-1-1-1 Record and post loads Workout 400M Run while farmer carrying plates 15/10# each hand 10 burpee box jumps 24/20 10 Thrusters 75/60# 3 rounds for time Don’t forget Monday is Columbus Day the box will be closed! The 20th of Oct is a competition in Waco please support!

Press 3-3-3-3 WOD 7 slam balls 7 burpees 7 dead lifts 185/135# 14 Min AMRAP

Dead Lifts 3-3-1-1-1-1 Climb and get HEAVY! W.O.D 15-9-6 Squats Jumps Ground to overhead 20K/15K

Warm up 10 2 for 1 pull ups 1 minute hollow rock Workout 35 Wall balls 20/14# 35 Air Squats 35 Kettle Bell Swings 35 2 for 1 box jumps 3 Rounds 15 Minute time cap Cool Down HAPPY BIRTHDAY AJ FLORES FROM THE CFBL FAMILY AND MANY MORE TO COME!

Warm up 5 Minutes Double Unders Skill Snatch Pulls 3-3-3-3 Start Light Workout 1 Minute per station KB Swings 70/53# Box Jumps 20/24 Dead Lifts 155 / 185# Wall walks 5m Row fro calories 15 Minutes total 3 rounds scored by reps & Calories on rower If score is under 275 points you will perform (more…)

Warm up 200M run 10 OHS with PVC 10 Strict Push ups 2RNFT Workout 5 Hand stand Push ups 7 Thrusters 95/75 9 Burpees 13 Minute AMRAP Cool Down

10 Minutes to establish 1RM back squat WOD 10 Sumo dead lift high pull with Kettle bell 70/53 10 Burpee slam balls 20/15 10 Power Snatches 135/95 Cash out 400m run with ball and kettle bell! 4RFT

“Girls Gone Wild” Karen 150 Wall Balls for time then Annie 50-40-30-20-10 Double unders Sit ups then Helen 400M run 21 Kettle bells 12 pull ups Cash out 15 Wall Climbs The Paleo Challenge WODs and Pictures will be done Friday and Sat so if you are doing this and cant make it Friday you (more…)

Warm up 10 DL ( Bar) 10 Wall Balls 2RNFT Workout 15 Dead Lifts 225/185 200M Run 10 Dead Lifts 225/185 200M Run 05 Dead Lifts 225/185 Then dumb barbell and Run 400M with the barbell come back in and re load the bar with your weight.. For time….

Workout 5 Minute AMRAP 5 Burpees 5 Tuck jumps rest 2 mintes 5 Minute AMRAP 5 Squat Cleans 135/95 5 Push Press 135/95 rest 2 minutes 5 Min AMRAP 10 Wall Balls 10 Double Unders Cash out 800 Meter run REMEMBER SEPTEMBER 19TH LAST DAY FOR SIGN UP FOR LURONG PALEO CHALLENGE!!! SIGN UP CHANGE (more…)

Warm up 200m run 10 thrusters 2RNFT WOD 10 Box Jumps 10 Deadlifts 285/205# 10 KB Snatches 53/70# 4RFT Good job to all the athletes killing it this weekend! Great support and lots of fun! Pictures will be posted when Delma does her magic!

Warm up 200m run 5 air squats 10 push ups 15 double unders 3RNFT WOD 21-15-9 Thrusters Wall Balls 15 Min AMRAP See you the 5AM or 9AM Heading to GSX CrossFit

Warm up 10 Dislocates 10 Air Squats 3 sec hold 10 Pull Ups 3 RNFT 4 x 400M Sprints 15-9-6 Dead Lifts 315/225# Bar facing burpees 6 Minute AMRAP For Fun “ANNIE” 50-40-30-20-10 Double Unders Sit ups Remember this Friday only 5AM, 9AM Classes and weekends closed. Classes will resume Monday at normal times! See (more…)

Warm up 200M run 20 Walking Lunges 20 HR Push ups 200M run Workout of the day 50 Push Presses 95/75# 100 Double Unders 3 Hand stand push ups Every round add 3 Hand stand push ups 5 Rounds for Time Cash out 30 Alternating pistols Rememeber the gym will be closed on Friday for (more…)

Workout On even minutes Push press 115/95# on odd minutes Squat Cleans 115/95# 14 Minutes Intermediate Push Press 95/65# Squat cleans 95/65# Scale push Press 65/45(bar or dumb bells) Squat cleans 65/45# For Fun Heavy FRAN 21-15-9 Thrusters 155/105# Pull ups WEIGHTED 20# VEST

Warm up Toe touches 50 Double unders Lunges 10x100M sprints keep splits between 3-5 seconds ** Penalty for not making time is 10 burpees Workout 1 Wall Climb 1 Wall Ball 200M run 2 Wall Climb 2 Wall Balls 200M run 3 Wall Climbs 3 Wall balls 200M run Keep Climbing for 17 Minutes!!! Your (more…)

Warm up 10 squats (3 sec hold) 1 minute hang from pull up rig 1 minute hollow rock 2 rounds NFT Strength / Skill OHS 5 Rep max Start with 50% 1RM Workout “Black Mamba” 15 Kettle Bell Swings 70/53# 15 Burpees 15 Box Jumps 15 Squat cleans 135/95# 9 Minute AMRAP Cool down

Strength / Skill Front Squat 3 rep max start of with 75% 1RM and work your way up Workout of the Day 8 Minute LADDER Thrusters 115/95 Chest to bar 3.6.9.12…etc. In between each round you will run 200M run Cool Down Please email info@crossfitbeyondlimits.com if you are attending TBM so we can try and (more…)

Warm up 200M Run 10 Supermans 10 Double unders 10 Thrusters with bar unloaded 2 RNFT 5 Min EMOM Snatches 115/75# Then 9 Minute AMRAP 21-15-9 Deadlifts Pull Ups Cool Down!

Warm up 200M run Toe Touches Lunge and Stretch 10 Dumb bell squat cleans 1RFT Mobility 10 Burpees 20 Squat Cleans 135/95# 12 Min AMRAP then.. 5 jerks EMOM 135/95# for 3 minutes Bar must stay in front rack never touching the ground Penalty for dropping the bar 800M run and 25 burpees Remember we (more…)

Warm up 400M run 25 Double Unders 10 Wall balls 10 KB Swings 1 RNFT W.O.D CrossFit Total Press Dead Lift Squat With this workout you will find you 1 rep max for these lifts and add them up and that will be your CrossFit total. Below is a chart you can compare your scores (more…)

Warm up 200M run 25 Double Unders 3RNFT Stretch with Coach 2 sets of 10 Power Snatches from high hang done as a group W.O.D 3 RFT 5 Box Jumps @ 24/36 10 Power Cleans from the hang @ 95/115# 15 2 for 1 wall balls @ 14/20 200M run Cool Down Who is your (more…)

Warm up 5 strict pull ups Lunge 40M 10 air squats 1RNFT WOD 400M test time 3 minutes max double unders 2 min max handstand walks 1 minute max wall climbs Cool down

Warm up 10 good mornings (bar) 10 supermans 10 hamstring curls 3RNFT WOD 21-15-9 Push press Kettle bell swings Cool down

” Pistol up” Warm up 10 dislocates 10 over head squats with PVC 10 strict push ups 400M jog 1RNFT WOD 3 muscle ups 10 alt pistols 50 double unders 5RFT Cool down

Strength / Skill Snatch pulls 3-3-3 Power snatch 3-3-3 Snatch balance 3-3-3 After complete practice snatching stay with comfortable weight

Warm up 200M run Reach and touch Lunge and kick WOD 30 box jumps 60 ground to over head 45# plate 90 Air squats 1200M run For time Cool down

Yoga at 8AM WOD a surprise as usual! If you have not seen the box shirts check out Facebook last day to pre order is next Friday! See you tomorrow!!

Warm up 2 Rounds not for time 200M Run 10 Pull ups 50 Double Unders WOD There will now be 3 different WODs for 3 different levels. Coach will let you know which you will do! RxD 10-9-8-7-6-5-4-3-2-1 Over Head Squats 135/95# 200M Sprint Intermediate Over head squats 95/65# 200M Sprints Beginner Bar unloaded or (more…)

Warm up 200M sprint 10 Kettle bell swings Lunge door to door 10 Sit ups 3RNFT Strength 1-1-1-3-3-5 Back Squat Find Max rep by 5

Warm up 200M run 10 Squats 10 supermans WOD 20:00 AMRAP 10 squat 1 burpee Add 5 Burpees every round you climb Every multiples of 5 on the clock you do 10 pistols Bring you extra dress blue pin in!!

Warm up 200m run 10 wall balls 5 burpees 3 rnft Mobility Shoulders Legs WOD (Benchmark) “Diane” 21-15-9 Deadlifts Handstand push ups Then Skill Muscle up

100 Double unders 50 wall balls 80 double unders 40 wall balls 60 double unders 30 wall balls 50 double unders Cash out 25 Burpees What is your weakness in the box?

10 x 100m sprints 6RFT 200M run with slam ball 8 2 for 1 slam balls 8 alt pistols 8 hand stand push ups 8 hollow rock to superman

Minute Marker Pull ups Burpees Perform as many reps as possible in a given minute Then “Kalsu” 100 Thrusters for time 135# Every minute on the minute perform 5 Burpees find a weight very challenging if you can’t do RxD! 30:00 time cap

This WOD is dedicated to Demla & Aj who have been married for 14 wonderful years and have 3 beautiful angels. 3 Rounds for time 200M Sprint 14 Double unders 14 Push Ups 14 Air Squats 14 Kettle bell swings 53/60 14 box jumps 20/24 Congratulations!!! Happy Anniversary!!!

21 Thrusters 42 Burpees 15 Thrusters 30 Burpees 9 Thrusters 18 Burpess Then.. 30 Hang snatches from the high position Sign up for these events and give it a shot!! http://southwestfitnessthrowdown.com/ http://www.oktoberfestobliteration.com/ PLEASE Check YOUR ACCOUNT IF YOU ARE NOT UP TO DATE BY WEDNESDAY YOU WILL BE CHARGED LATE FEES! 3.2.1.Go!!

800M Run 5 Chest to bar Pull ups 10 Burpees 15 Dead lifts 225/315 20 Minutes As Many Rounds as Possible Dan E “Snatch-strap Dan” is doing a Olympic Tri this Sunday in Georgetown if you want to go support him!! There are a lot of competitions coming up so start pushing hard. REMEMBER::: For (more…)

Warm up 100 Double Unders! Must attempt 200M run WOD Buy in 50 Wall Balls 3RFT 25 Ring dips 25 Double Unders 50 HR push ups Cash out 75 Slam balls

21-15-9-5 Kettle Bell swings 70/53# Pull ups 12 Minute Cap If you finish the workout you will perform Burpees for remaining minutes! When you reach ten Burpees you will sprint 200m. Score: the way you score this is 1 point for finishing the 21-15-9-5 and every set of ten Burpees completed is 1 point. If (more…)

“Fiddy” 50 Thrusters for time! 65/95# This WOD is scored for time! Every time you put the barbell down you have to run to the sign and touch the post! That is the penalty which will of course add time! So the key is to go unbroken as long as possible!

Snatch 95/115 5 Minutes on the minute every minute 3 snatches W.O.D 12 Minutes 10 Box Jumps 10 Burpees 10 Wall Balls 10 Pull ups Post rounds to Facebook page!

8 AM Yoga 9-11 am W.O.D 50 Air Squats 400M run 50 box Jumps 400m run 50 Kettle Bell swings 400M run 50 mountain Climbers 400M run 50 OHS with plates

7 Minute AMRAP 10 Squats 10 Tuck Jumps 10 Toes to bar then… 7 Minute AMRAP 5 Burpees 5 Box Jumps 5 Push Press 45/95 then…. 7 Minute AMRAP 10 KB Swings 10 Lunges 10 Hand release push ups Scored: Total rounds all together!

5 Minutes on the minute every minute Squats Cleans at 85% of 1RM Squat CLean W.O.D 21-15-9 “Friane” Deadlifts Pulls 2 Girls on one!

Snatch Today we will go for it all! Break a PR or establish one! W.O.D “Isabel” Snatch 30 Reps for time!

Warm up 200M run DROM Arm rotations work all the joints to the ankles Skill Rope Climb 15 Minutes TOP! W.O.D 1 Minute stations Row (Calories) Thrusters 135/95# Sumo Dead lift high pulls (Kettle Bell) 70/53# Handstand Holds (work on hollow body and shoulder touches) Over head squats with wall balls 20/14# Just like FGB (more…)

7 Box Jumps 24/30 7 Kettle bell swings 53/70# 7 Slam balls 15# 50 Double Unders 200m sprint 6 Rounds for time

Snatch 1-1-1-1-1-1-1-1-1-1 Establish a max Today is a straight strength day only! So bring your Olys in!!!

Strength Back Squat 3-1-1 Start at 75% 1RM establish a 5 rep max! Be smart on selecting weight! W.O.D 10 Pull ups 10 Squat Cleans thrusters with dumb bell 35/50# 10 Box Jumps 7 RFT

Even minutes do Thrusters 135/95# Odd minutes do power snatches 135/95# 16 Minute Score is how many reps you complete

Strength Press (Strict) 5-3-1-1-1-1 10 Minute Cap work together! W.o.D Buy in 100 Air Squats 20 single leg jump ropes Switch to other leg when complete 20 Double Unders (3 for 1) 20 Box Jumps 20 Kettle Bell Swings 20 Air Squats 20 Burpees 20 weighted Lunges with 15#s When you complete your lunges work (more…)

Warm up 2 Minute Double Unders 200M Sprint W.O.D 21-15-9 Sit ups Ground to over head Burpees 10/20K Then.. 9-6-3 Kettle Bell 35/53 Pull ups For time  

“Don’t cry” 15 Kettle Bell Swings 55/70# 100m Broad Jump Burpees (Burpee then jump as far as you can work your way to Smoothie D’s) 100M sprint (This would be your sprint back) 21 Dead lifts 135/185# 15 Minute AMRAP

Press 2-2-2-1-1 Start at 80% 1RM If you do not have one set a damn PR 12-10-8-6-4-2 Thrusters (Back & Front) 2-4-6-8-10-12Log Out Box Jumps 24/30 In between rounds do 20 Double Unders 20:00 Cap   “Quit your bitching and do it!”

15 Jumping Lunges 400M Sprint 15 Ground to Over head 65/95 6RFT  

Dead lift 1-1-1-1-1-1-1 Start with 85% 1RM and climb!   21-15-9 Thrusters 65/95# Wall Balls 14/20# Pull Ups   Remember no afternoon classes Friday we will be at the box watching the Games so stop in and hang out!  

W.O.D 12 Min AMRAP Buy in Front Squats 75/95# total squats is your age 10 AB Mats 2 Wall Climbs 15 SDHP with kettle bells 53/70 There will be no afternoon classes Friday due to the games. There will only be a 5AM and 9AM. You are more than welcome to hang out at the (more…)

8AM Yoga with Clare   W.O.D Get as far as you can in 10 Minutes 1 Thruster 75/95# 200M run w/DB 35#/50# 2 Thrusters 75/95# 200M run w/DB 3 Thrusters 75/95# 200M run w/DB work your way as far as you can within 10 Minutes your score is as far as you get!    

8 Rounds for time 200M run 11 Dumb bell burpee dead lifts     U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds (more…)

Happy 4th of July to all you CrossFitters! Thank a service member today!!!   —-9AM Only—- “Danny” <—– Click and read! 30 Box Jumps @ 24″ 20 115# Push Press 30 Pull ups Max rounds in 20:00 Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along (more…)

100 Air Squats 90 push ups 80 mountain climbers 70 KB swings 35/53 60 double unders 50 Ab mat sit ups For time!  In between each set do 5 burpees Time cap 20:00 Bonus if you get done and want additional points run a 800M under 4 minutes to get 10 points added to your (more…)

Front Squats 3-3-3 Establish 1RM 20 Box Jumps 20/24 20 Pull ups 20 HSPUs 75 Double Unders Cash out 200M Sprint If you finish your time is your score if not you will count total reps completed 9 Minute Cap ; REMEMBER THERE WILL ONLY BE A 9AM CLASS ON JULY 4TH… HAVE A GREAT (more…)

OHS Skill Work 7 Minutes to get as far as you can! If you finish then your time is your score. GOOD LUCK 200M Run 7 KettleBell Swings 7 Thrusters 75/95 7 Back Squats 75/95 7 SDHPs 75/95 7 Dead Lifts 75/95 7 Ground to over head 75/95 7 Burpees  

10 Min AMRAP 5 weighted lunges (20k/10k) 5 SDHP (60/53) 200 m sprint   Then…   75 squats for time

15 minutes Over head squat work on form not weight! 8 Minute AMRAP 15 KB Goblet squats 35/55 15 KB snatches per arm 400M run 15 Snatches 15 Goblets Squats then…. 5 Minute AMRAP Wall balls

800M run 10 Pull ups 10 Thrusters 95/65 3RFT Shirts are in buy yours $25.00 hurry before they sell out again!   Congrats to Mike on graduating Ranger School!! See you in the gym buddy!

Buy In 43 squats 23 kettle bell swings 35/53 23 kettle bell thrusters 23 sumo deadlift high pulls 23 burpees Buy Out 43 squats 5 rounds for time   This WOD is dedicated to Micah Shockley, co-owner and trainer of CrossFit FCH in Dallas, Texas. He is leaving us to join his family in Dallas. (more…)

Warm up Jog 400M 10 Air Squats 10 Tuck Jumps 5 burpees Minute Marker 1 minute Double unders 1 minute box jumps W.O.D 15-9-6 Burpees Kettle Bell Swings Then 9-6-3 Back Thrusters 65/95# Toes To bar ; Competition You will never find your weakness training half ass! You need to find people harder, faster and (more…)

Warm up 50 Double Unders If you do not know how to do them yet work on them W.O.D 3 Squat Cleans 135/95# 5 Push Press 135/95# 7 Bar facing burpees 6 Minute Amrap Minute Markers max rep pull ups in a minute max rep KB swing in a minute

Warm up Everret warm up Skill Snatch 10 Minutes 3-3-3 W.O.D 100 Squats 100 Double Unders 75 Sit ups 75 Double Unders 50 Box Jumps 20/24 50 Double Unders 25 Burpees 25 Double Unders For Time……

Good job to all the athletes that threw down at the CrossFit for Hope. Warm up Mobility Jog 400M Skill Work on double unders & Kipping Pull ups 10 Minutes CAP Link for Pull ups & Double Unders     W.O.D 10 Minute AMRAP 10 2 for 1 wall balls 10 Pull ups 200M Sprint then…. (more…)

Good job to all the athletes that threw down at the CrossFit for Hope. Warm up Mobility Jog 400M Skill Work on double unders & Kipping Pull ups 10 Minutes CAP Link for Pull ups & Double Unders     W.O.D 10 Minute AMRAP 10 2 for 1 wall balls 10 Pull ups 200M Sprint then…. (more…)

400M run 25 Push Ups 400M run 10 tuck jump burpees 400m run 5 Pistols per leg 400M run Rest 2 minutes   Max Burpees in 1 Minutes

6/14/12 3 RFT 200 m run 15 KB Snatches (35/53) 200 m backwards run 15 KB push presses (35/53)

Run 400M KB swing 35/60 Partner 1 will run 400 M while partner 2 Swings Accumulate as many swings as you can while partner runs 400M and then switch for 1 mile. Switch with your partner every 400M For reps Then….. 100 alternating box jumps 50 Handstand push ups between both partners For time

100 Back Squats 95# 50  Thrusters 45# 25 Burpees For Time    

Mobility Shoulder mobility Squat mobility 3 minutes per Buy in 400M Sprint 50-40-30-20-10 Wall Balls KB Swings Cash out 400M Sprint 1 Week till “HOPE” Get signed up and please donate last week to do it.

10 Deadlifts 135 / 95 10 Squats Cleans 135/95 10 Front Squats 135/ 95 10 Thrusters 135/95 Must complete in 5 minutes Penalty is 25 Burpees then…. 15 Air Squats 15 Box Jumps 15 up/downs 7RFT

Alright we all know that we will be in the CrossFit for HOPE on June 16th. So lets get ready! There will be no 9AM Class today! Power Snatch 65#/75# 3-3-3 5RFT 10 Box Jumps 20/24 10 Chest to bars 10 Burpees 10 Thrusters 65#/75# Do not forget to donate for the Scott and White (more…)

Pull ups Burpees Box Jumps Every Minute on the minute do 1, the second minute do 2, the third minute do 3. etc……. 15 Minutes   Happy Birthday to Arianna! If you did got get a chance Marcus left to bigger and better things in Ft. Lewis, WA. Wish him luck! There will also be (more…)

Warm Up 200 M Run 15 Prisoner Sqts 5 Burpees 2 Rounds not for time WOD Buy In – 30 Squats 9 Overhead squats 65/95 3 Wall climbs 15 Wall balls 15 Minute AMRAP

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   No classes this Sat. Manda May is having some athletes (more…)

Strength Press 5 on the minute every minute for 5 minutes  1/2 bodyweight WOD “Cindy” 5- Pull ups 10- push ups 15- squats As many rounds as possible in 20:00    

  10 Power cleans 95/135 10 Bar facing burpees 200M run 5RFT   CFBL Kids 3 Cleans (PVC)  and 3 box jumps (Bumpers) on the minute every minute for 10 minutes If you know Sheila Maldanado she attends the 9AM class, she was diagnosed with Breast cancer a couple of weeks ago. She BEAT IT!! (more…)

Warm up 2 RNFT 200M Jog 2 Minute Double Unders 10 Kipping pull ups Dead lifts 3-3-3 WOD 10RFT 5-Push Press ( Dumb Bells) 35/50 5- Wall Balls ( 2 for 1) 14/20 5- Jump Squats Post to Beyond the White board ….Notice on our website the Beyond The Whiteboard is on the main page (more…)

1 mile run 100 Pull ups 200 Push ups 300 Squats 1 mile run   Pot time to Beyond the whiteboard   HAPPY BIRTHDAY Coach LULU!!

Strength Front Squat 3-3-3 …Increase load every set Skill Rope Climb ( tube socks) Post Loads on Whiteboard Met-Con 6 Minute Time cap 50 – Double Unders ( 4x if doing singles) 40 – Box Jumps 30 – Burpees 20- Pull ups 10 – unbroken Squats Clean Thrusters 65/95 Score is total rep count if (more…)

25 Ab mats 25 Hand release push ups 200M Sprint 10Minute AMRAP then… 25 SDHP 35/60 25 Alternating push ups 200M sprint 5 Minute AMRAP  

6 up downs 12 goblet squats 53/70 18 pistols per leg 3 power snatches per round 95/135 4RFT      

20 Minutes 10 sec rest in between sets 10 Dead lifts 185/275# As many  Double Unders as you can on for remaining of the minute Score is total Double unders and successful DL ‘s If you do not complete your 10 of each 5 burpees per round not completes Double unders will be 3x if (more…)

800m Run w/#20 med ball buy-in 100 WB 20# 90 Push ups 80 DU’s 70 Pull ups 60 Walking Lunges 50 Box Jumps 30″ box 40 Knees to Elbows 30 HSPU 20 Burpee to Box Jump 30″ box 10 Wall Walks

3 Sled pushes 180#/135# NFT 7 Min AMRAP 3 tire burpees 3 Hand stand push ups 3 elevated push ups on wall ball Post times on Beyond the Whiteboard CFBL Athletes please donate to the Scott and White Childrens hospital for our box… Push this out to your family and friends..  

WOD 17 min AMRAP 1-push up 2-squat 3-burpee   each round multiply by two so round 2 will be 2 push ups 4 squats and 6 burpees

WOD 4RFT 50 Air Squats 7 KB Swings 53/70 200M run with Med ball and KB (Med ball 20/14) Every time you stop to rest or for any reason 10 tuck jumps. Every time you drop it from your first drop add 10 more tuck jumps in place.

200M Sprint 15 OH Lunges 95/65 15 Box Jumps 5 Rounds for Time….  

WOD Squat Clean thruster 135/95 Hand Stand Push up (head must touch AB mat) You will start with 1 per and work your way up a ladder. So your first round will be 1 of each then 2 of each and so on. 10 RFT

18 Min AMRAP ( As many rounds as possible) Run 200M Overhead squats 45/65 SDHP KBs 53 / 70 You will perform 2 OHS’s and 2 SDHP’s then run. On your next round you will perform 4, 6, 8 etc….So every round you will go up two! Your score will be the last completed full (more…)

Snatch 1-1-1-1-1-1-1   WOD Tabata Squats Push Up Superman

Snatch 1-1-1-1-1-1-1   WOD 50 Box jump burpees for time

3 Rounds 12 Pull ups 24 Hand stand push ups then 2 Rounds 12 Dead Lifts 225/315# 24 Box Jumps 20/24 then 1 round 25 Toes to Bar 50 Double unders   Get as far as you can in 15 Minutes. If you  finish your score is your time. If not your score will be (more…)

5 Wall balls 14/20 5 Box Jumps 20/24 5 Burpees 5  Kettle Bell swings 5 Ground to overhead 65 / 95 5 rounds with a 2 minute rest in between rounds Score total time Do not forget the new schedule starts tomorrow . Monday CrossFit Kids is ages 5-12.  

WOD Buy in 800M Run 8 Rounds 8 Pull ups 8 Push Jerks (35/50#) 8 Pistols Cash out 800M run For time….. Here are the winners…. Paleo Challenge Points winners Elizabeth Wright Coach Laura Snell Before and After Jamie Murphy Angela Brallier 80′s Day winners Fastest WOD time : Angela Brallier ( 1/2 month off (more…)

Strength Deadlift 5-5-5-5-5 WOD 8 Min AMRAP 4 SDHP 4 Squat 4 Superman 4 KB Swing

WOD 12 min AMRAP buy in: 25 burpees 6 tuck jumps 6 ball slams 6 hand release push ups 200 m run with ball cash out: 25 burpees

Strength Back Squat 5-5-5 You will perform the back squat with a wide stance for hip work.   WOD 5 Box Jumps 5 Over head squats w/med ball 5 Toes to Bar 8 Minute AMRAP   The box will not have classes for the 9 AM the Wednesday (05-02-2012) and Friday (05-04-2012) Career day at (more…)

WOD Hang Burpees 135/95 You will perform hang cleans and a bar facing Burpee every 30 seconds. So example the first set will be one and then the 2nd set will be two and etc…. For 15 minutes of work. Score will be highest set performed. CFKids will start soon stay tuned! Waiting on our (more…)

WOD 14 Min AMRAP 4 Box Jumps 4 KB Swings 4 Wall Climbs

Dead Lift 1-1-1-1-1-1-1 1-1-1-1-1-1-1 Max effort – 1 Moblity Hip Back Please start donating! Make checks payable to McLane Children’s hospital Scott & White Let’s go!

WOD 11 Min AMRAP 5 Wall Balls 5 Burpees 5 Lateral Jumps

WOD 12 Min AMRAP 21-15-9 Thrusters (115/85) Pull Ups Push Ups

B/S 3-3-3-3-3 (make it heavy) 10 OHS 65/95 10 Press 65/95 10 HSPU’s 13 Minute AMRAP

Warm up 400M Run 25 Double Unders or 75 Singles 200M Run Backwards 10 Sec Hangs on the bar 3 sets WOD 5 KB Swings 35/53 5 KB Thrusters35/53 5 KB Snacthes35/53 4RFT  

“McGhee” 5-reps Dead lifts  275# 13 Push ups 9 Box Jumps 30 Minute Amrap 12:30 Meeting for CFKids parents! Open gym will be from 9-11:30 . Log your stuff on the whiteboard end reserve your class.

WOD 100 KB Swings 75 BJ’s 50 wall balls 25 handstand push ups 15 broad jump squats 10 Wall climbs 200 m buddy carry Cash out: 100 squats

WOD: Death by dips min 1—>1 dip min 2–>2 dips min 3–>3 dips continue until you can’t successfully complete a round   4/21/12 is our first annual 80′s WOD. Dress accordingly, failure to do so will result in burpees and other severe consequences to be determined by Coach B, Lulu, and Chad Money.

WOD: 3-6-9-12-15-18-Etc. Box Jumps Kettlebells Ab mats

First of ATHLETES will start using the online sign in roster. With the KIDS starting we need to keep accountability or you will not be able to WOD!! USE the schedule!!!!!!!!!!! Warm-Up 20 Double Unders 20 Lunges 20 Push ups ( Strict) 2RNFT Strength  Skill Deadlift 3-3-3-3-3 Use a weight that is heavy but you (more…)

Welcome back Coach B, congrats on your CrossFit Kids Cert! Warm up  10 Dip and Shrugs 10 Ring Rows 10 Ab mats 5 MIN AMRAP   WOD: 3 RFT 50 air squats 7 muscle ups or transitions; ring rows, shoot throughs, if you look good and have those down you will perform an assisted muscle (more…)

5AM class and 9AM classes today only!   CFBL WOD 4-6-2012 Warm up 15 thrusters with dumbells (30#/25#) 15 Wall Balls 15 Double Unders 3RFNFT “Fasi Chip” Sumo Dead lift high pulls w/KB (70#/53#) Tire Flips Kettle Bell swings (70#/53#) Slam Ball tuck jumps (15#) Hand release push ups 30-25-20-25-10-15-5-3 For Time! CF Football 4-6-2012 (more…)

13 Min AMRAP 9 KB Swings 9 Squats 9 Pistols (per leg)

14 Min AMRAP 5 ea Box Jumps Tuck Jumps Dumbell squats 400M run Inch worm Ball slams dumb bell press Ground to overhead Total rounds

Warm up 25 Double Unders 25 Squats 2RNFT WOD Part 1 Run 5K ( 12 Laps) then “Annie” 50-40-30-20-10 Double Unders Sit ups 25 Minute time cap Push hard to get to part 2 of the WOD… Remember pushing yourself Beyond your Limits is why you do this! First you have to find your limits (more…)

This is Benchmark week so lets go hard and see how you have improved. “Nancy” 400 Meter run 15 Overhead squats (95#/65#) 5RFT Tomorrow we welcome back Coach Chad and Coach Lulu! Going to be good to see Beast Mode Browne back in the BOX!!!    

Open gym 9-12 The following WOD will be from 9-1030 and Lumberjack will be done after the heats finish… See you tomorrow good luck to Coach Lulu and Chad at their level 1 cert at CrossFit Champions! See you guys Monday   For Time: Deadlift 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Squats 15 (more…)

25 Minute Climbing WOD Back Squats Tuck Jumps EX: on minute 3 do 3 back squats and three tuck jumps, minute 5 do 5

Run 1200M Skill work Farmers carry with 53#/60# Kettle bell in one hand and a 20KG / 10KG plate in the other 200M 7 Muscle up transitions 3 RFT

3 – Deadlifts 225/135# 3 – Box Jumps 20/24 18 Minute AMRAP For the minute you are on you will perform that amount of burpees. So if you are on round 7 when you complete your DL and BJ you will do 7 burpeees! Log your results on beyond the whiteboard!!!!   ALSO the Paleo (more…)

Press 5-5-5 80% at 1RM WOD: 2 for 1 wall balls wall climbs *in between each round run 2 laps (800m) around the buildings*

Congratulations to Kelli and Brandon Satterwhite on their 13 year Wedding Anniversary today…what better way to celebrate than your own personal WOD!   WOD: 3 RFT (if you don’t finish in less than 26 mins then do 100 burpees) 13  KB Swings per athletes 13 Pull ups per athlete 13 HSPU per athlete 13 Squat (more…)

Warm up with 5 minutes of something you SUCK at   WOD: 5 RFT 15 back squat (135/95) 15 KB swings 15 Air Squats 15 BJ’s   There will be no evening classes today and no weekend classes. We will be in Ft. Worth for the Crossfit Tour. See you Monday. 3-2-1 GO!

There will be no evening class on 3/23/12 or any weekend classes. We are heading  to Ft Worth for the Crossfit Tour!

“FRAN” 21-15-9 Thrusters Pull-Ups In between your rounds of “FRAN” you will execute 1 Round of “HELEN” “Helen” 400M Run 21 KB Swings 12 Pull ups Post your results at beyondthewhiteboard.com   Also Friday will be the last day to perform the 12.5 Open WOD. CrossFit Tour 2012 Stockyards, Fort Worth, Texas this weekend.

20 Min AMRAP   15 Toes to Bar 25 Ab Mat Sit ups Run 200m   Games Athletes….12.5…3, 2, 1 KICK SOME A$$!

15 Minute AMRAP 10 Box Jump 10 Box Jump Burpees   Minute marker 4 4 movements you suck at you will do 1 minute max rep ! See you tomorrow please be safe during all this crazy weather!

For Time… 15 Power snatches 4 Rounds of Cindy 15 Snatches 3 Rounds of Cindy 15 Snatches 2 Rounds of Cindy 15 Snatches 1 Round of Cindy 15 Snacthes Shirts will be ordered today!

We are closed…… We will be there for Games Athletes with Coach Laura. Good job to all the athletes that have been competing with the open and give it all everyday! Good job to all the athletes away from home (CFBL). Teresa is away due to school! One more WOD and lets see if we (more…)

Today we will be doing 12.4 CrossFit Centurion will be joining us. 150 Wall Balls ( Karen) 90 Double Unders if you do not perform double you will multiply by 5 30 Muscle ups If you do not perform muscle ups you will work transitions and pass throughs Games athletes will perform their workout at (more…)

12.4 open workout 150 Wall Balls 14/20# 90 Double Unders 30 Muscle ups 12 minute cap   Games athletes only

Deadlift 5×5 (135#/225#)   WOD 20 Pistols (10 each) 20 HRPU 20 Jumpsquats 20 Double Unders 20 Wall Balls 20 KB Swings 20 Box Jumps 3RFT   Do not forget your shirts!!!

400M Run 21 KB swings (1.5 pood) 12 Pull ups 3RFT http://www.crossfit.com/cf-info/faq.html Remember Friday deadline for shirts and discounted price. Bring $22.00 cash.

5 pullups 10 HSPU 15 Burpees 20:00 Minute Amrap   Games Athletes will run 1 mile and stretch for tomorrow 12.4 If you are late to a class you will perform 50 burpees to get in to the WOD. Also these are the WOD times….. 5AM 9AM 5PM 6PM 7PM (only on ramp) 7:30PM Be (more…)

This will be done just like Fight gone bad with 1 minute at each round with a total rep count. Sumo deadlift high-pull: 105#/ 75# Slam Balls. (Reps) Clean & Jerk: 105#/75# Row: calories (Calories) Snatch 105 #/75# REST   Games athletes will be taking a minimum of two days off before the games WOD. (more…)

tomorrow 9-1030 for games athletes…

“Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In between each round you will complete 25 Burpees! Games athletes will be doing the 12.3 WOD 3.2.1.Go! Coach Laura will be out for a week visiting family wish her a safe trip!

4 RFT Run 400m 15 SDHP (2P/1.5P) 10 one arm KB snatch (per arm) (35#/25#)   CrossFit Open 12.3 WOD 18 min AMRAP 15 BJ (24″/20″) 12 PP (115/75) 9 TTB   The box will be open on Saturday from 9-12 for Games athletes

50-40-30-20-10 Double unders Sit ups If your scaling double unders you will do 3 single for every double example 150 singles for 50 doubles. Sit ups will be done on a ab mat. Recover!!! See you all at the box! 3.2.1.Go     Coach WOD HERO “Desforges” Five rounds for time of: 225 pound Deadlift, (more…)

Tomorrow we will be open for games athletes only. The hours we will be there are from 10-12pm see you there

Hero WOD in honor of Navy SEAL Lt. Michael Murphy. This was one of his favorite workouts, he called it “body armor”  *If you have 20 pound weighted vest bring it!* WOD: For time 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

Helen 400M   Run 21  KB swings 53# 12 Pull ups 3RFT

WOD 7 Wall Balls 7 HR push ups 7 Squat Jumps 17 Minute AMRAP   Please bring in your donations today. We will be turning it in to Jessica Robertson @ FNHB Wednesday evening. Thanks to those of you who have donated it means the world to us for the support thanks. 3..2..1..GO!    

10 Deadlift 10  Supermans 10 pull ups 5RFT

Benchmark #1 Benchmarks are to test your overall fitness and see how far you have came. This might be your first time doing it so log it down and we will test it again… If you do not have your log book get one or download the my WOD app or write it down in (more…)

We will be at the gym between 9-10 open to athletes only doing the open. WOD 7 minutes of Burpees WOD 1 open 2012 Also remember to congratulate Cody E, and Jack Alley for winning first place at the 2012 metro dash! All the athletes that participated good job guys keep training for the unknown (more…)

4 Rounds for time 800M run 12 KB swings 12 up/downs   If you leave a WOD asking me or yourself is that it? You did not push yourself! You only get what you put in! So go HARD or go HOME! Kris also leaves today if you are going FB Kris for the location (more…)

20 min AMRAP 5-Pull ups 10 – Push ups 15 – Squats

Bring it on and leave it all on the floor of the box….    

50 Double Unders 15 Jump Squats 40 Double Unders 10 Jump Squats 30 Double Unders 05 Jump Squats 20 Double Unders 02 Jump Squats 10 Double Unders Finish a 800M run For Time……   12:30 Kris leaves today please be there thanks

Due to the OPEN this week I will not lad so much on everyone we will be light met-cons Todays WOD 5 Box Jumps 10 Squats 15 KB swings Remember form is all that matters. Form, Consistency, then INTENSITY. Do not get it twisted!!   Do not forget we will be joining Kris on his (more…)

This is a workout to send Kris off like a true family. So wear your best CrossFit gear! Feel free to go crazy! Not you Mike! Here it is it’s going to be a team WOD 2 man team one make one female Buy in – 100 Burpee pull ups 200M tire flips (you must (more…)

12 Kettlebell swings 12 HR push ups 12 Jump Squats 200M sprint 5 RFT If you can please donate for the kids. You can fill a backpack with food cans and bring it in or give money thanks! Coach

10 KB swings 53/79 RX 10 Jump Lunges alternate legs 100M sprint Burpee broad jumps back to start point 6 RFT Open prep WOD Franny 42-30-18 Thrusters 65/95 Pull ups if you have not done yet sign up and register at CrossFit games website Bring your new log book and start logging!!

No 9am today 50 Wall Balls 14/20 200M run 40 2 for 1 wall balls 200M run 50 HR push ups 200m run 40 WB push ups 200M run Athletes competing will be doing separate WODs in preparation for the OPEN. No I will not post it! It will always be a surprise and HARD! (more…)

2 minutes at each station for max effort Row for Calories damper on 10 Jump over box 20/24 2 for 1 wall balls KB swing 53/79 Double unders ( if you can perform just do singles) Burpees You will be scored just like Tabata! Remember no classes in the evening we will be in McAllen (more…)

Warm up 400M jog Box Warm up   WOD 5RFT 10 Presses 65/110 200M run 10 Wall Balls 14/20 200M run 10 Air Squats Finish with 50 Tuck Jumps and 50 Double Unders try not to scale!!! HARD and FAST FORM!!!!!!! ORDER your WOD books and start tracking your WODs and Foods and Goals!! Also (more…)

Strength Squat-3×5 add 5lbs from last week Press-3×5 add 2.5lbs from last week WOD 15min AMRAP 12-Front Squat RX-95/135 Scaled-95/65 12-Box-Jump RX-24/30 Scaled-20/24 12-SDL-HP Chosen Weight

20 Jump Squats (Hip must be below knee crease ) 15 Wall Climbs ( Chest must touch the wall) 10 HSPU’s 400 M Run 10 Lunges (knee must touch the ground) 15 HR push ups 20 Burpees (ensure you jump and clap and chest touches the ground) In between each round you will do 7 (more…)

WOD 1 15-12-9 OHS 135/95 Bar facing burpees WOD 2 10-1 OPT pull ups GTOH 50/35 dumbbells Box jump 30/24

400m Run 200m Run backwards 200m sprint 8 RFT

7 RFT 10 Box Jump Burpees 10 KB Snatches 10 Air Squats    

STRENGTH Squat 3×5 Press 3×5 -Weight will be challenging for all 3 sets but able to finish on your own.  Note weight for progression. WOD Broad Jumps- 10,8,6,4 Athletic Burpee- 10,8,6,4 HS Push-up- 10,8,6,4 SUPER SET 3.2.1.Go!

S/S Kipping Pull up Progression – 15 Minutes   Workout of the day 9 Power snatches from the high hang 9 burpees 9 overhead squats 12 Minute AMRAP ( As many rounds as possible) 3.2.1.Go!

40 Sumo Deadlift high pull 40 Kettlebell swings 200M run 30 SDHP 30 KB Swings 200M Run 20 SDHP 20 KB Swing 200M Run 10 SDHP 10KB Swings 25 Burpees!!!!!!!!!!!!! For Time

S/S Deadlift 65% – 5 75% – 3 85% – 1 Or PR if you have not set one… WOD 7 – Back Squat 7 – Supermans on AB MAT 7 – Pull Ups 9 Minute AMRAP   You guys are doing good on the Food Logs.. Keep in mind if I dont see it (more…)

5 OHS 5 KB Swings 200M Run 4 Rounds for time

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Come in and see…   Its ANGIE-ISH

21-18-14-10-5-3 Thrusters 135/95 KB Swings In between each round run 200 Meters 15 Minute time cap NOTE: If you do not finish you run 1 lap with a barbell so go fast or suck it up!! S/S OFF Due to Sat WOD is going to be brutal  

” Chip this” Sit up Jump squats 70-60-50-40-30-20-15-10-05 For time… Tabata Push ups (lowest repetition is your score) Post score to comment

10 Squats 10 HR push ups 10 up/downs 14:00 MIN AMRAP Every minute do 2 burpees

CFBL warm up S/S Deadlift Set PR if you don’t have one and be sure to put it on Coach’s white board and your log book! WOD 5 x 200 Sprints 5 Box Jumps 20/24 5 dead lifts 225/135 5 wall balls with one arm 15 Minute AMRAP

CFBL new warm up This will be our permanent warm up. Shoulder rotations small and big to the front and the rear Hip rotations : keep the circles big Toe 2 toe rotations Rocky Lunges Lunge and Reach Piggy on Skates S/S Back Squat 75%-5 85%-5 95%-1+ WOD 7 HSPUs 7 Power Snatches (heavy) 7 (more…)

Weekly warm up Skill: 2 Min – Ring Holds & Hollow position WOD: 1 Min On – 30 Sec Off Row Box WB KB TTB Paleo challenge and rules will be posted Monday morning and rules for the challenge ! So get your fish oil,paloed food list, and I hope you have a social network (more…)

WeeKly warm up 200m run backwards 10 Star Bursts 10 thrusters ( 5 in front/5 in back) 10 up/downs Every minute do 1 Burpee and 1 tuck jump For time! S/S Toes to bar 3x 15   Also no 9AM classes tomorrow! Good Job on the PRs!    

Weekly Warm up S/S Shoulder Press (strict) 5-5-5 @ 85% If you have not established a PR do it 15 minute CAP WOD 10 Squat Cleans 10 Presses 95/65 10 Burpees 12 Minutes AMRAP (as many rounds as possible)   Cool Down Mobility Lacrosse ball Remember bring your LOG books and Comment on the WODs! (more…)

Group Warm-up WOD: 200m Run 50 HR PU 50 KB 200m Run 40 HR PU 40 KB 200m Run 30 HR PU 30 KB 200m Run 20 HR PU 20 KB 200m Run 10 HR PU 10 KB 40 WB  

Group Warm-up S/S Kipping Pull ups (progression) Handstand holds x3 for 30 seconds WOD 11 Minute AMRAP 10 Inverted Burpees 10 Wall Climbs 10 KB thrusters each arm (20 total)

Group Warm-up S/S Ring pulls 5×3 WOD: 10 Minute AMRAP 5 BTN thrusters 95 / 65 5 strict push ups Every minute on the minute do a burpee tuck jump

Group Warm-Up S/S Off WOD Tabata (20 sec on 10 sec off) Pistols (4 rounds per leg) HR Push Ups Lunge to balance 200m run with wall ball Kb Jump squats Crunches 200m run with med ball 100 squats

Weekly Warm up 10 Lunges hold at the bottom for a sec 10 Strict Pull ups 10 wall sit ups hold for 30 sec WOD 42-30-18 Box jumps Wall balls Then 21-15-9 KB swing TTB S/S Deadlifts 5-5-5 85%

Group Warm Up WOD: “One Arm Bandit” 20 KB swings 10 ea. arm 10 Pull-ups 10 Lunges w/plate 50 (HR) push-ups 3 rounds for time        

‎”Twisted Twenty” 20 Hang Cleans 115/95 20 Bar Facing Burpees 20 Hand Stand Push ups *If you can’t do these Rx do HS attempts! End each round with 100 V ups 4 Rounds S/S Shoulder Press (Pr) 75%-5 85%-3 3.2.1.Go! If you aren’t going all the way, why go at all? Joe Namath

S/S 10×3 Kipping Pull ups 10×3 TTB work on technique WOD 5 Rounds @ 1 Minute per round x 2 3 Burpee Tuck Jumps Max rep Squats then 3 Laps 3..2..1..Go!

“Dirty 30″ 10 wall balls 10 up/downs 10 pull ups 20 minute AMRAP

Warm Up 25 Double Unders 400M run 50 Double Unders 400M Run 15 Thrusters Strength / Skill Dead lift 5- 65% 1RM 5-75% 1RM 5 – 85% 1RM WOD 20-16-8-4 Box Jumps SDHP In between each round complete 1 round of Cindy!!3.2.1….