Category: CrossFit The Woodlands

Run x 400m

Run x 400m

Run x 200m

Run x 200m

Rest 4-5 min inbetween runs

Bench press 4 x 20

Shoulder complex 2 x 10

“Upright row, front raise, lateral raise, rear delt raise, curl & press = 1 rep

Skull crushers 3 x 15

Today we are on your second cycle of the original workouts from the first week.  We had a week off because of Hurricane Ike but we are back on it.  Look forward to everyone getting stronger and breaking PR’s.  Don’t forget about the workout at Knox junior high this Sat. at 10a.m.  We will be doing some type of Met-con workout on the track.  Bring  a family member or friend so they can experience the SUFFERING ON SATURDAY WORKOUTS

High bar squat x 5rm

Step ups 3 x 20

Back ext. 3 x 20

Hey everyone we are back to our normal schedule.  It feels good to be back in the gym working out.  I know everyone has had so time off from training so lets all get back on track.  Remember to go to www.thecrossfitzone.com to log your results and daily workouts.  I can’t wait to see everyone.  We are also going to be at Knox Junior High this Sat. doing our 10a.m. workout on the track.  Bring a friend to suffer on Sat. 

Hope everyone made it though the hurricane o.k.  We are still out of power at the gym so the time will be

8a.m., 12p.m., 5p.m., and 6p.m. due to light issues.  Hope to see everyone soon and if you can’t make it up to the gym, start running or doing some type of exercise around the house. 

Tomorrow we will only be doing classes in the morning.  6, 7, and 8a.m. will be the only classes due to the great weather we will be having.  Everyone be safe during the hurricane. 

As many rounds in 20 min of:

Push up x 10

K.B.S.D.L.H.P. x 15

Jump rope x 50

This is the face of someone who is about to meet Mr. Pukie.  Funny how I warned everyone about the track day yet this face was seen all throughout the day.  Way to work hard guys.

Run x 400m

Run x 400m

Run x 200m

Run x 200m

Rest  4 min. inbetween each set

CrossFit The Woodlands is now a member of The Woodlands Chamber of Commerace

Bench press 4 x 20

Chin up 3 x 10

Shoulder complex 2 x 10

“upright row, front raise, lateral raise, rear delt raise, curl & press =1 rep”

Skull crushers 3 x 15

Melissa went 135lbs for 5 reps.  This is what hard work and dedication will get you.  I have no doubt that she is going to continue to get stronger and reach her fitness goals.  Good job M. EZ Keep it up

High bar squat x 5rm

Step ups 3 x 20

Back ext 3 x 20

5 rounds for time of:

Burpee/box jump x 10

K.B. swing x 20

Bear crawl 30ft x 2

5 rounds of:

Run x 200m

Rest 3min. in between each set.

As many rounds in 20 mins. of:

Pull up x 5

Push up x 10

Push press x 15

Box Squat 5 x 3rm

A1. Pull up 3 x 10

A2. Burpee 3 x 10

B1. B.B. step up 3 x 20

B2. Back ext. 3 x 20

5 rounds of:

Row x 500m x 60sec.

Burpee/pull up x 60sec.

Thruster x 60sec

Alt. lunge x 60sec.

Box jump x 60sec.

Rest x 60sec.

MONDAY SEPT. 1 @ 10A.M. WE WILL BE WORKING OUT

THIS WILL BE THE ONLY TIME ON MONDAY WE WILL BE WORKING OUT.