Category: CrossFit The Woodlands

 As many rounds in 20 min. of:

M.B. clean and slam x 5

O.H. alt. lunge x 10

Push up x 15

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Do as many rounds in 20 min. of: 

Front squat x 5

D.B. thruster x10

K.B. swing x 15

For time: 

 Run 400m inbetween each exercise and end with a 400m run

Wall ball x 30

Knees to elbow x 30

Back ext. x 30

Burpee x 30

Pull up x 30

Thruster x 30

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A1. Tire flip 3 x8

A2. Dips 3 x 10

B1. Rice bag squat 3 x 12

B2. K.B. snatch 3 x 8 each arm

2 rounds for time of:

Squat x 100

Push up x 75

Deadlift x 50

Pull up x 25

Adam was the only one to finish the workout completing all 20 rounds.  Good job Adam.  Keep up the hard work. 

Do one round on the min. for 20 min. 

Burpee x 5

K.B.D.L.H.P x 10

5 rounds for time of:

O.H. Med ball run x 200m

K.B. swing x 25

Sprinter sit up x 20

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Do each exercise for 2 min. each 

Row

Box jump

K.B. swing

Push press

Run

Burpee

Jump rope

Ball slam

[singlepic=989,160,120,,left][singlepic=991,160,120,,left][singlepic=992,160,120,,left] 

As many rounds in 20 min. of:

Pull up x 5

Ball slam x 10

Box jump x 15

8 rounds for time of:

K.B. mutant maker x 10

Jump rope x 100

Burpee x 10

Kettlebell mutant makers is a K.B. squat clean with a K.B. thruster done right after the squat clean.

4 rounds for time of:

Thrusters x 10

Burpee x 15

Run x 400m

Pull up x 10

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Inc. D.B. press 5 x 15

Bent row 3 x 10

A1. Upright row 3 x 10

A2. B.B. curl 3 x 20

Look at that form.  Andrew is one of our kids that has been training for about two months.  I can’t start to tell you the improvement this kids is seeing.  He is extremely diligent with his work ethic and is excited to learn everytime he comes into the gym.  His fitness and confidence has improved greatly and I’m excited to have him as a student of mine.  Keep up the hard work Andrew. 

Deadlift x 3rm

Bulgarian split squat 3 x 10

Alt. lunge 3 x 20

We will be working out at southshore park at 10a.m. tomorrow “Oct. 4″  Bring a friend or family member.  Everyone is welcome.

The park it located right off  Woodlands Parkway.  It’s the one where the Dragon is sticking out of the water.  You must drive past the park and park on shoulder of Woodlands Parkway. 

A1.  1 arm M.P 3 x 10

A2. Front squat 3 x 12

B1. Chin up 3 x 12

B2. R.D.L. 3 x10

Push ups x 50