Archive for: March 2008

Run 5 K

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5 rounds for time of:

Run x 400m

Pull ups x 15

B.B. jumping squats x 15 @ 45lbs

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Conditioning:

Jump rope x 400

Run x 400m

Mountain climber x 400

Jumping jacks x 400

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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Conditioning:

Run 200m x 6

Rest 3 min inbetween

3 rounds for time

Squat x 10 @ 225lbs

Pull up x 20

Push up x 30

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Conditioning:

Jump rope x 1000

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

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Conditioning:

Bike 10 miles

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

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Conditioning:

Row 5000m

CrossFit The Woodlands is no longer offering training out of Elite Mixed Martial Arts on Rayford Rd.  We wish EMMA the very best in everything they do.  CrossFit The Woodlands will be back at the old location but will be new and improved. We have all new equipment and will be offering new classes.  Look for the new pictures of the gym on the website, they will be up soon.  We will continue be the absolute best fitness program there is.  Remember that people will often imitate, but can never duplicate.  So with that being said, lets start getting everyone in shape. 

 ”Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

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Conditioning:

Run 3 miles