Archive for: July 2008

Hwoarang goes for a personal record in the 500m row

5 rounds for time of:

D.L. x 15

Run x 200m

Press x 15

Check out our brand new floor mat. 

For time:

Wall ball x 100

Push up x 100

Box jump x 100

K.B.S.D.L.H.P. x 100

Adam gives Scott his seal of approval after Scott lets us see what he had for lunch.  Great job Scott, hope to see you back soon buddy.  I have to give it to you, I was hotter than hell out there today.  Way to give it your all.

3 rounds for time of:

Run x 800m

Push up progression x 5

Walking lunge x 30

*On the push up prog. you will do a burpee with the push up but with out the jump.  The next one you will do 2 push ups and so on until you get to 5.  When you get to 5 you will start going back down 4, 3, 2, 1.*

As many rounds in 20 min of:

Plate swing x 10

O.H. plate squat x 10

Burpee x 10

Deadlift 3 x 10

A1. Press 3 x 12

A2. Bulgarian split squat 3 x 10 each leg

B1. Inverted row 3 x 10-12

B2. GHD sit up 3 x 20

M.C. x 2min

3 rounds for time of:

K.B. swing x 40

K.B. step up x 40

Run x 400m

Pruiet is the latest member to get a free shirt.  Way to work Pruiet, keep training hard!

For time:

Thrusters x 2, 4, 6, 8, 10, 12, 14, 16, 18, 20

Pull ups x 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Note: Do two thrusters then do 20 pull ups.  Do four thrusters then do 18 pull ups and so on.

3 B’s

30 reps of

Ball slam

Bear crawl “15 ft.”

Burpee

followed by 20 reps of each and end with 10 reps of each for time.

For time:

Alt. D.B. snatch x 40

Push up x 50

Alt. D.B. snatch x 30

Push up x 75

Alt. D.B. snath x 20

Push up x 100

Run 1 mile

Today we headed to Northshore park and did a modified version of fight gone bad.  Much thanks to everyone who came out and tackled the W.O.D.

3 rounds for time of:

Run x 400m

Wall ball x 30

Walking lunges x 30

***FREE WORKOUT Sat. July 19th @ 10a.m. @ Northshore Park***

Everyone bring a friend.  We are going to be working out at Northshore Park off Lake Woodlands Dr. 

Bench Press 5 x 5rm

A1. Inc. D.B. press 3 x 15

A2. D.B. row 3 x 12

B1. Thrusters 2 x 20

B2. Burpee/ pull up 2 x 10

C1. Alt. lunge 3 x 20

C2. Dips 3 x 10

10 rounds for time of:

Burpee+ 1 squat thrust x 8

Pull ups x 10

Rev. lunge x 10

Look for our write up in THE WOODLANDS VILLAGER this Thursday when the new issue comes out. 

Today was another great day at CrossFit The Woodlands.  We got several new kids that signed up because they saw how their friends got impressive results in such a short time.  The current members were excited to see the online article that the Woodlands Villager wrote about us and best of all, they were all extremely motivated to come in and workout with each other.  It’s an atmosphere that I can’t explain.  Keep up the hard work everyone!  I’m extrememly excited to go to work each and everyday becuase I know the positive attitude everyone gives radiates to each and every one of us.

As many rounds in 20 min. of:

 Front squat x 10

K.B. swing x 15

Run x 200m

The Woodlands Villager has did a write up on us.  We are excited to get our name out there in the community.  Follow this link to see the online write up.  The official story should be coming out in the next issue of the Villager. 

http://www.hcnonline.com/site/news.cfm?newsid=19834772&BRD=1574&PAG=461&dept_id=532535&rfi=6

David is our second member to recieve a free shirt.  He is a trooper and even went a second time but we were not able to capture that one.  Good job David, you are on your way to kick ass results.   

5 rounds for time of:

Ball slams x 20

Push press x 15

Pull ups x 10