Trap bar dead lift 3 x 15

A1.  Weighted overhead step up 3 x 20

A2.  Dip 3 x 10

B1.  KB snatch 3 x 10 

B2.  Weighted burpee 3 x 10

Push up plank 3 x 30

Press 3 x 8

Inverted row 3 x 10

AMRAP in 10 min:

KB swings

Push up

Start at 1 ea., increase reps by 1 ea. time.

Javorik Complex x 3:

1.  Upright row x 6

2.  High pull snatch x 6

3.  Behind neck thruster x 6

4.  Good morning x 6

5.  Bent row x 6

Explosive step up 5 x 5 ea. leg

OH squat 3 x 8

4 Rounds:

Burpee/ Low bar prowler

Run x 400m

Pull up x 15

Scott Wells doing the first workout at CrossFit Katy’s “Bring The Heat Competition”  He came in first with a time of 5:57.  On the second workout he also came in first and his time was 7:31.  He was the overall winner in the mens standard division.

Chelsea Estes claimed 3rd place in the womens standard.  Chelsea killed the first workout and had the fastest time.  The top three girls were seperated by a mere 10 seconds.  There was alot of competition and Chelsea really stepped up to the plate.  Good job Chelsea, we’re proud of you.

Brad Overstreet and Shawn Peet competed in the mens scaled division and represented for CFTW.  This was their first time to compete and Brad claimed 5th place and Shawn claimed 6th. 

4 rounds for time of:

Row x 250m

Box jump x 12 on a 24″ box

Deadlift x 8 @ 245lbs

Good luck Scott, Chelsea, Brad, and Shawn!  If you’d like to follow us to the CrossFit Katy competition tomorrow morning, we’ll be leaving our gym by 8:30am!  The first WOD starts at 10am.  Contact us if you have any questions, otherwise here’s to another great week!  Have a fun and active weekend.

A1.  Chin up 3 x 10

A2.  BB Bent row 3 x 10

5 Rounds:

Burpee- jump bar hold x 10

Row x 300m

Pistols x 5 ea. leg

Ab roll out x 10

BWSC x 3:

squat x 20

step up x 20

lunge x 20

squat jump x 10

5 Rounds for time:

Turkish get up x 5 ea. arm

KB run x 200m

American KB swing x 20

We have been getting very busy.  People are starting to talk to others about the great results they are seeing in our programs.  Come in for a FREE trail session and experience why everyone is calling CrossFit the best workout there is. 

I’m going to be launching my new website called

LIFT STRONG RUN FAST

check it out here at www.liftstrongrunfast.com it’s under construction but there will be more content on there shortly.

John O’Hara was recognized in the Houston Chronicle; he has been named North America sales manager in the Houston office of Red Spider.  Congratulations!

Bench 3 x 20

Rungs and Ladders 1 -10

Lunge lunge lunge!  Who’s bum is sore?!

Trap Bar Dead Lift3 x 10

Walking lunge x 400m

Tabata:

MC

Push up

This Saturday starting at 8am at the gym we’re having a free seminar featuring our very own Scott Wells,  Dr. Chase Banks, and My Fit Foods.  Please feel encouraged to join us in learning about fitness, nutrition, and wellness!

Death loop

5 Rounds:

Wall ball x 60 sec.

KBSDLHP x 60 sec.

Box jump x 60 sec.

Push press x 60 sec.

Row x 60 sec.

Rest x 60 sec.

OHHH looky look…that’s right, a hill is being built!  You know what that means?  Lunge up, broad jump up, leap frog up, backwards run up…prowler up??  The possibilities are ENDLESS!  Check out the progress when you come to train.

Burpee x 50 for time

A1.  Dumbell press 3 x 10

A2.  Chin up 3 x 10

B1.  Weighted push up 3 x 20

B2. KB Bent row 3 x 10

C1.  Dip 3 x 12

C2.  Upright row 3 x 10

Burpee x 50 for time