Wednesday August 18 2010 CrossFit The Woodlands WOD
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
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August 19, 2010 Wednesday August 18 2010 CrossFit The Woodlands WODTrap 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 August 18, 2010 Tuesday August 17 2010 CrossFit The Woodlands WODPress 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. August 17, 2010 Monday August 16 2010 CrossFit The Woodlands WODJavorik 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 August 16, 2010 CFTW represents at CrossFit Katys “Bring The Heat” Competition
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 August 13, 2010 Thursday August 12 2010 CrossFit The Woodlands WODGood 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 August 12, 2010 Wednesday August 11 2010 CrossFit The Woodlands WODBWSC 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 August 11, 2010 Tuesday August 10 2010 CrossFit The Woodlands WODWe 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 August 10, 2010 Monday August 9 2010 CrossFit The Woodlands WODLunge lunge lunge! Who’s bum is sore?! Trap Bar Dead Lift3 x 10 Walking lunge x 400m Tabata: MC Push up August 5, 2010 Wednesday August 5 2010 CrossFit The Woodlands WODThis 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. August 4, 2010 Tuesday August 3 2010 CrossFit The Woodlands WODOHHH 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 |
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