Tuesday 6/28/16

Warm up:

800m run

then:

with an empty barbell

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 RDL

5 front squat

1:00 couch stretch each side

1:00 pigeon hold each side

Strength:

OTM 10:00

2 power clean at 70%

**Work on technique!!!

Conditioning:

4 rounds:

4 hspu

8 push jerk 135/95

12 box jump

Rest 2:00

3 rounds:

4 muscle up ( sub 8 ring dip)

8 power clean 135/95

12 slsu

****HOLIDAY SCHEDULE****

Saturday Regular Schedule. We will be doing a "Hero" workout.

Sunday Open gym 10-12

Monday July 4th Open gym 8-10 am

Our first yoga class will be Sunday at 10 am!

Monday 6/27/16

Warm up:

3 Rounds

100m run

10 good mornings

10 lunges with barbell

Strength:

Back Squat:

4 reps @ 70%

4 reps @ 75%

2 sets 4 reps 80%

Conditioning:

AMRAP 12:00

7 hang clean 135/95

7 bar facing burpee

7 ctb pullup

Scale weight as needed.

Scale pullups to kipping or ring row

Thursday 6/23/16

Strength:

5 sets

Push Press x 3 reps

Rest as needed

Build each set to a heavy triple.

Conditioning:

Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Presses (135/95 lbs)

9 pull ups

Monday 6/20/16

Warm up

3 rounds

10 lateral monster walks

10 good mornings

10 wall ball

Strength:

Front Squat

5 reps @ 65%

5 reps @ 75%

5 reps @ 80-85%

Conditioning:

"Black and Blue" CFNE

5 rounds

10 power cleans 135m/95w

10 burpees

Friday 6/17/16

** Don't forget Anniversary Happy Hour tonight 6pm

Red Rocks Canyon Grill

OTM 8:00

even 6 ttb

odd 1-3 Bar muscle up

Conditioning:

"Karen" meets "Grace"

For Time:

50 Wall Ball 20/14

10 Power clean and Jerk 135m/95w

50 wall ball

10 PC and jerk

50 wall ball

10 PC and jerk

Thursday 6/16/16

Warm up:

3 rounds (not for time)

4 pistols (2 each leg)

8 push ups

12 sit ups

Strength:

6 Sets

1 power snatch + 1 hang snatch

* Increase weight each set

Conditioning:

"Isabel"

For Time:

30 Power Snatch 135m/95w

Wednesday 6/15/16

** Reminder 1st Anniversary Happy Hour Friday 6/17/16

Red Rocks Canyon Grill, Southlake 6 pm **

Warm Up;

OTM 8:00

Even:5 burpee

Odd: 5 ctb pull up

Strength:

Press

Push Press

3x3

70%, 80%,85%

Conditioning:

"Diane"

21-15-9

Deadlift 225m/155w

HSPU

* Scale hspu to box

Tuesday 6/14/16

Strength :

Back Squat

5 reps @ 65%

5 reps @ 75%

5 reps @ 85%

Conditioning:

"Nancy"

5 rounds for time:

400m run

15 ohs 95/65

The Girls

Many have asked, “Why are the workouts named after Girls?” Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”

Monday 6/13/16
Warm up
OTM for 8
Even- 15 DU
Odd- 10 ring row
Strength
2x 1 power clean+1 hang squat clean+1 jerk increase weight
2x 1 power clean+1 hang squat clean+1 jerk increase weight
2x 1 power clean+1 hang squat clean+1 jerk increase weight
Metcon
"Fran"
21-15-9
Thruster 95/65
Pull ups

Saturday 6/11/16

Teams of 2

"Kelly"

5 rounds

400m run

30 Box Jumps 24/20

30 Wall Balls 20/14

Split the runs. P1 runs 200m then, P2 runs 200m.

Each partner will do all the reps each round, switching off when you want to.

Friday 6/10/16

10:00 rope climb work

Every 5:00 for 5 sets

400m run

10 pull-ups

20 slsu

Wednesday 6/8/16

Strength:

5X

A. 5-10 Strict pull uo

B. 10 Bent over row

Conditioning:

AMRAP 15:00

10 thruster 95/65

10 box jumps 24/20

6 ohs 95/65

6 pistols

Tuesday 6/7/16

Strength:

Press

3x4 @ 70%

3x2 @ 75%

1x max reps at 40%

Conditioning:

For Time

400m run

then

3 rounds

21-15-9

Double under

KB swings 53/35

then:

400m run

Monday, June 6

Strength:
Back Squat
3x3@75%
3x3@80%
2x2@85%
2x1@90%

Metcon:
For Time
30 clean and jerk 115/75
30 front squat 115/75
30 bar facing burpees 

Must use same weight for C and J and front squat

Saturday 6/4/16

Teams of 3

Partner 1 : 1000m row

Partner 2: 50 thrusters 45/35

Partner 3: 30 pullups

* Rotate once everyone completes their station

Friday 6/3/16

CF warm up

Strength:

Press

Set 1; 5 @ 60%

Set 2: 7 @70%

Sets 3-5: 5@75%

Conditioning:

For Time:

12-9-6-3

stoh 135/95

3-6-9-12

wall ball

* run 100yds between sets

Thursday 6/2/16

Warm up: (with empty barbell)

5 good mornings
5 back squat
5 lunges each leg
5 press
5 front squat
5 RDL

Strength:
OTM 6 minutes
5 back squats @ 60%

For Time:
2 rounds
20 kb swing 53/35
20 box jumps 24/20
Rest 1:00
2 rounds
20 power snatch 95/65
20 slsu
Rest 1:00
2 rounds
20 kb swing
20 box jump
20 power snatch
20 slsu