Sunday, July 31, 2011

Monday 7-31-11

There is a new sheriff in town this month, so strap your boots.

12 min amrap

5 deadlifts RX'd Men 135 Women 95
10 push ups
15 k2c (knees to chest)

then pair up,

5x5 deadlifts work up to one rep max..

So when you get to the box warm up and start setting up for your deadlifts..

Thursday, July 28, 2011

Friday- 07.29.11 - WOD

5 RFT

KETTLE BELL SWINGS x 15
SIT-UPS x 15
WEIGHTED STEP-UPS x 15
200M FARMER CARRY

Fight Gone Bad 6 (FGB6)

Hey everyone,

I want to let you know that FBG6 is coming up. We are going to be participating with about 11 other boxes in San Antonio. We had our first meeting on the 26th to start the ball rolling. I can give you some of the details now. It will be held on September 17th. It is a competion, but also alot of fun. It is a great opportunity to meet athletes from other boxes. There will be food and drink at the event. The main purpose for FBG6 is to support the Wounded Warrior Project, Live Strong, and the CrossFit Foundation. The entry fee will get you a FGB6 t-shirt and will be your donation to the cause. Put the date on your calender and I will have more info to come. We will meet again on August 8th. If you want to know more, Carol Carew, Julie and Rob Schaffer, and Coach Brent participated in the event last year.
Just so you know, there will be a scaled version and the RX'd version of the workout. I will have more details..Think about!

Wednesday, July 27, 2011

Thursday - 7.28.11 - WOD

10RFT

5 POWER CLEANS (135#)
200M RUN

Tuesday, July 26, 2011

Wednesday- 07.27.11 - WOD

4RFT

400M RUN
20 WALL BALLS
20 PUSH-UPS

Monday, July 25, 2011

Tuesday- 07.26.11- WOD

4 RFT

OVER HEAD SQUAT x 12
KETTLE BELL SWING x 15
200M RUN

Sunday, July 24, 2011

Monday - 07.25.11 - WOD

10-9-8-7-6-5-4-3-2-1

FRONT SQUAT (135#)
CHEST-2-BAR PULL-UPS

Friday, July 22, 2011

Friday 7-22-11

20 min amrap

20. K2C. (knees to chest)
10. Deadlifts. Rx m 225. w 135
20. Lunge steps

Wednesday, July 20, 2011

Thursday - 7.21.11 - WOD

4RFT

10 PISTOLS EACH LEG
20 BOX JUMPS
10 DIPS
200M RUN

Tuesday, July 19, 2011

Wednesday- 07.20.11 - WOD

TEAM WOD

EVERYONE 1000M ROW

20 BOX JUMPS
20 PUSH-UPS
20 KB SWINGS
20 WALL BALLS
400M RUN

Tuesday- 07.19.11- WOD

3RFT

100' WALKING LUNGE
30 SIT UPS
15 KB SNATCH-EACH ARM

Monday, July 18, 2011

Sunday, July 17, 2011

Thursday, July 14, 2011

Friday- 07.15.11 - WOD

5 RFT

PULL-UP x 15
200M RUN
BACK EXT. x 20

Wednesday, July 13, 2011

Thursday - 7.14.11 - WOD

10 RFT

CURTIS P x 5 (115#)
DOUBLE UNDERS OR TUCK JUMPS x 20

Try Link for youtube video on Curtis P if it doesn't work search Seal Fit Curtis P on youtube.

http://www.youtube.com/watch?v=uLff8fhPIQg

Tuesday, July 12, 2011

Wednesday- 07.12.11 - WOD

5 RFT

200M RUN
POWER CLEAN x 20 (115#)
FRONT SQUAT x 20 (115#)

Monday, July 11, 2011

Tuesday- 07.12.11- WOD

6 Stations x 6 Minutes

Row - 6min
Wall Balls over Pull-up Bar x 10
Push-ups x 12
KB Swings x 8
KB Front Squat x 12

Sunday, July 10, 2011

Monday - 07.11.11 - WOD

20min AMRAP

4 Burpees
8 Pull-ups
16 SDHP (55#)

Thursday, July 7, 2011

Friday- 07.8.11 - WOD

400m Run
100 Push-ups
50 Lunges
400m Run
100 Sit-ups
100 Air Squats
400m Run

Wednesday, July 6, 2011

10-9-8-7-6-5-4-3-2-1

Dead Lift (225#)
Box Jump (24")
Dead Hang Pull-ups (NO KIPPING)

Tuesday, July 5, 2011

Wednesday- 07.06.11 - WOD

TABATA

Box Jumps
Suicide Run
Burpees
Hollow Rocks

Tuesday- 07.05.11- WOD

3 RFT

Hand Release Push-ups x 30
Kettle Bell Swing x 30
800m Run

Friday, July 1, 2011

July 4th

The box will be closed July 4th. Everyone have fun on Sunday and Monday. Stay safe and watch your diet. Schedule will be posted this weekend. Ken