Friday 12-30-11 wod

50 pull ups
200 air squats
75 hand release push ups

That's it! Get ready for some Friday fun!

Thursday 12-29-11 wod

3 rft

800 m run
20 K2C
15 DL body weight

Wednesday 12-28-11 wod

Deck of cards!

Tuesday 12-27-11 WOD

21-18-15-12-9-6-3

Squat cleans 95/65#
Double unders or tuck jumps
Pull ups
Hand release push ups

Monday 12-26-11 WOD

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

power cleans 135/95#
bar facing burpees
pull ups

Friday 12-23-11 wod

7 rft

15 kb swings
15 power cleans. 95/65#
15 box jumps

CLOSED CHRISTMAS EVE

There will be no class on Saturday December 24th. Enjoy the weekend with your family and be ready to hit it hard on Monday the day after Christmas!!! Merry Christmas from your Hill Country CrossFit staff!!

Thursday 12-22-11 WOD

2 RFT

800 m run
10 burpee pull ups
15 kb swings
20 jumping lunges

Wednesday 12-21-11 WOD

3 RFT

100 double unders or 300 singles
25 thrusters 45#

Tuesday 12-20-11 WOD

15 min AMRAP

200m run
7 wall balls
7 box jumps

Monday 12-19-11 WOD

5 RFT

20 burpees
20 kb swings
20 tuck jumps

Friday 12-16-11 WOD

15 min AMRAP Team WOD

1 person rows 250 m while another does burpees and the last team member does wall balls. You rotate once the team member is done on the rowing machine!
Keep a running tally of the burpees and wall balls!
See you tomorrow for some Friday fun!!

UGLY SWEATER Christmas PARTY!

We'll have a reminder put up at the box sometime today about the Christmas Party but I wanted to update everyone!

For those of you that already have childcare taken care of- AWESOME!! Come and enjoy a night out!
But if you can't find a sitter then feel free to bring the kiddos! Bring them in their PJ's to watch The Polar Express and eat yummy POPCORN!!!

The party starts at 6 p.m. -- We will have some appetizers and desserts, coffee punch and water! Feel free to bring a snack to share as well and BYOB!!!!!

Don't forget that prizes will be given for BEST DRESSED MALE AND FEMALE!!!

We are all looking forward to spending time with you guys outside the regular routine!! Hope to see you all there!

Thursday 12-15-11 WOD

21-18-15-12-9-6-3


DL (deadlifts) 185/135#
box jumps
ab mat sit ups

Tomorrow's 9am class will start right at 9am! There will not be a warm up exercise or strength portion at the 9 am class tomorrow.

Wednesday 12-14-11 WOD

Tabata

hand release push ups
kb swings
hollow rocks
box jumps

Tuesday 12-13-11 WOD

10 RFT

8 thrusters 95/65#
8 pull ups
8 med ball push ups

Monday 12-12-11 WOD

21-15-9

OHS (overhead squats) 95/65#
box jumps
ball slams

Friday 12-9-11 WOD

Let's finish off the week strong!!

3 RFT

1 min box jumps
1 min ring push ups
1 min kb SDHP
1 min toes to bar
1 min rest

Thursday 12-8-11 WOD

4 RFT (rounds for time)

400 m run
30 box lunges (15 each leg)
20 kb swings
10 push ups - dive bomber style

Bundle up in the morning...it's gonna be chilly!!

CHRISTMAS PARTY!

Don't forget the CHRISTMAS Party is
NEXT FRIDAY, December 16th at 6 p.m. at THE BOX!!
Be sure to wear the most TACKY CHRISTMAS SWEATER you can find!! We want you decked out from head to toe!!! Remember- prizes will be given to BEST DRESSED MALE and FEMALE!

ADULTS ONLY this time!!- Find a babysitter and enjoy a night out!!
Come celebrate Christmas with your Hill Country CrossFit family!!

Appetizers and Desserts will be provided- Feel free to bring something to share as well!!

** Bring whatever drink you would like to enjoy for the evening!!**
Hope to see you all there... !!

Wednesday 12-7-11 WOD

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

back squats 135/95#
box jumps
sit ups

Tuesday 12-6-11 WOD

21-15-9
thrusters 115/85#
hand release push ups

400 m run

9-15-21
wall balls
pull ups

Monday 12-5-11 WOD

7 RFT (rounds for time)

7 pull ups
14 burpees
21 squats

Friday 12-2-11 WOD

3 RFT

15 plyometric push ups
20 box jumps
400 m run