140728

Lots of heart shown by all the athletes this weekend

Lots of heart shown by all the athletes this weekend

STRENGTH/GYMNASTICS:
15MIN EMOM
1) :30SEC OHS HOLD
2) :30SEC HOLLOW BODY HOLD
3) 6-8 STRICT T2B

WOD:
9 THRUSTERS 135#/95#
200M RUN
15 PULL UPS
200M RUN
21 OHS 135#/95#
200M RUN
15 PULL UPS
200M RUN
9 THRUSTERS

140725

Sunday @ 6:30 join us for good food and Margaritas to watch the final events of the 2014 CrossFit Games

Sunday @ 6:30 join us for good food and Margaritas to watch the final events of the 2014 CrossFit Games

STRENGTH:
FIND A HEAVY TRIPLE STRICT PRESS – 8×3

GYMNASTICS:
A) 3×12 ROWER PIKES
B) 3×12 SUPERMANS

WOD:
ROUNDS 1& 3
100′ HEAVY FARMER CARRY
15 FRONT SQUATS 135#/95#
10 HSPU’S

ROUNDS 2 & 4
100′ SHUTTLE RUN
10 S2OH 135#/95#
5 MUSCLE UPS

**REST 1MIN AFTER ROUND 2**

140724

Happy Birthday Luigi - You got a great heart an we all love you!!

Happy Birthday Luigi – You got a great heart an we all love you!!


STRENGTH:

FIND A HEAVY DOUBLE HANG SNATCH
**PAUSE :03SEC AT THE HANG BEFORE EACH REP; 8x**

GYMNASTICS:
10 HOLLOW ROCKS + :10SEC HOLLOW BODY HOLD
5x

WOD:
LUIGI’S BDAY WOD
7 DB SNATCH L/7 DB SNATCH R
24 DOUBLE UNDERS
14 K2E
**12MIN AMRAP**

140723

WATCH THE GAMES STARTING TODAY ON ESPN.COM - Stay tuned for watch party this weekend

WATCH THE GAMES STARTING TODAY ON ESPN.COM – Stay tuned for watch party this weekend

STRENGTH:
BACK SQUAT CYCLE – WEEK 6
3@70%; 3@80%; 3+@90%

GYMNASTICS:
5-4-3-2-1
SIT UP 2 WALL BALL TUCK

WOD:
30-20-10
WALL BALLS 20#/14#
BUPEES OVER THE OBJECT

140722

STRENGTH:
3-POS CLEAN – 1″ OFF THE GROUND, TOP OF THE KNEE, HI HANG
**7x – WORK TO HEAVY LOAD**

GYMNASTICS:
8MIN EMOM
EVEN: 8/6 PULL UPS
ODD: 6/4 DIPS

WOD:
200M RUN
3 POWER CLEANS + 2 PUSH JERKS 185#/125#
6x

140721

We Made It

We Made It

STRENGTH:
A) 3×8 GOOD MORNINGS
B) 3×8 SINGLE ARM KB/DB ROW

GYMNASTICS:
TABATA ARCH/PLANK HOLD – 10x

WOD:
30 KB SWINGS 53#/35#
30 BOX JUMPS 24″/20″
3x

SATURDAY

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Hey guys tomorrow is regular schedule led by Coach Terry.
9am – Open Gym
10am – Class WOD

Sean and Steph would love your support at “Downtown Throwdown 3″
Here are some details:
When: July 19th
Where: CrossFit North Houston
Heats: 8:48am, 10:47am, 12:22pm, and 2:30ish
$3 entry fee

140718

STRENGTH/GYMNASTICS:
1) 15 RING ROWS THEN,
MXE DIP HOLD
3x
2) 15 UB T2B THEN,
MXE DEAD HANG

WOD:
500M ROW
20 T2B
40 ALT DB SNATCHES
60 SIT UPS
80 AIR SQUATS
100 DOUBLE UNDERS

140717

Courtney doing freestanding shoulder taps  #corecardio

Courtney does freestanding shoulder taps no problem #unbroken #corecardio

STRENGTH:
SINGLE ARM KB/DB ROMANIAN DEADLIFT – 4×6 EACH LEG

GYMNASTICS:
HSPU NEGATIVES – 3×3/5 W/ :03SEC NEGATIVE
1) BOX/REGULAR
2) PLATES
3) 4″-6″ DEFICIT

WOD:
3 WALL WALKS
7 DEADLIFTS 225#/135#
10 LATERAL BOX JUMP OVERS 20″
6x