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

1015481_622778254475260_1183643896197827_o
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

140716

photo-121
STRENGTH:

BACK SQUAT CYCLE – WEEK 5
5@65%; 5@75%; 5+@85%

GYMNASTICS:
TABATA :20SEC LEG CURLS/:10SEC PLANK

WOD:
1 POWER CLEAN
1 HANG SQUAT CLEAN
1 FRONT SQUAT
**8MIN AMRAP – @ 70% OF 1RM CLEAN**

140715

Jeremy Pulido cleans up as his coaches observe

Jeremy Pulido cleans up as his coaches observe

STRENGTH:
TEMPO KB/DB S2OH 31X1 – 5×5
**ADD LOAD**

GYMNASTICS:
STRICT PULL UPS – 8×4-6
**REST :20SEC BETWEEN SETS**

WOD:
16MIN EMOM – 4x
MIN1 – 6 S2OH 155#/115#
MIN2 – 8 RING DIPS
MIN3 – 10 BURPEES
MIN 4 – 12 WALL BALLS 20#/14#

140714

photo-119
STRENGTH:

SNATCH – 3@70%; 3×2@75%; 2×2@80%

GYMNASTICS:
PLYO PUSH UPS – 2×8 W/ PLATE; 2×8 ADD HEIGHT

WOD:
400M RUN
10 OHS 135#/95#
15 HR PUSH UPS
3x

140711

STRENGTH:
1) TAKE 10MIN TO FIND A HEAVY CLEAN AND JERK
2) TAKE 10MIN TO FIND A HEAVY SNATCH

WOD:
PARTNER ¬†WOD – “GRACE AND ISABEL EXPERIMENT”
30 CLEAN & JERKS 135#/95#
30 SNATCHES 135#/95#

140710

Bring your running shoes and headphones

Bring your running shoes and headphones

GYMNASTICS:
A) MXE TUCK CRUNCHES
B) MX HOLLOW BODY
C) MX PLANK
**3x – REST :10-:15SEC BETWEEN EFFORTS; :60SEC BETWEEN SETS**

WOD:
RUN 5K
50 BURPEES 2 OBJECT

140709

photo 1-18
STRENGTH:

BACK SQUAT CYCLE – WEEK 4
5@40%; 5@50%; 5@60%

GYMNASTICS:
HOLLOW ROCKS – 4×15
**WEIGHTED IF POSSIBLE**

WOD:
5 CLUSTERS 135#/95#
7 BOX JUMPS 30″/24″
5 STRICT PULL UPS
50M FARMER CARRY
4x