True Test of Endurance
September 18, 2013
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WARM UP 800m Run Plyos ENDURANCE 1000m Row for Time Curb to Curb Sled Push for Time WOD 3 Rounds: 21 Thrusters (75/55) 400m Run
September 2013
September 2013
Sumo Deadlift Skill Day
September 17, 2013
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WARM UP Shuttle Run + Burpees :30 Drills SKILL Sumo Deadlift Technique WOD 21-15-9 Sumo Deadlift (225/155) Bar Over Burpees Hollow Rocks CASH OUT ???
September Athlete of the Month – Wallace Schmuck
September 16, 2013
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Well, better late than never they say… We are proud to announce Wallace Schmuck as our September Athlete of the Month. He’s a regular in our evening classes and has become one of our hardest working members day in and day out. Congratulations Wallace and we look forward to seeing you reach and surpass all
Start Your Week Off Right
September 16, 2013
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WARM UP 3 Rounds: Curb to Curb Run 5 Strict Pullups 10 Lunges 15 Overhead Squats w/PVC STRENGTH 12 Minutes to Find 1 Rep Max Floor Press Then 1 Set of ME Pushups WOD 10 Min AMRAP: 10 Power Snatch (95/65) 10 OHSQ Curb to Curb Run
Athlete of The Month – September 2013
September 16, 2013
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Name: Wallace Schmuck Started CrossFit: August 2012 Favorite WOD: Ones with kettle bells and wall balls Least Favorite WOD: Anything with burpees or anything with meters in the description Favorite Lift: Dead lift or Back squat Least Favorite Lift: Overhead squat or Thruster Story: My crossfit journey started on a whim. I had a few
Polishing off the Week
September 13, 2013
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WARM UP Quick Plyos PVC Warmup Jerk Warmup STRENGTH 12 Minutes to Work up to 1 Rep Max Jerk WOD 1 Min ME C2B Pullups (RX+: Muscle ups) 3 Min AMRAP: 9 Shoulder to Overhead (135/95) 12 T2B 1 Min ME C2B Pullups (RX+: Muscle ups) 3 Min AMRAP: 9 Shoulder to Overhead (135/95) 12
Heavy Overhead Lunges are Fun…
September 12, 2013
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Check out the NEW Youth CrossFit Class taught my Coach Travis! See the flyer HERE. WARM UP 2x CTC Run Ladder Drills MOBILITY Banded Hip Complex Banded Shoulder Complex WOD 3 Rounds: 10 Clusters (115/75) 20 OH Lunges (Total) 200m Run
Hump Day Endurance
September 11, 2013
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Today is the anniversary of 9/11. Take a moment in remembrance of the lives that were lost that day and take a second to tell your loved ones and friends that you love and appreciate them. In case you missed our outing at the Alamo Draft House last month or even if you were there,
11.1 Open WOD Remix
September 10, 2013
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WARM UP 3x: 250 Row 10 PVC Pass Thru 10 PVC Good Mornings 10 PVC Snatch Balance SKILL Hang Position Work WOD 12 Min AMRAP 5 Ground to Overhead (165/115) 40 Double Unders (80 Single Unders)
Wall Ball Monday!
September 9, 2013
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REMINDER!!! The Lifting Area will be CLOSED this afternoon from 4:30-6:30 PM! Coach Ursula Garza will be conducting her Weightlifting Wise Course and will be using the entire area. Due to the nature of today’s WOD, lifters may not have a spot to lift this afternoon! Also, Coach Jeff Luffman is considering starting an evening
