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WOD & Announcements

Saturday 2.24.18 Posted by admin on February 23, 2018 • No comments

REMINDER: There is no community workout today. Instead we will be hosting our intramural team workout 18.1 from the CrossFit Open starting at 9am. Feel free to come early to get a good heat spot and stay after for a party hosted by team Texas Cannons! Bring your favorite drinks and be ready to have some fun!
Good luck to everyone today!

A. Suggested Warmup:
Foam roll top to bottom
1:00 Banded Shoulder distraction each side
2:00 Couch Stretch each side
5 sets of:
10 Assault Bike Cals
10 KB Swings
then,
3 sets of:
3 T2B
3 DB HPC&J
6 SDHP

B. CrossFit Open 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Friday 2.23.18 Posted by admin on February 22, 2018 • No comments

A. Warmup:
DROM
9-6-3
inch worms
goblet squats

B. Back Squat 3-3-3-3-3
-add weight each set
*if doing 18.1 on Saturday work to 75% 1RM

C. 3 sets of:
10 RDL, pick load
15 Bent Rows, pick load
10 Strict press, 45/35

D. Cooldown:
Foam Rolling for remainder of class

2018 CrossFit Open Information Posted by admin on February 22, 2018 • No comments

Thursday nights at 7pm:
We will host a workout release get together. We will not hold our normal 7pm class. Instead, we do a 7pm open gym with a coach on duty. Feel free to bring food and drink to enjoy the evening.

Saturday:
There will be no 9am community workout for the next 5 weeks. Instead will will have our in house intramural open starting at 9am until its finished. Each team is assigned a week to host a party after the workout is finished. Bring your favorite drinks and be ready to have some fun!

Completing the Open workouts outside of the Saturday throwdown:
Please let us know if you need to complete a workout outside of our designated time. We want to be as accommodating as possible, but will need a little heads up.

 

Thursday 2.22.18 Posted by admin on February 21, 2018 • No comments

REMINDER: Tonight is the release of the CrossFit Open workout 18.1 at 7pm. We will have 5pm and 6pm class and a 7pm open gym (A coach will still be on duty to help you thru the workout). We will have a watch party/get together for those interested. Feel free to bring food and drink and hang out!

A. Warmup:
DROM
1000m Row, 80% effort
HPC Warmup

B. 5 rounds of:
*To be done indoors
50′ Sled Pull (facing away)
50′ Sled Drag (facing)
5 Hang Power Cleans, 75% of 1RM
-Rest 2:00

C. Cooldown:
3 sets of:
15 Hanging Leg Raises
15 GHD Situps or SLSU

Wednesday 2.21.18 Posted by admin on February 20, 2018 • No comments

A. Warmup:
1:00 Banded Shoulder Distraction, ea.
2 x 1:00 Back Pack Stretch
DROM
OTM for 10:00
1 Wall Walk + :20 Static Hold
*Scale up: up to 5 strict HSPU or kipping HSPU

B. 3 Rounds for time:
21 KB swings, 70/53
15 Burpees
9 C2B Pullups
*Sub pullups or Ring Rows

C. Cooldown:
4 rounds of:
25 Banded Pull Aparts
10 Front Raises

Tuesday 2.20.18 Posted by admin on February 19, 2018 • No comments

A. Warmup:
5:00 Static Squat
DROM
3 sets of:
5 windmills, each side
5 Goblet Squats, :05 pause at bottom
:20 L-Sit

B. 5 x 3:00 rounds of:
10 Front Squats, 185/135
10 Box Jumps, 30/24
Max Calories on Assault Bike
-Rest 3:00

C. Cooldown:
3:00 Couch Strech, each side

Monday 2.19.18 Posted by admin on February 18, 2018 • No comments

A. Warmup:
DROM
Oly Work:
Sotts press 5 x 5
Hang Muscle Snatch, 5 x 4
Snatch Balance, 5 x 3
*Start w/ a PVC and work up to a moderate weight

B. OTM for 12:00
2 TnG Power Snatch
*Add weight @ 3:00/6:00/9:00

C. AMRAP in 5:00
10 DB DL, 50/35
5 Push Press, 135/95