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Tag → SDHP

Thursday 12/27/12 Posted by admin on December 26, 2012 • No comments

Happy Birthday Tracey J.!


(**Disclaimer: CrossFit HQ did not have anything to do with this WOD, nor did the original creator (CrossFit Maximus) deem this a “HERO” WOD. The person who created this flyer called it a “HERO” WOD. We are simply passing along the idea behind the WOD to honor a brave young woman who very much died a hero saving all the children in her classroom!)

Wednesday 10/17/12 Posted by admin on October 16, 2012 • No comments

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Sunday 09/30/12 Posted by admin on September 29, 2012 • No comments

“The Air Force WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Saturday 07/14/12 Posted by admin on July 13, 2012 • No comments

Happy Birthday David K.!

In teams of 4:
2 pair going at a time
50 burpees while partner holds barbell in rack position 95m/65w
50 SDHP while partner holds plank position
Pair runs a 400m run

-Following the run, the other 2 teammates complete the same sequence
-Each teammate must complete the 50 burpees, 50 SDHP, and 400m run
-Movement stops if barbell or plank is broken (both hands must be on the floor)



Saturday 05/12/12 Posted by admin on May 11, 2012 • No comments

In Teams of 2
5 Rounds:
20 KB Swings
20 HR Push-Ups
400M Run

*Alternate rounds, one partner working at a time

Zip Zap Zop on Saturday!

Friday 04/27/12 Posted by admin on April 26, 2012 • 3 Comments

400m Run
3 rounds:
10 KB Swings
10 Goblet Squats
10 Bar Swings
10 Pass Thrus

5:00 Double Under Work


4 rounds for max reps:
:30 Power Snatch 75m/45w
:30 Rest
:30 SDHP 75m/45w
:30 Rest
:30 Burpees
:30 Rest

*Post total reps and loads to comments
*NOTE: Please do not drop the bar during this WOD!
*Unloaded barbell begins/ends just below the knee

Prepare to be inspired!

Seth tire jumpin'

Tuesday 04/03/12 Posted by admin on April 2, 2012 • 2 Comments

Just a reminder, 6:30pm class will be held at Lukes Locker in Colleyville. If the weather does not hold up we will have an instructed class at the gym.

Warm-Up (at gym): 3 rounds:
10 DB Renegade Rows
10 DB Thrusters
10 Sit-Ups
10 Box Jumps

In teams of 2:
AMRAP 15:00
10 OH KB Lunges
10 KB Swings
200m Run
*While one partner is completing the cycle the other is holding a static squat
*10 burpee penalty for both partners if KB is dropped during the excercises (not run).