Monday 11-9-15

Gymnastics Warm up
3 rounds
5 rock n rolls
5 candle levers (hold onto rig. lift legs into candle position staying as hollow as possible. Come down slowly 5 sec decent keeping butt off ground till heels touch. AKA dragon flies)
10 sec Candle hold 
5 Candle stick roll

For Time
50 OHS (135#/95#)
50 CTB Pull ups
50 Box Jump Overs (24"/20")

Alex and Mrs. Louder

Saturday 11-7-15

CrossFit LIFTOFF

TIME TO LIFT!

Friday 11-6-15

Warm up

Tabata (4 min total)

20 seconds on: 3 hollow rocks + 3 Arch rocks

10 seconds rest 

20 seconds on: plank up downs

10 seconds rest 

WOD 

"CrossFit Liftoff WOD" 
AMRAP 12 MIN
3 Snatches (135#/95#) [Power/split/or squat are all acceptable]
6 Clean & Jerks (135#/95#) [Power or Squat are both acceptable]
9 CTB Pull ups
54 Double Unders

Scaled
AMRAP 12 MIN
3 Snatches (95#/65#) [Power/split/or squat are all acceptable]
6 Clean & Jerks (95#/65#) [Power or Squat are both acceptable]
9 Pull ups
54 Single Unders 

*** If competing in the online competition you must film your workout and say the password before beginning into the camera.  The password is "HOUSTON"
*** You must weigh in before or after the workout if doing the online competition.  Weigh in must be on video.

It's finally here!!!! Friday Night Lights is going down at 6pm tonight! $5 buy in.  Teen, masters, and open division! Cash prizes for 1st place in all 3 divisions.

Thursday 11-5-15

Run (45 Min cap)

3 laps around building 

rest 90 seconds

1 lap + 200 meters 

rest 60 seconds

1 lap + 200 meters 

rest 60 seconds 

8 sets of

200 meters

rest 60 seconds after each set 

l lap + 200 meters

rest 90 seconds

1 lap + 200 meters

rest 90 seconds 

3 laps around building 

*Record your slowest lap on the first 3 laps around the building.  Take this number and add 30 seconds.  This will be your pace for the 1 lap + 200 meters. 

Record your total time to complete or total distance completed in 45 min. 

Rene dialing in his positions for this Saturdays LIFTOFF Event! Who's coming?!?!

Wednesday 11-4-15

WARM UP

Med ball toss [3X each]

Hollow position 

Arch postion 

FOR TIME

60 Pull ups

30 Power Snatches (135#/95#)

*This workout may be done in one of the following three options; 

1 Round of 60 pull ups and 30 snatches

2 rounds of 30 pull ups and 15 snatches

3 rounds of 20 pull ups and 10 snatches

You must decide before the workout begins which version you will do.

CrossFit LIFTOFF in 4 days! Who's got their name down and who's coming to watch our Coast Ranger's in action! 

Tuesday 11-3-15

AMRAP 9 MIN

MIN 0:00-3:00: Find a 2RM Hang Snatch

MIN 3:00-6:00: Find a 2RM Hang Squat Clean

MIN 6:00-9:00: Find a 2RM Shoulder To OH

Friday Night Lights this Friday at 6pm! CrossFit Liftoff this Saturday at 9am.  Sign up sheet on white board at gym!

Monday 11-2-15

Warm up
Reverse tabata 
8 rounds (8 min total)
Hollow hold [10 seconds on]
20 seconds off
Arch hold [10 seconds on]
20 second off 

WOD
"East Coast Championships WOD #1"
3 Rounds
7 Muscle ups
7 Clusters (165#/110#)